The 5 longevity foods you should eat this year

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Embracing the new year often comes with a commitment to healthier living. A key aspect of this is understanding the role of specific foods in promoting longevity. This deeper look into five nutrient-rich foods will unveil the science behind their life-extending properties, exploring how each compound contributes to a longer and healthier life.

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Matcha

Matcha, renowned for its vibrant green color and unique preparation, is much more than a popular beverage; it's a rich source of health-promoting compounds. Catechins, particularly epigallocatechin-3-gallate (EGCG), are abundant in matcha and known for their anti-inflammatory and cancer-preventative properties. They work by reducing oxidative stress and inhibiting pathways that lead to inflammation, which is crucial for preventing age-related diseases. [1]

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L-theanine, an amino acid unique to matcha, promotes relaxation and improves concentration, offering mental benefits alongside physical health. Additionally, matcha contains phenolic acids that contribute to its overall antioxidative and anti-inflammatory effects, further enhancing its role in promoting longevity and wellness. [2]

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Matcha's blend of catechins, L-theanine, and phenolic acids makes it a valuable addition to any diet focused on health and longevity, offering a range of benefits from improved mental clarity to reduced risk of chronic diseases.

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Blueberries

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Blueberries are not just a tasty snack; they are rich in essential nutrients that significantly impact health. They are particularly high in manganese, crucial for bone formation, blood clotting, and metabolism regulation. These functions are vital for maintaining health and preventing age-related diseases. [3]

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More importantly, blueberries are abundant in quercetin and fisetin. These flavonoids act as senolytics, targeting and eliminating senescent cells – aged cells that contribute to inflammation and disease. By removing these cells, quercetin and fisetin aid in rejuvenating the body at a cellular level. [4]

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This is why we have included both quercetin and fisetin together with another senolytic called curcumin into our supplement KEEY. This combination is more effective than any single compound alone at clearing away senescent cells.

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Beets

Beets stands out for their high concentration of dietary nitrates, which the body converts into nitric oxide. This conversion is vital for improving blood flow and cardiovascular health. Moreover, beets are rich in iron, which helps prevent anemia, and folate, essential for DNA repair and maintenance. [5]

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An important component also present in beets are TMG, or trimethylglycine. TMG serves a dual purpose in maintaining health. It plays a key role in reducing homocysteine levels, which are linked to a heightened risk of heart diseases and Alzheimer’s disease. Beyond its cardiovascular benefits, TMG contributes to muscle mass and strength, highlighting its role in overall physical wellness. [6] [7]

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Pomegranates

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Pomegranates are celebrated not only for their sweet, tart taste but also for their impressive health benefits. They contain Urolithin A, a compound that promotes mitophagy, the process of recycling damaged mitochondria — the cell's powerhouse. This process is crucial for maintaining cellular energy and preventing age-related decline.

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Beyond Urolithin A, pomegranates are abundant in anthocyanins and vitamin C, both potent antioxidants. Vitamin C in particular is important to enhance various cellular functions critical for a strong immune system. Additionally, the presence of copper in pomegranates bolsters this effect. Copper is crucial for forming and maintaining red blood cells, contributing significantly to a robust immune defense. [8] [9] [10]

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The synergy of these nutrients – Urolithin A, anthocyanins, vitamin C, and copper – in pomegranates makes them especially valuable in a diet aimed at promoting health and longevity. Their role becomes even more significant during the cold winter months when our immune systems face greater challenges and require additional support.

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Natto

Nattō, a traditional staple in Japanese cuisine made from fermented soybeans, offers more than its unique taste; it is a treasure trove of health benefits. It's especially rich in probiotics, crucial for nurturing a healthy gut microbiome.The significance of a well-balanced gut microbiome cannot be overstated, as research has increasingly linked it to overall wellbeing and extended life expectancy. [11]

Nattō also contains nattokinase, an enzyme instrumental in reducing the risk of blood clots. This makes it a valuable ally in maintaining heart health. Nattō is also a noteworthy source of Vitamin K2, essential for both bone health and cardiovascular function, which is particularly important for those on vegan diets who might otherwise struggle to obtain this nutrient from non-animal sources. [12]

Further more, Nattō is rich in Spermidine, a compound esteemed for its role in autophagy. This process, vital for cellular health, involves the clearing out of damaged cells and their replacement with newer, healthier ones. Clinical trials have even shown that supplementing with spermidine can improve cognitive performs in older individuals. [13]

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Recognizing the significant role of Spermidine in promoting cellular health, we have included it in our supplement KEEY to enhance autophagy, thereby aiding in cellular rejuvenation and overall health.

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Conclusion

Incorporating these five foods into your diet can be a delightful and nutritious way to enhance your health and longevity. By choosing foods that are not only nourishing but also scientifically backed for their longevity benefits, we can take proactive steps towards a longer, healthier life.

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