AWAKN

15 Foods You Should Be Eating to Boost Longevity

Reishi Mushroom Tea

Nutrition is an important part of living a longevity lifestyle.  While there are many diets that can positively influence your longevity, there are certain foods that are heavy hitters when it comes to supporting your health as you age.  

The 15 foods listed below not only help support our bodies and minds as we age they also protect us from many of the chronic diseases commonly associated with aging.

 

1. Eggs

Eggs

Eggs are natures nutrition bombs, packed with vitamins, minerals, protein, and healthy fat.

With their nutrient density and brain health support, we believe they should be a part of every longevity focused diet.

Key Nutrients: 

  • Vitamin B12, B2, B5
  • Vitamin A 
  • Selenium 
  • Choline
  • Essential Amino Acids
  • Lutein
  • Zeaxanthin

How eggs boost longevity:

  • Support brain health (1)
  • Support heart health (2)
  • Eye protection (3)
  • Support fat loss (4)

How to get eggs into your diet: 

Make sure you eat the yolk, that’s where all the great nutrients are.  Check out this tasty recipe for Baked Eggs with Spinach, Bacon & Mushrooms from Paleo Running Momma.

 

2. Salmon & Sardines

Salmon

Salmon and sardines don’t need much of an intro.  These nutritional powerhouse fish are both low in mercury and great for brain and bone health. 

Key Nutrients: 

  • B Vitamins 
  • Vitamin D 
  • Omega 3’s 
  • Selenium
  • Calcium 
  • Micronutrients

How Salmon & Sardines boost longevity: 

  • Support brain health (1
  • Support bone health (2)
  • Protect against inflammation (3)
  • Protect against cardiovascular disease (4)

How to get Salmon & Sardines  into your diet: 

We love Wild Planet Sardines packed in extra virgin olive oil and lemon, great straight out of the can with a sprinkle of sea salt.  Here’s a delicious Grilled Teriyaki Salmon from Paleo Running Momma.

 

3. Coffee

Coffee

Coffee has deep historical roots as a nutritional elixir dating back to the 15th century.  Today it’s one of the worlds most widely consumed beverages and for good reason! Not only does it have energizing properties but it’s an antioxidant powerhouse.

Key Nutrients: 

  • Vitamin B2, B3, B5 
  • Manganese
  • Potassium
  • Antioxidants (hydrocinnamic acids & polyphenols)

How coffee boosts longevity: 

  • Supports brain function (1,2)
  • Protects against Alzheimers & dementia, Parkinson’s (3, 4, 5
  • Lower risk of type 2 diabetes (6
  • Protects against strokes (7)
  • Overall longevity (8)  

How to get coffee into your diet:

With a Starbucks on every corner, it’s not difficult to find a cup.  You can also check out our AWAKN Collagen Coffee made with organic, fair-trade coffee sourced from Mexico.  Here’s a refreshing frozen coffee recipe to help you cool off this summer vanilla coconut frozen coffee.

 

4. Chlorella

Chlorella

Chlorella is a nutrient-dense freshwater algae that comes in a powder or tablet form.  It’s definitely one of nature’s superfoods that's gaining in popularity. In fact, because of its amazing nutrient density, NASA has been experimenting with it as a nutritional supplement for space travel.  

Key Nutrients:

  • Vitamin B12
  • Vitamin C 
  • Iron 
  • Omega-3s 
  • Antioxidants 
  • Chlorophyll

How chlorella boosts longevity:

  • Detox: helps remove heavy metals and environmental pollutants (1
  • Enhances the Immune system (2, 3
  • Protects against aging and chronic disease through the reduction of advanced glycation end products (4, 5)
  • Improves insulin sensitivity (6, 7
  • Fights inflammation (8, 9)

How to get chlorella into your diet: 

If you’re using the powder form, it’s easy to toss into a smoothie. The tablets are great as a nutrient dense supplement to travel with.  We like Energybits brand Chlorella.

 

5. Avocado

Avocado 

Nature’s super fat fruit. Packed with healthy fats and minimal sugar (<1gram per the whole avocado).  This versatile fruit supports everything from heart health to eye health.

Key nutrients: 

  • Vitamins K 
  • Vitamin C 
  • Vitamin E 
  • Vitamin A 
  • B Vitamins
  • Folate 
  • Potassium (more than bananas!)
  • Monounsaturated (oleic acid) and polyunsaturated fats
  • Lutein and zeaxanthin

How avocados boost longevity: 

  • Fight against inflammation (1, 2)
  • Lower metabolic syndrome risk (3)
  • Protect your eyes (4)
  • Arthritis relief (5
  • Protect and rejuvenate your skin (6, 7)
  • Support cardiovascular health (8, 9, 10)

How to get avocado into your diet:

You don’t have to twist our arm to eat more guacamole but if you want to try a unique avocado recipe, check out this recipe for flourless avocado brownies from The Castaway Kitchen.

 

6. Sauerkraut

Sauerkraut

Fermented foods are a natural way to get probiotics that support your gut health. More and more research shows that a healthy gut is key to having a healthy body and mind.

Key nutrients: 

  • Vitamin C
  • Vitamin K2
  • Vitamin B6
  • Iron
  • Manganese
  • Folate
  • Copper
  • Potassium
  • Probiotics

How sauerkraut boosts longevity: 

  • Improved digestion and gut health (1, 2)
  • Enhances Immune System (3, 4
  • Supports Brain Health (5, 6)
  • Bone Health (7)

How to get sauerkraut into your diet:

Look for naturally fermented unpasteurized krauts in refrigerated sections of grocery stores.  Our favorite sauerkrauts and fermented veggies are the Smokey Kale and Korean Kimchi from Wildbrine, which you can find at most Whole Foods.

 

7. Cruciferous Vegetables

cruciferous vegetables

Need a little cellular cleansing? Broccoli, brussel sprouts, cabbage, and cauliflower to name a few, are some of the most nutrient dense longevity supporting vegetables. 

Key nutrients:  

  • Folate
  • Vitamins C 
  • Vitamin E
  • Vitamin K 
  • Phytonutrients 
  • Glucosinates

How cruciferous vegetables boost longevity:

  • Fight inflammation (1)
  • Protect against cancer (2, 3, 4)
  • Protect against heart disease (5
  • cell cleansing through apoptosis (6)
  • protect against DNA damage (7)

How to get cruciferous vegetables into your diet:

We love the versatility and taste of brussel sprouts, check out this delicious recipe for Crispy Bratwurst with Glazed Brussel Sprouts from The Castaway Kitchen.

 

8. Collagen Protein

Collagen Protein

Collagen protein doesn’t need much of an intro on our site, as it’s a key ingredient in our AWAKN Collagen Coffee Infused With MCTs. We believe Collagen is a “must have” supplement in a longevity focused diet. It can help make up for collagen deficits in our bodies, protecting us as we age. Luckily, glycine-rich collagen can be found in many convenient forms!

Key nutrients: 

Complex protein with important essential and non-essential amino acids including arginine, glutamine, glycine, and proline

How collagen protein boosts longevity: 

  • Improves skin health & elasticity (1, 2, 3)
  • Joint health (4)
  • Protects against bone loss (5)
  • Build and preserve muscle mass (6)
  • Improves digestive health (7
  • Improves heart strength (8
  • Promotes hair and nail growth (9, 10)
  • Cellulite reduction (11)

How to get collagen protein into your diet:

Some of our favorite ways to get collagen, Aside from our convenient AWAKN collagen coffee, are Great Lakes Collagen Powder and Epic Provisions Bone Broth.  As a powder, it can be easily added to coffee, tea, smoothies.  It’s also great for post-workout recovery, we like to put AWAKN in a shaker with cold water for recovery and energy after a workout. 

 

9. Coconut (meat & oil):

Coconut

Coconuts are one of the most nutritious fruit/nut/seed combos on the planet :).  Coconuts are pretty amazing when you think about it, full of healthy fats, fibrous meat, and hydrating water.  Their natural source of brain-boosting MCTs is why we included them in our AWAKN Collagen Coffee Infused with MCT oil.

Key nutrients: 

  • Vitamin C 
  • Vitamin B1, B2, B3
  • Manganese
  • Selenium
  • Copper
  • Phosphorous
  • Potassium
  • Iron
  • Zinc
  • Healthy fats (MCTs)

How coconuts boost longevity: 

  • Heart health (1, 2)
  • Digestive health (3, 4)
  • Brain health (5, 6, 7)
  • Supports a healthy immune system (8, 9)
  • Reduces inflammation (8)
  • Antiviral & antimicrobial (10, 11)
  • Increased fat burning (12, 13)
  • Reduces hunger (14)

How to get coconuts into your diet:

Have you tried Coconut Butter?  It’s a tasty way to incorporate coconut meat and fat into your diet. We love Binnie’s Brand Coconut Butter.  And of course, AWAKN has 7 grams of brain-boosting Coconut MCTs in each serving.

 

10. Cilantro

Cilantro

Did you know fresh green herbs are some of the most powerful superfoods?  And that cilantro you’re putting on your tacos packs an amazing, longevity-boosting punch. However, if you’re one of those folks that think cilantro tastes soapy then try incorporating parsley in your diet instead, which also has awesome nutritional benefits.

Key nutrients: 

  • Vitamin K 
  • Vitamin A 
  • Vitamin C
  • Vitamin E 
  • Phytonutrients 
  • Flavonoids 
  • Phenolic compounds (a strong antioxidant)

How cilantro boosts longevity: 

  • Heavy metal detoxifier (1)
  • Protects against oxidative stress (2)
  • Calming properties (3
  • Supports a healthy liver and balanced blood sugar (4
  • Heart health (5)
  • Protects against neurodegenerative diseases (6)
  • Improves skin health (7)

How to get cilantro into your diet:

Besides putting it on all your favorite Mexican foods, did you know it tastes great in smoothies? Check out our recipe for a Coconut Cilantro Lime Smoothie.

 

11. Blueberries 

Blueberries

Rich in nutrients and low in sugar, blueberries are an amazing longevity-boosting fruit.  Because of their concentrated antioxidants, they fight oxidative stress reducing the risk of many age-related diseases.

Key Nutrients: 

  • Vitamin C
  • Vitamin A 
  • Vitamin K  
  • Manganese 
  • Anthocyanin (antioxidant)

How blueberries boost longevity:

  • Protect against DNA and cellular damage from free radicals that lead to can lead to accelerated aging and cancer (1, 2, 3, 4)
  • Lower blood pressure (5)
  • Protect against heart disease (6,7
  • Prevent cognitive decline and improves memory (8, 9, 10
  • Promote muscle recovery (11, 12)

How to get blueberries into your diet:

Blueberries are extremely versatile they can be added to smoothies, salads or just eaten as a snack. Check out our recipe for Coconut Cinnamon “Grain-less” cereal with blueberries.

 

12. Organ Meats

Liver

Our ancestors intuitively knew that the most nutritional way to eat animals was from head to tail, organ meats and all. This way of eating has been lost in modern diets, where we generally opt for lean cuts of meat. By only eating lean muscle meat we miss some of the most valuable nutrients provided by animals. You can consider organ meat to be the superfood of meats. The most common and nutrient-dense organ meat is liver.

Key nutrients: 

  • B vitamins 
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Folate 
  • Iron 
  • Magnesium 
  • Selenium 
  • Zinc
  • Choline

How organ meats boost longevity: 

  • Improves brain health (1)
  • Protects against inflammation and oxidative stress (2)
  • Supports healthy immune function (3)
  • Supports muscle mass retention (4)
  • Improves skin health (5

How to get organ meats into your diet:  

Add some beef heart pieces into chili or try the beef braunschweiger from US Wellness Meats. Want a tasty dip for veggies? Check out this recipe for Easy AIP Liver Pate from The Castaway Kitchen.

 

13. Lion's Mane Mushrooms

Lion's Mane Mushrooms

This amazing and beautiful adaptogenic mushroom has been used in traditional Chinese medicine for centuries.  Known for supporting cognitive function and the nervous system. 

Nutrient support: 

  • Micronutrients 
  • Bioactive compounds hericenones &  erinacines 
  • Polysaccharides

How lion’s mane mushrooms boost longevity:

  • Stimulate nerve growth factor in the brain (new neurons) (1, 2
  • Protect against degenerative brain diseases (3, 4, 5)
  • Protects against inflammation and oxidative stress (6, 7)
  • Reduces anxiety (8, 9)
  • Improves memory (10
  • Supports nerve cell growth (11, 12, 13
  • Improves gut health (14, 15, 16)  
  • Protects against heart disease (17, 18)
  • Cancer-fighting (19, 20, 21)
  • Boosts the immune system (22, 23)

How to get lion’s mane mushrooms into your diet: 

Lion's mane can be found in a powder or capsule format. It has a neutral flavor and can be added to coffee, tea, and smoothies.  Try a dose with your coffee our AWAKN in the morning for a powerful brain boost. Check out Real Mushrooms, they have some of the highest quality standards on the market, quality is important!

 

14. Reishi Mushrooms 

Reishi Mushrooms

Want to improve your sleep?  This adaptogenic mushroom has also been used as a staple in traditional Chinese medicine for centuries.  Known for its calming and vitality boosting abilities.

Key nutrients:

  • Micronutrients 
  • Polysaccharides 
  • Triterpenes

How reishi mushrooms boost longevity: 

  • Boosts immune system (1
  • anti-cancer properties (2, 3
  • restore hormonal balance (4)
  • Anti-microbial (5)
  • improves sleep (6)

How to get reishi mushrooms into your diet: 

Reishi can be found in a powder or capsule format. It can be added to tea and smoothies.  Try taking it in the evening to help promote sleep. Check out Real Mushrooms, they have some of the highest quality standards on the market. Again, quality is important!

 

15. Shiitake Mushrooms

Shiitake Mushrooms

This common mushroom is not only delicious cooked, but it’s also been a staple in traditional Chinese medicine.  Known to protect against aging, especially the skin through its amino acid profile and essential enzymes and minerals.

Key nutrients:

  • Micronutrients 
  • Polysaccharides (Lentinan) 
  • Terpenoids
  • Selenium
  • Vitamin D

How shiitake mushrooms boost longevity: 

  • Improve heart health (1, 2
  • Immune boosting (3, 4, 5)
  • Fight cancer (6, 7)
  • Anti-inflammatory (8)
  • Anti-microbial (9, 10
  • Bone density support via Vitamin D (11
  • Improve skin health via selenium (12)

How to get shiitake mushrooms into your diet: 

Shiitake mushrooms are super versatile, great in soups and stir-frys.  Also, shiitake mushrooms are amazing as a side dish or snack, check out our recipe for roasted Shiitake mushrooms

 

We hope this list has given you a good guide to longevity-boosting foods and inspires you to try some new things!

 

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