Putting these foods in your meals 'can add 13 years to your life'

Experts have revealed that a diet abundant in fruits, vegetables, whole grains, nuts and fish could add up to 13 years to your life if adopted early on – and between seven to 10 years even if implemented later in life. These healthy eating choices not only promise to extend your lifespan but also improve the quality of those additional years with enhanced health and vitality.

This revelation comes from a study conducted by researchers at the University of Bergen in Norway. They discovered that life expectancy could be boosted by up to 13 years for 20 year olds who made sustained dietary changes.

Meanwhile, a 60 year old could extend their life by approximately eight-and-a-half years, and even those aged 80 could add an average of 3.4 years to their lifespan by altering their eating habits. So, what should you stock in your kitchen for a longer life?

Leafy greens: Foods like spinach, kale, and Swiss chard are among the most nutrient-rich foods available. Packed with vitamins A, C, and K, as well as folate, iron, and calcium, these leafy greens are also loaded with antioxidants that help fight oxidative stress and inflammation in the body.

Regular consumption of these vegetables can lower the risk of chronic diseases, including heart disease and certain types of cancer. Plus, they’re great for maintaining healthy skin, hair, and vision.

Berries: Blueberries, strawberries, and raspberries are small but mighty when it comes to nutritional value. They are high in fibre, vitamin C, and various antioxidants, including anthocyanins, which have been shown to reduce oxidative stress and inflammation.

Berries can improve heart health by lowering blood pressure and cholesterol levels. They also support brain health and may help delay age-related cognitive decline. Additionally, the high fibre content in berries aids in digestion and helps regulate blood sugar levels.

Nuts: Almonds, walnuts, and pistachios are not only delicious but also packed with healthy fats, protein, and fibre. Nuts contain monounsaturated and polyunsaturated fats that are beneficial for heart health, as they can lower bad cholesterol levels and reduce the risk of heart disease.

They also provide essential vitamins and minerals, including vitamin E, magnesium, and selenium, which support overall health and wellbeing. Nuts can also help with weight management by promoting a feeling of fullness and reducing overall calorie intake.

Whole grains: Brown rice, quinoa and oats are a powerhouse of complex carbohydrates, fibre, vitamins, and minerals. They provide long-lasting energy and help keep blood sugar levels stable, which is crucial for diabetes prevention and weight management.

Packed with B vitamins, they play a key role in energy production and brain function. Their high fibre content aids digestion by promoting regular bowel movements and preventing constipation. Moreover, whole grain consumption can lower the risk of heart disease and certain cancers.

Avocados: Renowned for their high levels of healthy monounsaturated fats, these can help decrease bad cholesterol levels and reduce the risk of heart disease. They’re also rich in fibre, potassium, and vitamins C, E, and K.

The healthy fats in avocados are good for brain health and can enhance cognitive function. Avocados also boast antioxidants that shield the body from oxidative damage and inflammation.

Incorporating avocados into your diet can promote healthy skin, hair, and nails, and may assist in weight management by inducing a feeling of satiety.

Fatty fish: Salmon, mackerel and sardines are packed with omega-3 fatty acids, essential for brain health and reducing inflammation. These nutrients have been linked to a lower risk of heart disease, stroke, and cognitive decline.

Not only that, but these fish are also a fantastic source of high-quality protein, vitamins D and B12, and selenium. Regularly tucking into fatty fish can boost heart health by lowering blood pressure, reducing triglyceride levels, and preventing plaque buildup in the arteries.

Plus, omega-3s are key for maintaining healthy skin, joints, and eyes.

Legumes: Lentils, chickpeas and black beans are some of the top plant-based sources of protein, making them a great option for vegetarians and vegans. They’re also high in fibre, which helps regulate blood sugar levels, supports digestive health, and reduces the risk of heart disease.

Packed with essential nutrients such as folate, iron, magnesium, and potassium, regular consumption of legumes can promote a healthy gut microbiome, improve heart health, and support muscle health and recovery. Plus, they’re versatile and can be used in a variety of dishes, from soups and stews to salads and dips.

Cruciferous vegetables: Broccoli, cauliflower and Brussels sprouts are renowned for their cancer-fighting properties. These veggies are packed with fibre, vitamins C and K, and folate.

They also contain glucosinolates, compounds that have been proven to lower the risk of cancer by protecting cells from DNA damage and inhibiting the growth of cancer cells. Cruciferous vegetables support overall health by promoting detoxification, reducing inflammation, and improving digestion.

They are also low in calories, making them an excellent choice for weight management.

Garlic: A centuries-old medicinal food, contains compounds like allicin, known for their potent antioxidant and anti-inflammatory effects. Garlic is celebrated for its ability to strengthen the immune system, reduce blood pressure, and lower cholesterol levels.

Regular consumption of garlic can help reduce the risk of heart disease and support overall cardiovascular health. Garlic also has antimicrobial properties, making it effective in fighting infections.

Including garlic in your diet can enhance the flavour of your meals while providing numerous health benefits.

Green tea: This antioxidant-rich beverage is a powerhouse of health benefits, from boosting brain function to aiding weight loss and even reducing the risk of certain cancers. The primary antioxidant in green tea, epigallocatechin gallate (EGCG), boasts potent anti-inflammatory and anti-cancer properties.

Regularly sipping on green tea can also enhance cardiovascular health by lowering blood pressure, reducing LDL cholesterol levels, and improving blood vessel function. Plus, it’s a popular choice for those looking to manage their weight, thanks to its metabolism-boosting and fat-burning properties.

The catechins found in green tea can also bolster brain function and offer protection against neurodegenerative diseases.

A spokesperson for Plumbworld, which compiled the list, said: “Including these nutrient-rich foods in your diet doesn’t have to be expensive or complicated. For example, buying seasonal produce can significantly cut down costs while ensuring freshness and nutrient density. Frozen fruits and vegetables are also budget-friendly options that retain their nutritional value, making it easier to stock up and incorporate them into your meals year-round. Opting for local farmers’ markets can not only support your community but often provide fresher and more affordable options compared to supermarkets.

“Planning meals and buying in bulk are other effective strategies to save money while maintaining a healthy diet. Preparing meals at home allows you to control ingredients and portion sizes, reducing the reliance on processed foods that are often high in unhealthy fats and sugars. Simple, home-cooked meals featuring these top 10 foods can go a long way in boosting your health without breaking the bank. Prioritising these foods in your shopping list ensures you are investing in your long-term health and vitality.”