By Maya Feller, MS, RD, CDN
You’ve likely heard the phrase, “You are what you eat.” And no, you won’t turn into a hamburger if you eat one. However, your body uses the protein, fats, carbs, vitamins, and minerals in that hamburger to power you now and in the future.
To be crystal clear, there is space for a variety of foods in everyone’s pattern of eating. As a Registered Dietitian, I encourage everyone to choose nutrient-dense foods for longevity that are culturally relevant, accessible, and affordable for your eating routine.
How Your Food Influences Your Health
Our health outcomes are most influenced by the foods we eat the majority of the time. If we expose our bodies to consistently high amounts of added sugars, saturated and synthetic fats, and added salts, we are more likely to experience metabolic dysfunction that increases the risk of developing high blood pressure, variability in blood sugars, and cardiovascular disease.
On the other hand, when our pattern of eating is centered on an abundance of plants in their whole and minimally processed forms, we feed our cells phytonutrients and fiber that reduce our risk of developing some cancers, high blood pressure, cardiovascular disease, and high blood sugars. When you fill your plate with plants consistently over the years, you achieve a diet for longevity.
7 Foods for Longevity
There are a variety of nutrient-dense plant foods to support your metabolic pathways and longevity. Here are seven of the best foods for longevity to start with, and each of them is easy to incorporate into your diet:
Dandelion greens
Dandelion greens are a source of prebiotic fibers that nourish the good bacteria living in your gut — yes, they are more than a weed on the side of the road! Dandelion greens are incredibly tasty and pair well with sweet onion and garlic as the star of the meal or a side dish.
Swiss chard
This sweet, tender green cooks down quickly and can be prepared with vegetable broth and served along with black rice. Available in rainbow or green versions, Swiss chard is a good source of fiber and vitamin C.
Spinach
Known for its plant-based iron, spinach is super versatile and mild. Lightly sautéed with the heart-healthy fat of your choice, spinach can be added to soups, stews, casseroles, rice dishes, and much, much more. Need some inspiration? Check out this deliciously healthy Spinach Quinoa Salad recipe.
Brussels sprouts
Cruciferous vegetables have long been loved for their antioxidant properties, which are integral to supporting longevity. Brussels sprouts, in particular, fall into the category of brassicas and are good sources of fiber and vitamin K. Try out this Shaved Brussels Sprouts & Peach Salad recipe for a new spin on these delightful mini-cabbages.
Cauliflower
Think of cauliflower as a cousin of Brussels sprouts. They have similar nutritional properties; however, cauliflower has a mild, slightly sweet taste that might be preferable to those who are not partial to less bitter plant foods. It can be enjoyed raw or cooked, from veggie trays to soups.
Napa cabbage
Cabbage can be used across a variety of culinary applications and is easy to incorporate into regional dishes from around the world. Napa cabbage is a good source of fiber and antioxidants that support longevity.
Eggplant
There are several varieties of eggplants that can be cooked into ratatouille, soups, and stews (and, yes, classic eggplant parmesan). They have a meaty texture and are always great for bulking up a plant-based dish. Eggplants are also a good source of phenolic compounds that have antioxidant properties, which may reduce the risk of developing non-communicable conditions
Final Thoughts
Consuming an abundance of plant foods that are great for you supports metabolic health and may reduce the risk of developing non-communicable conditions like diabetes, high blood pressure, and cardiovascular disease. Remember: Supporting internal balance helps support both health and lifespan.
From antioxidant-rich fruits and leafy greens to fiber-packed legumes and whole grains, a diverse, plant-forward diet fuels your body with the nutrients it needs to function at its best — today and for years to come. Making plants the foundation of your plate is a powerful, accessible step toward living a longer, healthier life.
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Maya Feller, MS, RD, CDN, founder of Brooklyn-based Maya Feller Nutrition, is a registered dietitian nutritionist, author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World (goop Press, January 24, 2023) and host of YouTube “Where Wellbeing Meets Flavor.”
