Some of the so-called secrets to live longer You already know: eat a balanced diet of mostly whole foods, avoid smoking and limit alcohol, exercise regularly, and minimize stress by learning healthy coping skills. But did you know that there are also certain habits that can promote longevity specifically related to those daily smoothies you’re whipping up in your blender?
It’s true: Experts say you should be careful about what foods you include because some have special benefits when it comes to preventing chronic diseases and other health problems that shorten your life. Smoothies included.
“smoothies they’re a great tool for promoting health and longevity because they’re a tasty, quick and efficient way to harness the powers of food by blending multiple delicious superfoods into one glass as a small meal or snack,” says Jenna Volpe, RDN, LD. “It’s important to make sure a shake still meets the macronutrient requirements by adding not only fruits and vegetables but also a protein and a healthy fat for satiety.”
The next time you whip up a smoothie, whether it’s for breakfast, snack, or pre- or post-workout fuel, consider adopting at least a couple of the following habits to help you live longer. Then for more tips on how to drink healthy, here you go. The #1 best juice to drink every day, says science.
Pascalyn Annoh, RD at Fed & Flourishing, strongly recommends incorporating vegetable proteins I like pumpkin seeds, almond butter, silken tofu and chickpeas in your smoothies, not only to make them more filling, but also to increase your chances of living a longer life.
A 2020 study published in the BMJ found that plant protein intake was significantly associated with a lower risk of all-cause mortality and mortality from cardiovascular disease. Specifically, just a 3% daily increase in energy from plant proteins was linked to a 5% lower risk of death from all causes.
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Katie Tomaschko, MS, RDN, Contributor at Sporty Smilessays smoothies should always include some form of antioxidant-packed fruit for maximum life-extending benefits.
“antioxidants combat cancer-causing free radicals in the body,” he explains. “Cancer is one of the leading causes of death in this country, so antioxidants should be a priority for everyone.”
While most fruits contain some type of antioxidant, Volpe notes that berries have one of the highest concentrations.
“Berries are rich in a type of antioxidant called anthocyanins.Volpe says.Studies have shown that these antioxidants can block DNA damage, thus slowing down cellular aging, when consumed regularly.”
Even though Hemp seeds they may be small, they are packed with big health benefits; in fact, Anna Rios, RD at Alliance Medical Center and founder of Healthy Simple Yumsays they are one of the most nutritious smoothie ingredients you can use.
“Hemp seeds are rich in alpha-linolenic acid, which is a healthy fat that helps fight heart disease.“, he explains. “They also contain nitric oxide, which is a gas molecule that dilates blood vessels, lowering blood pressure and reducing the risks of heart attacks.”
Not only that, but Rios also points out that they are packed with antioxidants that can help fight inflammation—which contributes to many major chronic diseases.
If you are not a fan of hemp seeds, Juana Bordeaux, DR, recommends flax seeds as an alternative, as they are very rich in fiber, omega-3 fatty acids and lignans—a plant compound with antioxidant properties.
“Studies Flaxseeds have been shown to be beneficial for heart and intestinal health, can lower cholesterol and blood sugar levels, and have cancer-fighting properties,” adds Bordeaux.
Cocoa, from which chocolate is made, doesn’t add a depth of flavor to your shakes; according to Volpe, it also provides a wealth of nutrients.
“Cocoa is rich in a class of antioxidants called polyphenols that help reduce oxidative stress, the cell damage that contributes to aging,” she says. “It’s also loaded with minerals including, but not limited to, plant-based iron, magnesium for bone health and stress reduction, and potassium for the regulation of blood pressure.
Remember: a little goes a long way with this chocolatey goodness. All you need is a tablespoon of unsweetened cocoa for health benefits and richer flavor.
According to Tomaschko, one of the best ingredients you can add to your smoothie for a longer life is dark green leafy vegetables.
In case you need any proof: Justine Chan, RD of Your diabetes dietitianpoints out that research on blue zones—areas in the world where people most commonly live to 100 years—shows that their diets are filled with 95% plant-based foods like spinach and kale.
“From plant-based iron for blood building to vitamin K for healthy blood and bones, [and] the antioxidant chlorophyll For activities that promote longevity in the body, like protecting our cells from environmental damage, adding a handful of greens is well worth the return on investment in my opinion,” says Volpe.
You don’t even have to use fresh vegetables either. Volpe suggests keeping frozen spinach or kale on hand for a quick and convenient dose of nutrients.
A 2019 meta-analysis on Lancet found that people with the highest dietary fiber intake had a 15% to 30% lower incidence of all-cause and cardiovascular-related mortalitycoronary heart disease, stroke, type 2 diabetes and colorectal cancer compared to people who ate less fiber.
Smoothies tend to have less fiber than whole foods, says Chan. However, there are ingredients you can add to boost fiber contentsuch as oatmeal, ground flaxseed, and avocado. Chan suggests adding chia seeds to your smoothie, as two tablespoons of this superfood contain a whopping 8 grams of fiber.
