My top 6 nutrients for longevity

Ageing is a normal process we all go through. Ageing is considered the accumulation of changes in a human being over time and can encompass physical, psychological, and social changes. Longevity, on the other hand, is the long duration of individual life. We all want to improve our quality of life in order to have a healthy ageing process and extend our lifespan the best we can. 

Unfortunately for some people, ageing could bring degenerative diseases from Alzheimer’s and Parkinson’s to osteoarthritis and atherosclerosis. We want to prevent and even reverse those diseases by applying dietary and lifestyle modifications that can become a staple in how we age and how we can protect our bodies and our minds. 

Many lifestyle factors, such as engaging in regular exercising, moderating intake of alcohol, and consuming a healthy diet, may reduce obesity and mortality risk, and will provide us with the mental clarity to perform our activities without depending on others.

My favourite nutrients for longevity:

OMEGA 3-FATTY ACIDS: Are considered key nutrients to lower heart disease and protect us from dementia, depression and arthritis. Omega 3 are long-chain fatty acids that include alpha-linoleic acid (ALA) obtained from plants and (EPA), (DHA) obtained from fish such as salmon, sardines, anchovies, mackerel, etc. While ALA may be obtained from plant foods, such as walnuts, flax, chia, and hemp seeds, the conversion of ALA to EPA and DHA is limited in humans. 

COENZYME Q10: This nutrient acts as an antioxidant and protects our cells from damage. It is produced naturally in our bodies and it gets depleted as we age. Coenzyme Q10 also gets depleted by statins medications prescribed for cardiovascular disease and high cholesterol.  Deficiency in CoQ10 has been associated with type 2 diabetes, fibromyalgia, cancer, neurodegenerative, and heart disease. We can obtain CoQ10 from organ meats such as liver, kidney and heart, also from sardines, herring, peanuts, spinach, and broccoli. CoQ10 supplementation can provide more support for cardiovascular health and reduce oxidative stress.

CRUCIFEROUS VEGETABLES:  They are one of my favourite groups of vegetables because they support the liver detoxification process and also provide important nutrients such as phytonutrients, Vitamin C and A.  Cruciferous vegetables also provide anti-inflammatory benefits and because they are high in fibre, they will help balance blood sugar and manage insulin resistance. Some of the popular vegetables include Broccoli, cauliflower, arugula, bok choy, kale, cabbage, brussels sprouts, and a few others.

BERRIES-RESVERATROL: Resveratrol is a compound with wonderful antioxidant and anti-inflammatory properties. It is part of the polyphenol family and can be found in berries, red wine, skin grapes and peanuts. As an antioxidant, resveratrol helps neutralize free radicals which can lead to premature ageing, cellular damage and heart disease.  Another important benefit of this compound is lowering blood pressure by producing nitric acid which causes the blood vessels to relax.

PROBIOTICS-PREBIOTICS: Another way to help with the ageing process is to take care of our gut health and balance the microorganisms that live in our digestive tract, so gut inflammation and digestive issues can be avoided. A good way to support the health of your microbiome is by taking probiotics and consuming fermented foods = kefir, kombucha, kimchi, miso and tempeh.

Probiotics feed on prebiotics as a way to encourage beneficial bacteria to grow in our gut. Prebiotics are a type of carbohydrate found in leeks, onions, chickpeas, soybeans, asparagus.

ADAPTOGENS: They are herbs and non-toxic plants that help the body “adapt” and “resist” to external factors causing stress and imbalances in our life. These herbs have been used in the Chinese and Ayurvedic traditions for centuries and don’t cause secondary effects. Adaptogens help to increase our quality of life and improve longevity. Example of Adaptogens are: Black Cohosh, American Ginseng, Lemon Balm, Ashwagandha, Vitex, Suma, Astragalus, etc.

Changes in lifestyle and dietary options play a big role in healthy ageing and the prevention of diseases. Including these nutrients in your daily habits will help you to promote longevity and a healthier lifestyle 

If you want to include some of these nutrients I mentioned as part of your daily supplementation, check the link below for the options that better adapt to your needs. (I have added Proflavanol C100 as one of the best sources of Resveratrol in the market)

Nutrients for Longevity

Thanks for reading!