Your diet has a big effect on your life expectancy. In this article you can read which diet can significantly extend your life.

The tips from this article can also be used to improve the quality of your life.

Nutrition to live longer:

  • Nuts
  • turmeric
  • vegetable food
  • coffee
  • Tea

1. Nuts

Nuts contain many healthy omega 3 fats, proteins, fiber and antioxidants. With these properties it can only be that they increase your life expectancy.

And indeed, research shows that nuts significantly reduce the chance of premature death.If you eat one portion of nuts every day, you also benefit from this life-sustaining effect.

2. Turmeric

Turmeric is already becoming more popular, and that is not without reason. Turmeric is effective against aging of your cells. And that applies not only to your skin cells, but to all your body cells. In mice and insects, it has already been proven that turmeric has a life-prolonging effect.

Turmeric contains many antioxidants and works anti-inflammatory. This spice works wonders for your brain, heart and lungs, and can provide protection against certain cancers

You can process turmeric in curry and stew, but you can also add it to your smoothie, yogurt or porridge. One teaspoon is enough to take advantage of the life-prolonging benefits.


 Use turmeric in a dish where you also use black pepper. The black pepper allows your body to absorb turmeric better.

Golden milk recipe: heat 200 ml unsweetened almond milk, 1/2 tsp turmeric, 1/2 tsp cinnamon, 1 star anise, a piece of fresh ginger, 1 tsp honey and a pinch of black pepper in a saucepan. Pour into a nice glass, sprinkle with cinnamon and enjoy!

3. Vegetable food

You can extend your life by eating varied and many plant foods, such as fruit, vegetables, nuts, seeds and beans.

Vegetable food contains a lot of essential nutrients. This needs your body to function optimally. The vitamins, minerals and antioxidants protect your body against the harmful influences you face every day.

It appears that vegetarians and vegans have a higher life expectancy than people who eat animal products. This is because they eat more vegetable food (and no processed meat).

Meat is not necessarily bad. It’s about the context. If you eat fresh, organic meat from animals that are healthy (not stalk cows, but grass cows), and also eat lots of vegetable food, then you are well on your way. But if you eat a lot of processed meat and little vegetable food, you will miss fibre, vitamins and antioxidants and end up in the risk zone.

It has been scientifically proven that people with a Mediterranean diet, a diet rich in plant-based foods and containing relatively few animal products, live longer [6].

Practical tips:

  • Do not eat processed meat
  • Reduce the portions of meat
  • Eat 600 grams of vegetables per day
  • Make a smoothes with vegetables more often
  • Replace processed meats and cheese with hummus, nut paste or avocado
  • Low carbohydrate, vegetable snacks: ½ avocados, handfuls of unsalted nuts, 200 grams of cherry tomatoes, ½ cucumbers, 1 pepper in strips with hummus dip.

4. Coffee

Research shows that people who drink coffee are 20 to 30% less likely to die prematurely than people who do not drink coffee. This is probably because coffee drinkers less frequently develop certain serious diseases. Coffee can prevent the following diseases:

  • Diabetes type 2
  • Certain types of cancer
  • Heart and vascular disease
  • Alzheimer’s

These diseases are the most common and deadliest diseases that exist. One or two cups of coffee a day may save your life in the future.

Of course, too much coffee is not good. Keep your coffee intake up to 4 cups per day. Do not drink coffee in the evening: caffeine disrupts your sleep pattern, so you ultimately do not benefit from the life-prolonging effects of a good night’s sleep!

5. Tea

Forget Earl Gray and herbal teas. It is mainly green and white tea that extends your life. This is due to the large amount of catchiness they contain. Catchiness can also be found in fruit and vegetables, but green tea contains eight to ten times as many catchiness!

Catchiness fights viruses and kill bacteria. And because of the high concentration of antioxidants you also prevent the development of cancer cells. Research has shown that the risk of breast cancer, prostate cancer, colorectal cancer and significantly decreases if you regularly drink green tea. Finally, your chance of having a stroke is smaller when you drink green tea.

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