Healthy eating. It’s all about summertime’s glut of lettuces, tomatoes and peas, menus made up of salads and fresh fruit. Right? Well, maybe.
‘We often associate longevity with fresh produce and superfoods, but some of the most powerful ingredients for long-term health are sitting quietly in your kitchen cupboard,’ says Lucy Miller, clinically trained nutritional therapist. ‘Just because something comes in a jar, tin or packet doesn’t mean it’s less nutritious. Many of these staples are packed with fibre, healthy fats, and antioxidants and can help support your heart, brain & gut health, as well as balance blood sugar.’
So what should you pull to the front of your cupboards?
Extra virgin olive oil
A slew of studies have shown, convincingly, that following a Mediterranean diet increases your life expectancy and reduces your risk of chronic diseases. Key to that diet? Olive oil. ‘It’s packed full of polyphenols and monounsaturated fats, which reduce inflammation and support heart and brain health,’ says Lucy. She recommends investing in the extra virgin kind: ‘it’s made by cold-pressing olives, without using heat or chemicals so it retains more of the olive’s natural nutrients, such as antioxidants and polyphenols that have anti-inflammatory benefits and support heart health. It also tastes better!’
A 2023 study found that participants who included half a tbsp of olive oil in their daily diet were 28% less likely to die of dementia, compared to those who don’t eat it at all, regardless of the quality of the rest of their diet.
Tinned lentils
Lentils are a form of legumes – a key dietary component in all five areas of the world known for their high concentration of centenarianism, known as Blue Zones. In fact, in 2023 researchers looked at health risks by age and food group, and found that the biggest gains came from eating more legumes, which add about 2.3 years to life expectancy.
‘They’re high in fibre and plant protein, and support blood sugar balance and support a diverse gut microbiome,’ says Lucy. ‘Lentils also contain iron, folate (B9), magnesium and zinc which together support energy, immune function and blood pressure.’
Raw nuts (especially walnuts or almonds)
In 2013, a Harvard University study showed that eating nuts was associated with a lower likelihood of death by cancer, heart disease and respiratory disease. In fact, daily nut-eaters were 20% less likely to have died during the course of the study than those who avoided nuts altogether.
‘Packed with omega-3 fats, fibre, vitamin E and antioxidants, nuts have been linked to reduced risk of chronic diseases and all-cause mortality in long-term studies,’ Lucy says. ‘They’re also great for cognitive health. Raw nuts are also a good source of B vitamins and magnesium, for energy and cell repair.’
Dried mushrooms
‘Dried mushrooms are one of the most underrated longevity foods,’ says Professor Tim Spector, co-founder of ZOE. ‘They’re rich in beta-glucans and they contain other prebiotic fibres that feed gut bacteria. Mushrooms can even contain vitamin D when left in the sun for 20-30 minutes before cooking, an important para-hormone for health, best gotten through food and time spent outside with safe sun exposure levels.’
Tinned tomatoes
‘Tomatoes are rich in lycopene, which is linked to reduced risk of chronic diseases including heart disease and certain cancers,’ says Tim. ‘It’s also brilliant for skin health and can help with any sun damage in the summer months. Interestingly, the lycopene is unlocked further when tomatoes are cooked, which means tinned tomatoes can actually be a more potent source than fresh ones. They also contain potassium and vitamin C, which support heart and immune health.’ The fibre and polyphenols in tinned tomatoes also feed your gut microbes, so they’re a great regular pantry staple.
Tinned chickpeas
‘Beans are one of the best foods for long-term health,’ says Emily Leeming, microbiome scientist, registered dietitian and author of Genius Gut. Chickpeas are not only packed with fibre, but a great source of plant protein, too, she explains: ‘They feed your gut microbes, who turn the fibre into anti-inflammatory molecules that support the health of your gut and interact with your immune system.’
Studies have shown that eating enough fibre strengthens your immune system, reduces inflammation, improves your joint health, and even lower your risk of cancer and Alzheimer’s.
Rolled oats
‘Oats are packed with a type of fibre called beta-glucans, that helps to lower “bad” LDL cholesterol and keeps blood sugar steady. They also feed your gut microbes, and help keep you feeling full for longer,’ explains Emily.
Dried (unsweetened) cranberries
These promote the growth of Akkermansia muciniphila, a gut bacterium considered a keystone species because of its major role in promoting gut health, says Rhian Stephenson, nutritionist, naturopath and founder of ARTAH supplement brand. ‘Higher Akkermansia levels are linked with healthier metabolic profiles, improved gut barrier function, and reduced risk of chronic diseases such as obesity and type 2 diabetes,’ she says. ‘Having better Akkermansia levels has also been associated with better outcomes for cancer treatments.’
Jarred black beans
‘These are a brilliant staple because of their fibre and antioxidant profiles,’ says Rhian. ‘The fibre and polyphenolic compounds (including PACs and anthocyanins) in black beans feed beneficial gut bacteria and act as antioxidants, which can combat chronic inflammation, improve blood sugar regulation, and support digestive health.’
One cup of cooked black beans contains 15g of the recommended 30g of fibre. Meanwhile, the average adult in the UK only gets 18g per day.
