21 foods that will make you live more than 100 years

Who wouldn’t like to live at least 100 years? But with the stress of modern times and the low quality of the food we eat, is it still possible? Both genetics and the pace of life of each person are factors that will determine longevity, but undoubtedly, diet is key to reach an advanced age.

And the best thing is that you don’t have to eat tasteless and not very enjoyable foods. Quite the contrary: Check out these 20 (delicious) foods that will make you live over 100 years!


Salmon, sardines, tuna… eating these foods about twice a week could help you not only reduce your chances of dying prematurely, but also live a couple of years longer.

Fish is a very rich source of omega-3 and precisely, these fatty acids present in fish were found in large quantities in long-lived people. What happens is that omega-3 works as an anti-flammatory of the cardiovascular and nervous system.


Yogurt is a kind of living food, so it provides a lot of energy. Although it is a dairy product and many people are lactose intolerant, the sugar in yogurt is digested by the bacteria that live in it.

Yogurt is highly regarded because it helps to take care of intestinal health, it is a healthy source of calcium and better yet, it has animal protein. Proteins prevent the loss of muscle mass, which is essential after the age of 50.

Nuts and Dried Fruits

According to a study conducted by the Norwegian University of Science and Technology, eating a handful of nuts daily reduces the risk of premature death by up to 22%. These fruits reduce the chances of suffering from coronary and respiratory diseases, diabetes and cancer.

Likewise, walnuts, hazelnuts and almonds work as regulators of triglyceride and cholesterol levels in the blood. Like fish, nuts and dried fruits also provide an important dose of omega-3.


Legumes are one of the bases of any diet, even more so for vegans and vegetarians. They provide very high levels of vegetable protein, including zinc, iron, folates, magnesium, carbohydrates and even some B vitamins.

Scientists and, more importantly, our dear centenarians ensure that in their basic diet legumes such as peas, beans, beans and lentils are present as a great source of protein.


A study published by the American Journal of Clinical Nutrition revealed that broccoli and its relatives: cabbage and cauliflower, extend the life of people. The reasons? Huge doses of vitamin C. The amount exceeds that of any other vegetable.

But that’s not all. Broccoli also helps prevent tumors. The presence of sulfur substances help the enzymes responsible for detoxification to work more efficiently.

Olive Oil and Olives

Olives and olive oil have been known since ancient times as anti-aging foods. The fruit of the olive tree is rich in monounsaturated fatty acids, antioxidants and vitamin E. The consumption of these elements has a very favorable effect on the blood system.

Olive oil is a blood purifier, cleanses the arteries of fat and regulates blood pressure. Diseases of the cardiovascular system are the most common in the world. Olives take care of brain cells preventing diseases such as Alzheimer’s disease.

Garlic and Onion

The concentration of volatile substances derived from the sulfur present in these Mediterranean foods help to keep us young. How? They work as blood thinners by balancing blood lipid levels and improving blood circulation.

Onions and garlic also have a fungicidal action making them a kind of nature’s antibiotics. If you don’t like the smell they release, but you want to live 100 years, you will have to make an effort to consume them more often.


Perhaps one of the foods that has the best reference in the world. Recommended by every nutritionist for everyone. It doesn’t matter if you are healthy, sick, training to gain weight or lose some kilos. Avocado is a magical and powerful (and delicious) food.

It is considered the perfect food because its properties are so extensive. Improving from mental health, to have positive effects in favor of the cardiovascular system and pancreas.


One of the foods that most reduces the risk of coronary heart disease are berries. A handful of strawberries, blueberries, raspberries, blackberries or blackcurrants daily, or at least with some frequency, will help you live longer. They are rich in antioxidants and anthocyanins, which give these fruits their characteristic bright colors.


The pigments present in cherries are known to have anti-inflammatory and better yet, antioxidant properties. Both are key to slowing down aging. The cherry is an anti-aging fruit and has even more properties.

For example, it works as a kind of vegetable aspirin by reducing muscle exhaustion after a hard workout. It also prevents joint-related problems such as osteoarthritis and arthritis.


One of the most widespread fruits and the citrus fruit par excellence. Its high concentration of acidity dramatically reduces cholesterol levels, directly attacks fungal infections and what to say about its depurative effect.

Lemon, in turn, is an antioxidant with volatile essences in itself with the power to fight against cancer cells and lead them to apoptosis, which is nothing more than suicide.


Is the saying true? An apple will give you health for life… Well, there is a lot of truth in this saying. Apples help keep your skin young, take care of your arteries to prevent heart attacks and regulate your blood pressure. But that’s just the beginning. The antioxidants in apples also have anti-cancer effects.

Apples should be in the diet of athletes and those who want to lose weight and gain muscle mass thanks to ursolic acid.

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