The key to having a healthy mind and body is eating nutritious foods like fruits, nuts and seeds, vegetables, and lean meat. But did you know that certain superfoods even offer anti-aging benefits?

Data suggest that diet significantly affects a person’s lifespan. Make positive lifestyle changes and consume more of these delicious and highly nutritious superfoods for longer life.

Beans

The world’s longest-lived people consumed mostly plants and beans, which are a great choice for plant-based protein. Beans are rich in fiber, low in fat, and full of nutrients.

Berries

Blueberries, raspberries, and strawberries are full of antioxidants that help prevent disease and cell damage.

Blueberries are delicious, and they’re rich in nutrients like vitamins A and C. They also contain anti-aging antioxidants like anthocyanin. Research found that a higher intake of anthocyanin may be linked to reductions in age-related decline, which can help preserve your health as you get older.

The antioxidants in blueberries also protect against oxidative damage to cells and decrease the risk of chronic conditions like cancer, heart disease, and neurodegenerative diseases. (Related: Study: The Mediterranean diet benefits adults of any age.)

Coffee

Drinking coffee can help lower your risk of Alzheimer’s and Parkinson’s diseases. A regular cup of joe has also been associated with longevity.

Cruciferous vegetables

Cruciferous vegetables like bok choy, broccoli, and cabbage have been shown to help prevent cancer.

Broccoli is full of fiber and folate, which can boost your digestive health and even reduce your risk of certain types of cancer.

Fatty fish

According to research, centenarians (individuals aged 100 years or older) consume less meat and more fish. Try to eat at least two to three servings of fish like anchovies, mackerel, salmon, or sardines every week.

Fatty fish is full of heart-healthy omega-3 fatty acids with powerful longevity benefits. According to the Academy of Nutrition and Dietetics, omega-3s can help lower your risk of heart disease and diabetes.

Sardines are one of the best, yet least popular, source of omega-3s. A serving of sardines can give you half of your daily value for omega-3s and almost 400 percent of your daily requirement of vitamin B12, another nutrient linked to longevity.

Green tea

Drinking green tea regularly can lower your risk of heart disease and cancer.

Leafy greens

Consuming one cup of leafy greens every day can bolster your overall health and help you live longer. Vegetables like spinach are low in calories yet full of nutrients.

Spinach also has vitamin A that can keep your skin healthy and heal wounds. Additionally, it contains vitamin C which is used to make collagen, a protein that is needed to produce new skin cells.

Probiotics

Certain kinds of food are rich in probiotics or “good” bacteria and other microbes associated with better immunity and gut health. Probiotics are also good for overall skin health.

Foods rich in probiotics include kefir, kimchi, miso, pickles, sauerkraut, and yogurt. Yogurt contains essential nutrients like protein and calcium.

The beneficial bacteria in foods like sauerkraut can also help your metabolism and reduce inflammation, which then add more healthy years to your life.

Tomatoes

A good source of lycopene, tomatoes have many anti-aging and health benefits. Tomatoes can help prevent age-related diseases like osteoporosis and they can help maintain a healthy skin barrier.

Tomatoes also contain fiber, folate, niacin, potassium, and vitamins A, C, and K that your body needs to stay healthy.

Red wine

If you’re in the mood for alcohol, drink a glass of red wine. Consumed in moderation, red wine can help your body absorb antioxidants.

Water

Stay hydrated and drink lots of water every day. Drinking water regularly lowers your risk of blood clots and boosts your energy.

Whole grains

Whole grains promote gut health, and they may protect against cancer and heart disease. Following a fiber-rich diet may lower your risk of dying from any cause.

Stay active and add these superfoods to your regular diet to add more years to your life.

Sources include:

Health.com

RD.com