You will frequently desire a handful of nuts, whether they are almonds, peanuts, hazelnuts, pistachios, or a combination of all.

Those who ingested nuts were found to have a 39% lower mortality risk.


Curcumin is present in turmeric, a common ingredient in Indian dishes such as dal, sambar, and rasam.

Chronic inflammation is a significant factor in many age-related diseases, and the anti-inflammatory properties of curcumin can help mitigate this.

Green Tea

Green tea contains a high concentration of quercetin, a herbal flavonoid with anti-inflammatory, antioxidant, and carcinogenic properties.

When you need an afternoon pick-me-up, brew a pot of green tea.


Onions are the most abundant source of the anti-aging antioxidant quercetin.

Consider caramelizing them with extra-virgin olive oil and incorporating them into an omelet, or slicing them and combining them with a hearty salad to add texture.

Whole Grains

Those who ingested whole grains daily had a lower risk of premature death than those who consumed fewer or none. 

Whenever you are not a main bread eater, you may include other nutrient-dense grains in your daily meal plan, such as wild rice, oatmeal, farro, and low-sugar whole-grain cereal.


Berries are laden with flavonoids, an antioxidant type associated with a longer lifespan.

The consumption of flavonoid-rich foods, such as blueberries, strawberries, red wine, tea, and peppers, is associated with a decreased risk of death from all causes.

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