Here is a list of the six most important dietary hacks that can maximize longevity, outlined by Dr. Aamer Khan, an award-winning doctor, and expert in regenerative medicine.
1) Healthy meat comes from healthy livestock
Dr. Khan asserted that we have to make sure our fish, poultry, and meat come from healthy livestock sources.
We have to follow this logic through and think of organic and grass-fed for our meat, and fish sourced from the sea and natural rivers.
“Also, it is better for our gut and for the planet if we make sure not to over-consume and stick to these guidelines, which are that a portion should not exceed the size of your palm, about 75g,” Dr. Khan said.
2) Eat carbs in their purest form
Dr. Khan affirmed that eating unprocessed carbohydrates is a must for long-lasting health and you can achieve this by bulking out your diet with colorful fruit and vegetables.
“Those that are in season are healthier as they have not been in cold storage for lengthy periods of time,” he said.
3) Control your portion sizes
Animal studies suggest that a 10-50 percent reduction in calorie intake can increase an individual’s maximum lifespan.
Moreover, studies of humans show similar links between low-calorie intake and an extended lifespan with a lower likelihood of disease.
“Naturally, calorie restriction helps to reduce excess body weight and belly fat, of which both carry the risk of a shorter lifespan,” Dr. Khan added.
4) Spicing things up
The award-winning doctor stated that herbs and spices don’t just make our food tastier, but also have a beneficial effect on health and wellness.
“Many have been used for medicinal purposes in the past and there is evidence for their role in combating certain diseases and conditions.”
5) Top-up calcium and magnesium
The doctor reported that calcium may protect against cancer, diabetes, and heart disease as well as manage blood pressure.
“It also supports nerve and muscle function and helps with weight loss. Magnesium is essential for the absorption of calcium, so foods rich in both are essential.”
6) Vitamin B12
Vitamin B12 helps maintain energy levels but also provides neurological protection as some studies show that vitamin deficiency increases the risk of dementia and Alzheimer’s disease.
He explained that it’s also involved in the production of healthy red blood cells and provides protection against certain types of cancer.
“Again sardines contain vitamin B12, also wild mackerel and salmon, grass-fed beef and lamb, feta cheese, cottage cheese, and organic free-range chicken eggs,” he said.