How to live longer: Incorporating 3 nutrient-packed foods into your diet can help boost longevity
Making simple dietary changes could be the key to living a longer, healthier life, according to longevity expert Jenya Di Pierro.
From powerful medicinal mushrooms to traditional fermented foods, incorporating specific ingredients into our daily meals can boost immunity and overall well-being.
These dietary adjustments do not require complex preparation or exotic ingredients. Instead, they focus on accessible foods with proven health benefits.
The expert said: “The eating process starts from food preparation. When you apply mindfulness to eating, you simply observe every aspect of what you consume, which transforms even the simplest meal into a rich experience.”
Jenya recommended adding specific types of mushrooms to your diet, with them being packed with essential nutrients including phosphorus, potassium, zinc, copper and magnesium.
She said: “Medicinal mushrooms are part of many of my formulas to boost or modulate the immune system, help recover from post-viral fatigue or stress and adrenal exhaustion.
“Active ingredients in mushrooms are not heat sensitive, in fact, cooking activates their medicinal properties, so any cooked preparation will be beneficial for health (apart from the deep-fried one).”
The expert advised having reishi mushrooms, which work well in smoothies. Or you could pick chaga mushrooms which can be added to coffee or simmered for up to four hours to make tea.
Fermented foods possess numerous health benefits, with sauerkraut being an excellent option for people’s longevity, according to the expert.
Jenya said: “Sauerkraut has many more bacterial strains than any probiotics supplement, it is high in vitamin C, B6, B9, iron and potassium and L-glutamine.
“Homemade sauerkraut is simple to prepare, cheaper and much tastier than what you can find in shops. It also appears to have a much more beneficial effect on the gut than commercial products.”
For an alternative to sauerkraut, the expert suggested kimchi, umeboshi, various pickles, kefir, live yoghurt, natto, kombu and raw apple cider vinegar.
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Our sugar intake impacts longevity too, with incorporating the correct sugars into our diets, significantly benefitting our blood sugar levels.
The expert said: “My favourite alternative to high glycemic index (GI) sugars is yacon root. Compared to white sugar’s (sucrose) GI of 65, yacon root syrup has a GI of only one, which means it doesn’t cause a spike in blood sugar.
“Yacon root is also prebiotic and helps with the absorption of calcium, magnesium and B vitamins. As a result, it contributes to strengthening your cardiovascular system, improving bone density and supporting beneficial bacteria in the digestive tract. Due to its high antioxidant value, yacon root is beneficial for reducing free-radical damage in the body.”
The versatility of yacon root makes it an ideal replacement for conventional sugars, offering both health benefits and sweetness without the glycaemic impact of traditional sweeteners.
Jenya emphasised the importance of enjoying making your food, as she said people should “cook with love,” noting that the eating process begins with mindful food preparation.