In addition to genes and environmental factors, nutrition plays an important role in a long and healthy life. The University of Southern California gerontologist Valter Longo believes that there is an optimal diet that can give us the maximum chance of living as long as we can. Along with a team of researchers, Longo studied the literature on longevity and nutrition in various living species and related them to humans.
They explored the relationship between nutrients, nutrition, genes and longevity in species with short lifespan and linked these relationships to clinical and epidemiological studies in primates and humans, including centenarians.
Of course, a single diet does not suit everyone as our differences in genes and age define the benefits and risks of different foods. People over 65, for example, need to add more protein to their diet to balance the muscle mass they are losing.
The study aims to provide the foundation for further research into longevity diets and to provide health professionals with the information they need. However the foods we need to add to our basket are clear.
Unprocessed carbohydrates, vegetable proteins and vegetable fats that cover 1/3 of your energy needs are the key to a long life. Lots of legumes, whole grains and vegetables. Little fish, no red meat or processed meat and very little white meat. A little sugar and processed cereals. Lots of fresh nuts and olive oil and some health chocolate.
Meal planning also plays an important role. Meals should be performed in a 12-hour window, and every 3-4 months you should perform a five-day fasting cycle to keep blood pressure and insulin resistance low.
It is worth noting that Longo owns a food company, making many skeptics of the research. However, the results are in line with other research suggesting a reduction in red meat, an increase in vegetable protein and fasting.
By adopting a research-based approach of more than a century, we can begin to define the longevity diet that a solid ground represents for nutritional proposals and future research.
The research was published in Cell.
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