Khaberni - A long life without suffering from diseases is not only related to having good genes, but also to the daily choices one makes, especially at the dining table. Science shows that 3 nutrient-rich foods can help achieve this.
Everyone wants to discover the secret to a longer, healthier life, but while there is no magic formula, science may have identified 3 types of effective foods that can help add vitality and energy to a prolonged life.
According to a report published by the "Times of India," there are staple foods rich in nutrients that boost longevity and also support heart health, digestion, brain functions, and more, as follows:
1- Whole grains
Whole grains (such as oats, barley, brown rice, and whole wheat bread) have long been known for their richness in fiber and micronutrients. According to a study conducted in 2022 and published in the American Journal of Clinical Nutrition, diets rich in whole grains have been linked to a reduced mortality rate from cardiovascular diseases over decades.
Another study, published in 2024 in the journal "Nutrients," showed that whole grains support gut microbiome health, where they increase short-chain fatty acids that affect inflammation and metabolism.
Important tips
• Replace white rice with brown/red or smoked rice.
• Start the day with cut oats or barley porridge.
• Use whole wheat bread or multigrain bread instead of refined types.
2- Nuts
Nuts rank second on the list, as they are rich in nutrients. Nuts provide healthy fats, magnesium, antioxidants, and plant proteins, making them "complete nutrition" ideal for a modern, active lifestyle.
The results of an analytical study, conducted in 2025 in the "Nutrition and Metabolism" journal, showed that those who consumed about half a handful of nuts daily had a 20-30% reduction in mortality rates for all causes compared to those who did not.
A comprehensive study, conducted in April 2025, found that nuts are linked to a reduced risk of heart disease and type 2 diabetes and improve longevity.
Important tips
• Keep a small packet of mixed nuts (almonds, walnuts, pistachios) as a midday snack.
• Add chopped walnuts or pistachios to breakfast oatmeal, smoothies, or even salads.
• Use unsweetened nut butter for quick, nutrient-rich breakfasts.
3- Fresh fruits and vegetables
Fresh fruits and vegetables contain vital nutrients and antioxidants. A study, conducted in 2024 in the journal "Nature Food," showed that a high-quality diet (lots of fruits/vegetables, minimal ultra-processed foods) is associated with improved cognition and mental health in adulthood.
According to an analytical study published in 2023 in the "Public Health Nutrition" journal, consuming larger amounts of fruits and vegetables was linked to a reduced mortality rate for all causes, even when considering other lifestyle factors. The "Blue Zones" study on longevity confirms that a plant-rich diet is a distinguishing feature of the long-lived.
Important tips
• Fill half the plate with colorful vegetables at lunch and dinner and make sure to choose a variety of colors.
• Opt for whole fruits instead of juices to benefit from the fibers and complete nutrients.
• Blend vegetables into soups, stir-fried dishes, or even breakfast eggs for healthy nutrition.
