The key to living a long and fulfilling life is not a real mystery – it just requires commitment and consideration. Nowhere is this saying more important than in the foods we choose to eat. While it may seem easier to talk than to eat well, it can be surprisingly simple. That’s because simple dietary adjustments can have a considerable impact on longevity.
Express.co.uk spoke to Dr. Aamer Khan, an award-winning physician, specialist in regenerative medicine and founder of the Harley Street Skin clinic to understand the simple dietary tricks that can maximize longevity.
He described the six most important tips:
Healthy meat comes from healthy cattle
Dr. Khan explained: “It looks simple at first – we want to make sure that our fish, birds and meat come from healthy animals.”
Follow this logic, then think of organic and grass fed food for your meat, and fish from the sea and natural rivers, advises Dr. Khan.
“In addition, it is better for our gut and the planet if we take care not to over-consume and follow these guidelines, which say that one serving should not exceed the size of your palm, about 75g.”
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“In addition, you should try to buy organic products, as they are not exposed to pesticides.”
Control portion sizes
As Dr. Khan reported, animal studies suggest that a 10-50 percent reduction in calorie intake may increase an individual’s maximum life expectancy.
Human studies show similar links between low-calorie intake and an extended life span with a lower likelihood of illness.
“Naturally, caloric restriction helps to reduce excess body weight and belly fat, which carry the risk of a shorter lifespan,” said Dr. Khan.
Spice things up
According to Dr. Khan, herbs and spices not only make your food tastier, but also have a beneficial effect on health and well-being.
“Many have been used for medicinal purposes in the past and there is evidence of their role in combating certain diseases and conditions.”
While you should be careful about the amount of salt you use, sea salt and Himalayan salt are the best types, as they contain a variety of minerals that are good for your health, adds De Khan.
Supplement calcium and magnesium
Calcium is known to be essential for bone health. “However, the research also shows that it can help protect against cancer, diabetes and heart disease, as well as control blood pressure,” reported Dr. Khan.
He added: “It also supports nerve and muscle function and helps with weight loss. Magnesium is essential for calcium absorption, so foods rich in both are essential.”
According to Dr. Khan, whey protein is a good source of both, as are sardines, white beans, beans, sesame seeds, vegetables like cabbage, cabbage and broccoli, almonds and goat cheese.
B12 vitamin
Dr. Khan explains: “The magic of this vitamin is that it helps to maintain energy levels, but it also provides neurological protection, as some studies show that low levels of vitamin B12 increase the risk of dementia and Alzheimer’s disease.”
As he explained, he is also involved in the production of healthy red blood cells, maintains a healthy cardiovascular and digestive system and provides protection against certain types of cancer.
“Again, sardines contain vitamin B12, also wild mackerel and salmon, beef and lamb fed with grass, feta cheese, cottage cheese and organic free range chicken eggs,” he said.