Dr. Mark Hyman is a renowned physician and author who specializes in functional medicine, a holistic approach to healthcare that seeks to address the root causes of chronic diseases. He is also a leading expert in anti-aging and wellness, with a focus on promoting longevity through diet and lifestyle choices.

In this article, we will explore 5 foods that Dr. Hyman recommends for staying biologically young and vibrant. These foods are packed with nutrients that help protect against cellular damage, support healthy aging, and boost overall well-being.

5 Foods to Eat for Longevity According To Dr. Mark Hyman

@drmarkhyman Do you eat any of these foods regularly? What’s something you want to incorporate into your diet more? If you want to learn about diet and longevity, check out my new book, Young Forever. It’s out now wherever books are sold. YoungForeverBook.com #diet #longevity #nutrition #markhyman #youngforever #booktok ♬ original sound – Mark Hyman, M.D.

1. Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are packed with nutrients that help protect against chronic diseases and promote healthy aging.

They contain a compound called sulforaphane, which has been shown to have anti-inflammatory and anti-cancer properties.

Sulforaphane activates a type of protein that protects the body’s cells from damage caused by oxidative stress and inflammation. [1]

Cruciferous vegetables are also packed with glucosinolates, which have been linked to reduced risk of cancer and other chronic diseases. Glucosinolates are converted to compounds called isothiocyanates and indole-3-carbinol in the body, which have powerful anti-inflammatory and anti-cancer properties. [2]

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Finally, cruciferous vegetables are high in fiber, which supports digestive health and helps regulate blood sugar levels.

They are also a good source of vitamins C, Vitamin E, Vitamin K, and folate, which are important for maintaining a healthy immune system and reducing the risk of chronic diseases.

You may want to check our article on Cauliflower Vs Broccoli. We analyze their nutrients and we conclude which one is the healthiest.

2. Olive Oil

Olive oil is a rich source of healthy fats, specifically monounsaturated fatty acids (MUFAs), which have been shown to reduce inflammation and improve heart health.

MUFAs also help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels, which is important for maintaining cardiovascular health.

Olive oil also contains polyphenols, which are powerful antioxidants that protect against cellular damage and promote healthy aging. [3]

Polyphenols have been shown to have anti-inflammatory and anti-cancer properties, and may also help protect against cognitive decline.

Research has linked the Mediterranean diet, which includes olive oil as a primary source of fat, with reduced risk of heart disease, cancer, and other chronic diseases. [4]

The high levels of healthy fats and antioxidants in olive oil are thought to be the key factors in this health benefit.

Check this recipe where you combine olive oil with lemon and ripe the benefits of doing so.

3. Nuts

Nuts such as almonds, walnuts, and pistachios are high in healthy fats, protein, and fiber, making them an excellent food for weight management and reducing inflammation.

Nuts are a great source of healthy fats, fiber, and protein, all of which are important for maintaining optimal health and longevity.

Nuts also contain a variety of vitamins and minerals, including vitamin E, magnesium, and selenium, which are important for reducing, among others, reducing oxidative stress and inflammation.

Studies have shown that consuming nuts may help reduce the risk of chronic diseases such as heart disease and diabetes. [5]

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4. Berries

Berries such as blueberries, raspberries, and strawberries are packed with antioxidants, specifically flavonoids, which help protect against cellular damage and promote healthy aging.

Flavonoids have been shown to have anti-inflammatory and anti-cancer properties. [6]

They may also help protect against cognitive decline. [7]

Additionally, berries are low in calories and high in fiber, making them an excellent choice for weight management and blood sugar regulation. Berries also contain vitamin C, which is important for maintaining a healthy immune system.

Speaking of immune system check these 21 Best Foods That Boost The Immune System.

5. Green Tea

Green tea is a rich source of polyphenols, specifically catechins, which have been shown to have anti-inflammatory and anti-cancer properties. [8]

Additionally, green tea contains L-theanine, an amino acid that has been linked to reduced stress and anxiety. The combination of antioxidants, anti-inflammatory compounds, and calming effects make green tea a great food for overall health and longevity.

Green tea also contains L-theanine, an amino acid that has been shown to have a calming effect on the body and may also help reduce stress and anxiety.

Additionally, green tea has been shown to improve brain function and may help reduce the risk of cognitive decline.

Bottom Line

So, there you have it. Incorporating these five foods – cruciferous veggies, olive oil, nuts, berries, and green tea – into your diet can help you live a longer, healthier life. But don’t just take our word for it. Dr. Mark Hyman, one of the leading experts on longevity, swears by them too.

Now, we know that changing your diet can be challenging. It’s easy to get overwhelmed with all the conflicting information out there. But don’t worry, you don’t have to do it all at once. Start small by incorporating one of these foods into your daily routine, like snacking on some nuts or adding some berries to your breakfast.

Remember, healthy aging is a journey, not a destination. It’s all about making small, sustainable changes that you can stick to over time. So, give these five foods a try and see how you feel. You might be surprised at how delicious and satisfying they can be. Here’s to your health and longevity!

5 Foods to Eat for Longevity According To Dr. Mark Hyman – a Leading Expert in Anti-Aging and Wellness