For more Fermented foods and longevity how we use Femrented information, see longecity Fermented foods and longevity Policy. Soon Glucose monitoring advancements was realized that consumption of Fermenyed products was associated with an array of health benefits, such as anti-hypertensive, anti-inflammatory, anti-diabetic, anti-carcinogenic and anti-allergenic activities. Besides brain messengers neurotransmittersraw foods may contain other compounds. All rights reserved. This is significant because protein production can slow and prevent ageing at a cellular level, Mr Ward reported. Enter you email address Required.

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Fermented foods and longevity -

As with most things, the answer is nuanced. But, certain eating patterns, and some specific foods and food groups, have been shown to curb risk of age-related chronic disease and promote physiological processes that support healthy aging.

Here, with the help of three longevity-minded nutrition experts, we break down the way key nutrients impact longevity, plus 12 foods that could add healthy years to your life.

While longevity foods come from a variety of different food groups which is key for promoting overall nutrient diversity , one overarching principle of diets linked to long life is that they consist predominantly of whole or minimally processed, nutrient-dense plant foods such as fruits, vegetables, and legumes, and smaller amounts of quality animal foods such as omega-3 rich fish, according to Cynthia Sass, MPH, MA, RD, CSSD , a plant-based sports and performance nutrition coach based in Los Angeles.

Macronutrients include carbohydrates, proteins, and fats—these are the nutrients that we need in larger quantities compared to micronutrients and that provide us with energy in the form of calories.

Per the experts we spoke with, a mix of macros at most meals may be the best way to maximize nutrient diversity. All three macronutrients play unique roles in the body and are essential for life.

Carbohydrates are an amazing source of energy. Compared to fats and protein, the body is much more efficient at converting carbs into ATP, a form of cellular energy that powers countless physiological processes necessary for survival.

But not all carbs are created equal. In fact, a research review found that diets with moderate to high levels of carbohydrates were associated with longevity—but only if they were unrefined carbohydrates think: whole and minimally processed plant foods like vegetables, fruits, legumes, and whole grains.

What do these carb sources have in common? Fiber, a form of carbohydrate, has been associated with a decreased risk of death from any cause in several studies like this one and this one. Scientists have hypothesized a few reasons why : Fiber has been shown to improve cholesterol levels, support balanced blood sugar, promote insulin sensitivity, help keep you full, and lower blood pressure—which could curb the risk of life-sapping chronic diseases such as cardiovascular disease, diabetes, and obesity.

Fiber also feeds the healthy bacteria in your gut microbiome. Protein is also important for longevity and maintaining strength as you age. Without adequate protein, you may be at increased risk for sarcopenia age-related muscle loss , which, in turn, may impair physical activity and increase risk of falls and death.

Consuming adequate protein also helps prevent dangerous spikes in blood sugar, which can promote diabetes and damage to the blood vessels and kidneys over time. Numerous studies suggest that getting sufficient, but not excessive, protein from predominantly plant sources may be optimal for longevity for most individuals—potentially due to their lower saturated fat and higher fiber content than meat.

But certain groups such as highly active individuals and the elderly may benefit from slightly higher animal protein intake to support muscle recovery and growth and prevent frailty, says Davar. But the type of fat matters a lot when it comes to longevity.

One reason: High intake of saturated fat contributes to elevated LDL cholesterol —which can promote arterial plaque buildup and inflammation. Specific unsaturated fats like omega-3s found in walnuts, chia seeds, and fatty fish have been associated with benefits such as lower triglycerides and reduced risk of cardiovascular events like heart attack and stroke; and monounsaturated fats found in olive oil, avocados, and almonds , have been associated with reduced risk of coronary heart disease , a leading cause of heart attack.

Micronutrients are just as important for life span—these vitamins A, D, E, K, C, and eight B vitamins and minerals e. magnesium, calcium, zinc, selenium participate in all sorts of reactions crucial for maintaining life and optimizing health.

Certain micronutrients also function as antioxidants. Fortunately, many vitamins and minerals both directly and indirectly neutralize free radicals. Focusing on dietary diversity and ample intake of plant foods is a great way to optimize your intake. So what longevity foods should you absolutely prioritize for your health?

These ones pack an extra nutritional punch. Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants. This reduced risk jumped to 45 percent when those nuts were walnuts.

Try it: Add nuts to oatmeal or smoothies, snack on apple slices with nut butter, or sprinkle nuts on salads, stir fries, and cooked veggies. You can also combine walnuts with sauteed minced mushrooms as a meat alternative to fill corn tortillas, suggests Sass.

Mushrooms, both dried and fresh varieties, are commonly consumed in Japanese diets, which are often linked to longevity think: the Okinawan diet. Supporting gut health, in turn, helps regulate inflammation and immune function —both of which support healthy aging.

Mushrooms also contain the antioxidants ergothione and glutathione , which help protect cells and counteract oxidative damage. Try this: Mushrooms pack great umami flavor and offer up a hearty texture when cooked.

When a recipe calls for ground beef, consider swapping half for finely chopped mushrooms. You can also make your own mushroom chips or roast them up for a flavorful side. Several studies have produced data linking yogurt consumption with probiotics Foods containing specific bacterial strains from the intestinal environment.

An alternative to try is Icelandic skyr , which is made from heated skim milk, then live cultures are added; finally it is strained to remove the whey. Compared to classic yogurt it has a thicker consistency, but for a portion of the same size it is also richer in nutrients.

This is one of the most popular fermented preparations in the world. It is low in calories but is rich in fiber, vitamin C and K, and antioxidants. The greatest health benefits come from preparations that have not undergone the pasteurization process which kills the bacteria.

It is an effervescent, sour-tasting beverage that is made from the fermentation of milk by kefir granules , which are mixtures of bacteria and yeasts that live in symbiosis. The nutritional composition of kefir, and also its organoleptic characteristics vary according to the type of milk used more or less fat , the microbiological composition of the kefir granules and the granule-milk ratio, the time 18 to 24 hours and temperature of fermentation between 18 and 30°C , and the storage conditions.

In contrast to yogurt and skyr, it is suitable for those with lactose intolerance , and its consumption has been associated with reduced incidence of type 2 diabetes , cardiovascular and neurological disorders, and intestinal inflammation. Vegetables , especially cabbage, which is fermented and flavored with various spices.

Its introduction into diets is quite studied as it appears to bring considerable health benefits, in particular it can reduce insulin Hormone produced by Langerhans island cells of the pancreas.

It stimulates the entry of glucose into the cells, subtracting it from the blood and thus lowering blood sugar. It induces the use of glucose both to produce energy and for the synthesis of glycogen and fats. resistance preventing diabetes and cholesterol levels.

It is a fermented , effervescent tea black or green. Although more testing is needed in humans, preliminary studies have shown that this beverage can help protect the liver from harmful chemicals, decrease blood pressure , triglyceride and LDL cholesterol levels.

It is a food product made by fermenting soybeans and salt. It is a kind of very flavorful paste that is used in the preparation of various oriental dishes, such as soups. It is associated with heart health benefits and decreased incidence of certain cancers.

They are fermented soy beans. Fermentation takes place by special bacteria Bacillus subtilis , and the process gives this food a viscous texture and a strong, pungent smell and taste the Japanese eat it along with the ever-present rice even for breakfast, but in the West not everyone might appreciate it.

David S. Ludwig, a professor of nutrition at the Harvard T. Chan School of Public Health. Research today is revealing the importance of a diverse and healthy intestinal microbiome the microbial community in the gut because it plays a role in fine-tuning the immune system and wards off damaging inflammation inside the body, which may lead to conditions ranging from obesity and diabetes to neurodegenerative diseases.

Future research will likely yield more clues about how the microbiome contributes to overall health. This may eventually enable scientists to pinpoint microorganisms that could target specific diseases or help people lose weight. Until that day comes, fermented foods are useful because they help provide a spectrum of probiotics to foster a vigorous microbiome in your digestive tract that can keep bad actors at bay, says Dr.

While research into the health benefits of fermented foods is relatively new, the process of fermentation has long been used to help foods last longer and keep them from spoiling. In colder, northern climates, fermenting foods allowed people to have vegetables throughout the long winter months when they otherwise wouldn't be available.

One of the earliest forms of food preservation, fermentation can extend the usability of a food for months.

In addition to helping food last longer, fermentation also enhances the taste of foods, giving them added complexity. Plus, the fermentation process works other forms of magic on foods, changing them and adding nutrients. For example, by eating fermented vegetables, vegetarians can get vitamin B12, which otherwise isn't present in plant foods, says Dr.

Fermenting foods at home is relatively easy and safe. Below is a recipe that can help get you started, from Dr.

David Ludwig, a professor of nutrition at the Harvard T. These spicy pickles are reminiscent of the Mediterranean and Latin American culinary technique known as escabeche.

This recipe leaves out the sugar. Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead.

Warm the water no need to boil. Stir in the sea salt until it dissolves completely. Set aside to cool you can use this time to cut the vegetables. The salt water can be made ahead of time and stored in a sealed glass jar on the counter to use when ready to pickle.

Set a quart-size canning jar in the sink and fill it with boiling water to sterilize. Empty the jar and tightly pack the cut vegetables and bay leaf inside to within 1 to 2 inches of the top of the jar.

Add the vinegar to the salt water, and pour the mixture over the vegetables to fill the jar to within 1 inch of the top. Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid. Set the jar on the counter and cover with a fermentation lid.

Alternatively, use a standard lid and loosen it a bit more each day for the first few days, then loosen it incrementally every other day, to allow gases to escape. Let pickle for three to five days, depending on the indoor temperature the vegetables will pickle faster in warmer climates.

Check the taste at the end of the third day, using clean utensils. Make sure the vegetables stay packed beneath the level of the liquid, adding salted water 2 teaspoons sea salt dissolved in 1 cup warm filtered water as needed.

When the vegetables are pickled to your liking, seal the jar with a regular lid and refrigerate. The vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt.

Adapted with permission from Always Delicious, by David S.

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