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The latest science suggests that living significantly longer might be simpler than we think. The large-scale study found that shifting from a poor diet to one rich in “longevity-associated

foods” could add up to 10.8 years to your life. However, today's consumers are increasingly turning to over-supplementation in their quest for longevity, and overlooking the power of

everyday whole foods. Protein Works has found that searches for “supplements for longevity” have surged by 132% over the past year, while “foods for longevity” are only up by 43%. The

brand’s own study also revealed that some individuals are taking as many as 18 supplements a day in pursuit of better health. While supplements can be extremely beneficial by addressing

certain deficiencies and providing convenience, they’re a valuable addition but not a direct substitute for a well-balanced diet. Using insights from the latest longevity research, Kyle

Crowley, chief product officer at Protein Works, has explained five expert-approved foods with clear, science-backed benefits for living longer. FIVE FOODS TO HELP YOU LIVE LONGER OATS

(WHOLE GRAINS) MECHANISM: Cardiovascular protection, cholesterol reduction, blood sugar regulation Kyle explains: “Oats are high in soluble fibre, particularly beta-glucans, which have been

shown to reduce LDL cholesterol and stabilise blood glucose levels, which are two major factors in heart disease and type 2 diabetes. “These conditions are leading causes of death globally.

A diet rich in whole grains like oats helps reduce systemic inflammation, a root cause of many age-related diseases.” LONGEVITY LINK: The study found that people consuming high amounts of

whole grains had substantially lower mortality, especially from heart disease, which is the number one global killer. EAT IT: As warm porridge, in overnight oats, or baked into low-sugar

granola bars. WALNUTS (NUTS) MECHANISM: Brain protection, heart health, anti-inflammatory action Kyle said: “Walnuts are one of the few nuts that provide a significant amount of ALA, a

plant-based omega-3 fatty acid. Omega-3s help reduce inflammation and protect against cognitive decline, which is crucial as we age. “They’re also rich in antioxidants and polyphenols that

support healthy blood vessels and mitochondrial function, both critical for ageing cells.” LONGEVITY LINK: Nuts showed one of the strongest inverse correlations with early mortality in the

study, especially in relation to cardiovascular and neurological diseases. While this suggests a potential protective association, it's important to note that other lifestyle or dietary

factors may also play a role. EAT IT: Five to seven walnuts a day as a snack, or sprinkled on salads and yoghurt. BROCCOLI (VEGETABLES) MECHANISM: Cellular detox, immune support Kyle said:

“Broccoli is part of the cruciferous family and rich in sulforaphane, a phytochemical that helps the body activate detoxification enzymes and may switch on genes related to longevity and

disease resistance. “Thanks to the powerful antioxidant sulforaphane and rich supply of vitamin C, broccoli aids the immune system in combating infections. Its high fibre content also

promotes a healthy gut microbiome to maintain balance and effectiveness in the immune function. The vegetable also aids the body in removing toxins and pollutants by stimulating the activity

of detoxification enzymes." LONGEVITY LINK: Diets rich in vegetables were closely tied to lower overall mortality and reduced rates of cancer, cardiovascular disease, and cognitive

decline. EAT IT: Lightly steamed or roasted to preserve sulforaphane, topped with olive oil and lemon. BLUEBERRIES (FRUITS) MECHANISM: Antioxidant defence, blood pressure regulation, brain

ageing slowdown Kyle said: “Blueberries are rich in anthocyanins, which give them their deep colour and act as powerful antioxidants. These compounds have been shown to protect against

oxidative stress, which accelerates ageing and chronic disease. “Blueberries improve endothelial function, which means better blood flow and lower blood pressure. They also reduce risk of

dementia by preserving brain cells and communication pathways.” LONGEVITY LINK: Regular fruit consumption, especially berries and apples, was associated with major life expectancy gains and

reduced risk of neurodegenerative diseases. EAT IT: ½ cup daily, fresh or frozen, blended into smoothies or paired with Greek yoghurt. SALMON (FATTY FISH) MECHANISM: Heart health,

inflammation control, muscle maintenance Kyle said: “Salmon is an excellent source of long-chain omega-3s, specifically EPA and DHA, which have been shown to lower triglycerides, reduce

plaque build-up in arteries, and decrease systemic inflammation. “Omega-3s also play a key role in preserving muscle mass and cognitive health, both of which naturally decline with age and

are crucial for maintaining independence in later life.” LONGEVITY LINK: Fish intake was linked with significantly lower risk of death from heart disease, stroke, and Alzheimer’s, especially

when replacing red or processed meat. EAT IT: Two servings per week, baked or grilled. Try canned salmon for convenience. SMART SUPPLEMENTATION FOR LONGEVITY Kyle said: “While whole foods

are the foundation of a long, healthy life, supplements can play a supporting role, especially when certain foods aren’t practical or preferred. Think of supplements as a top-up, not a

shortcut. You can’t out-supplement a poor diet or lifestyle, but a targeted, well-chosen supplement can help fill occasional gaps. "For those focused on longevity, here are some widely

available supplements worth considering: * OMEGA-3 FATTY ACIDS (EPA & DHA): Supports heart, brain, and joint health, especially if you don't eat fatty fish like salmon. * VITAMIN D:

Promotes a healthy immune system, strengthens bones, and helps regulate mood. * MAGNESIUM: Involved in hundreds of bodily processes, including muscle, nerve, and cardiovascular function. *

MULTIVITAMIN (BASIC, HIGH-QUALITY): A safety net for days when your diet isn’t quite on point. "Remember, food first, supplements second. If you’re already including blueberries,

walnuts, oats, broccoli and salmon in your routine, you're off to a strong start. Supplements can help support that, not substitute for it.”