Genetics plays a large role in how long people live, but diet also makes an impactful statement about your overall wellbeing. A diet rich in green leafy vegetables, whole grains, olive oil, fruits and legumes will support optimal cellular health for overall good health and longevity.

Garlic, an allium vegetable, contains sulfur compounds which help promote healthy cholesterol levels and boost immune functions. Add it to sauces, salad dressings or spread on bread for an exciting tasteful boost to longevity!

Garlic

Garlic (Allium sativum) isn’t only great at repelling vampires; its flavorful, health-promoting benefits warrant its inclusion in daily meals. Garlic’s sulfur-containing compounds help support cardiovascular health while simultaneously protecting against diabetes – two diseases essential to ensure optimal longevity.

Just like its related vegetables leeks, chives and onions, garlic has a pungent, spicy taste that softens with cooking. Its cloves contain allicin, an antimicrobial and antioxidant compound activated when chopped or crushed which boasts antimicrobial and antioxidant properties.

Cereal grains are an excellent source of vitamins C, B6, manganese and selenium – essential components to maintaining a healthy immune system and metabolism – as well as being particularly high in fiber which helps maintain normal weight levels and mitigate the risks of obesity that has been linked with premature death and various chronic illnesses.

Though no exact date of when people first began cultivating garlic is known, its cultivation likely began in Central Asia and spread later to China and Southern Europe. Today, more than 900 million people worldwide regularly consume garlic.

Depending on its variety, garlic plants can take the form of bulbs or long green stalks known as garlic scapes that can be eaten. Each bulb’s head is covered by a papery skin that needs to be removed prior to eating; inside this layer are up to 20 edible cloves each enclosed within their own protective covering of leaf sheaths.

Your ideal garlic should be firm to the touch with an earthy aroma and plump, even cloves. Avoid bulbs which feel hollow, dehydrated or have visible mold growth. A kitchen scale can help ensure you’re getting maximum value from your purchase.

People may be sensitive to garlic, and eating it may lead to bloating or heartburn if consumed too frequently. But for those who can tolerate garlic consumption, its benefits include helping fight infections, lower cholesterol and blood pressure levels, protect against cancer and reduce inflammation – plus one study of workers exposed to lead found that eating garlic decreased toxic metal levels significantly!

Onions

As a key ingredient of many dishes, onions (part of the Allium family alongside garlic, leeks, and chives) bring delicious flavor to any meal. Not only do onions provide vitamin C and quercetin antioxidants – two powerful nutrients – they’re low calorie too – making onions a healthy part of any diet! Like garlic they’ve also been used medicinally since ancient times!

Onions have anti-clotting, anti-inflammatory and antioxidant properties as well as being rich in sulfur compounds which promote cardiovascular health and help to protect against heart disease. Furthermore, onions provide plenty of fiber and folic acid which are known to regulate blood pressure and cholesterol levels while helping manage their intake more effectively. In one study conducted on onion and garlic (called MATS sulfides ) these researchers discovered they inhibit platelet aggregation that leads to blood clot formation as well as stopping cancerous cell growth while encouraging differentiation into non-cancerous cells.

Onions have long been used as an immune booster. Their sulfur and quercetin compounds have been shown to decrease production of pro-inflammatory markers that contribute to chronic inflammation in the body.

Onions are also an excellent source of bone-supportive nutrients such as potassium and magnesium, vitamin C for immune support, and B vitamins which play a significant role in red blood cell production, metabolism, and nerve health.

Studies have proven the power of onions to help improve mental health. Quercetin and other antioxidants present in onions can combat the oxidative stress that contributes to neurodegenerative disorders such as Alzheimer’s and Parkinson’s, and may protect against age-related cognitive decline.

Onions are an extremely nutritious food source, providing essential vitamins and minerals in their entirety. As low-fat sources of protein, fibre and potassium they’re great sources of essential dietary benefits like vitamins A (for eye health) and C (which supports immunity). Their phytochemicals have even been linked with decreased risks of certain cancers as well as heart disease and diabetes.

Olive Oil

Olive oil, an integral component of Mediterranean cuisine, contains anti-ageing nutrients such as polyphenols and monounsaturated fats that have been linked with reduced risks of heart disease, cancer and dementia. Olive oil also has beneficial antioxidative and inflammation protection effects which could potentially extend lifespan by helping protect against oxidative stress and inflammation.

To maximize the potential of EVOO, ensure it’s used for low-heat cooking and consumed cold or room temperature – this will preserve its health-promoting antioxidants which may otherwise degrade with heat. Also keep it away from light, heat and airborne particles for optimal storage; an appropriately stored bottle could last between 12-18 months!

Shiitake mushrooms boast many health advantages, from protein and B vitamin content to adding meatiness, texture, and flavor. Shiitake mushroom-topped onion soup served with miso or den jang can provide additional anti-age benefits!

Just follow these simple steps to create this delicious soup! First, saute onions in some extra virgin olive oil (EVOO) until they begin to soften, followed by adding in the shiitake mushrooms and broth – simmer until vegetables are tender and mushrooms have reached optimal flavoring levels.

Finish the soup off by drizzling some lemon juice – this acidic citrus will also help balance out its sweeter components.

This Longevity Bean and Mushroom Nourishing Bowl recipe is an unforgettable celebration of delicious plant-based ingredients that will nourish your body from within. Packed full of fiber-rich beans, antioxidant-packed mushrooms, and leafy greens – you’ll get all of the energy and nutrition your body requires to thrive!

Try this recipe as part of a nutritional, whole-foods eating plan to live longer and be healthier – remembering to consult a healthcare provider for tailored dietary recommendations tailored specifically to you and your individual health needs.

Mushrooms

Mushrooms often get an unfair rap for being nothing more than filler in dishes like an omelet or pizza, but this fungi provides more than meets the eye. They add meaty texture and umami flavor while offering some impressive health benefits as well. They are low-cal, fat-free sources of fiber. Plus they provide vital amounts of potassium and niacin which contributes to optimal wellbeing.

Shiitake mushrooms are well known for their immune boosting abilities, but there are other varieties which provide additional health benefits. Turkey tail mushrooms contain an ergothioneine compound which may help prevent Alzheimer’s disease and enhance memory function; maitake varieties contain high concentrations of glucosamines and sulforaphane which has been linked to improved cardiovascular health as well as reduced risks of cancer.

Mushrooms have many health benefits beyond anti-cancer properties. Not only are they an excellent source of B vitamins – which promote energy production and immune health – they are also high in vitamin D which contributes to bone strength and skin health, and one study conducted in Singapore revealed that people who regularly consumed mushrooms had lower chances of dementia compared to those who consume them rarely or never.

Like garlic, mushrooms contain powerful antioxidants to combat oxidative stress and chronic diseases, as well as serving as an important source of selenium, an essential trace mineral that has been shown to lower cholesterol levels and protect against cardiovascular issues.

Mushrooms can easily fit into your diet without breaking the bank, as they’re relatively inexpensive and readily available. Simply choose the appropriate ones based on their color and appearance – for optimal freshness and taste choose firm mushrooms without wilting or browning, and enjoy their pleasant aroma!

For best results, cook mushrooms before storing as they are highly perishable. Doing this will preserve their nutrients as well as color and umami flavor while prolonging their shelf-life. Or alternatively, you can freeze them for up to 12 months by placing the mushrooms into a gallon plastic storage bag, deflating as much air as possible before sealing tightly before sealing with tape.