Top 15 Superfoods Claimed to Increase Longevity

TEMPO.CO, Jakarta - Amid the fast-paced lifestyle and instant diet trends, the concept of superfood continues to capture public attention. Although this term is more popular as a marketing jargon than a scientific term, it cannot be denied that some food items indeed contain high nutrients that can support health and prolong life. Furthermore, the presence of superfood is increasingly linked to the global trend of sustainable eating patterns.

What is Superfood?

According to Healthline, the term superfood is often used to describe food that is rich in nutrients and considered to have health benefits. Although there is no official scientific definition for superfood, some foods indeed have high nutritional content and can support overall health.

Superfood refers to whole foods such as fruits, vegetables, grains, fish, and nuts that are rich in nutrients. According to Medical News Today, these foods usually contain high levels of vitamins, minerals, protein, healthy fats, and antioxidants. As cited from Cleveland Clinic, according to nutritionist Beth Czerwony, superfoods can also help strengthen the immune system and reduce the risk of diseases in the body.

As reported by Dr. Stein ND and Healthline, here are a series of superfoods that can prolong life:

1. Cruciferous Vegetables

Vegetables such as broccoli, cabbage, kale, cauliflower, and brussels sprouts are known as cruciferous vegetables. These vegetables are rich in fiber, folate, vitamins C, A, E, and K, as well as antioxidants that help counteract cell damage from free radicals. Dark green or intense colors usually indicate higher nutritional content.

2. Nuts and Seeds

Protein-rich nuts can help regulate blood sugar and control weight. Almonds, walnuts, and pistachios are some nuts with high benefits. Chia, flax, and hemp seeds are also known for their high protein and omega-3 content, and can lower blood pressure. Red, black, and lentil beans contain high fiber, good for digestion and the heart.

3. Berry Fruits

Blueberries, strawberries, and raspberries are rich in antioxidants, fiber, and vitamin C. These fruits help combat insulin resistance and reduce the risk of diabetes. Choose organic berries to avoid pesticide residues.

4. Mushrooms

Mushrooms contain vitamin B, potassium, and selenium, which are good for heart health and act as antioxidants. These superfoods can be consumed raw, sauted, or roasted. Functional mushrooms such as chaga and lion's mane are believed to help manage stress and focus.

5. Allium Vegetables

Garlic, red and green onions are not only flavor enhancers, but also have antibacterial and anti-inflammatory properties. Regular consumption of these allium vegetables can help bone health and prevent cancer. Although some people are sensitive to garlic, there are many ways to adjust the portion in cooking.

6. Tomato

Tomatoes contain lycopene, a powerful antioxidant that helps reduce the risk of heart attacks and strokes. Interestingly, the lycopene content increases when tomatoes are cooked, making tomato sauce an optimal source.

7. Turmeric

This yellow spice is known for curcumin, an active compound that is anti-inflammatory and protective for the heart. Curcumin is also associated with cancer prevention and relieving joint inflammation pain.

8. Eggs

Eggs were once the subject of debate due to their cholesterol content, but they are still recognized as a source of protein and essential nutrients such as vitamin B, choline, and selenium. Eggs are a source of high-quality protein and contain antioxidants like zeaxanthin and lutein, known to protect eye health.

9. Yogurt and Kefir

Kefir is a fermented drink rich in probiotics that aid digestion and boost the immune system. Fermented products can improve digestive health and support the immune system. Although derived from milk, their lactose content is lower due to the fermentation process.

10. Olive Oil

Olive oil contains monounsaturated fats and anti-inflammatory compounds, as well as polyphenols that can help reduce inflammation and the risk of heart disease. Daily consumption of this oil is also said to reduce the risk of diabetes and other chronic diseases.

11. Ginger

Ginger contains gingerol, a powerful antioxidant compound that relieves inflammation and nausea, and reduces pain from inflammatory conditions. This root is also associated with preventing chronic diseases such as heart disease and cancer.

12. Salmon

Salmon is rich in omega-3, protein, and vitamin B that support heart and brain health. Consumption two to three times a week is recommended to minimize exposure to heavy metals from the sea.

13. Avocado

This fruit is rich in healthy fats, fiber, and various nutrients that can help support metabolic health, reduce inflammation, and the risk of chronic diseases. The oleic acid in it helps reduce inflammation in the body.

14. Sweet Potato

Sweet potatoes contain carotenoids, vitamins A and C that function as natural antioxidants. Its sugar content is more stable, even beneficial for diabetes patients as it can help control blood sugar.

15. Seaweed

Seaweed is rich in iodine, vitamin K, and fiber that support thyroid function and digestion. This sea vegetable also contains unique compounds believed to prevent cancer and heart disease.

Those are some of the superfoods that can help prolong life. Besides the term superfood, choosing high-nutrient foods not only concerns longevity, but also prepares for a better quality of life in the future golden years.

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