When it comes to longevity, what we eat every day plays a major role. Diet is has the potential to promote healthy aging and extend our “healthspan,” or the number of years spent living in good health.
But the average healthspan in the United States is shrinking. More than three quarters of Americans have at least one chronic disease, such as heart disease, cancer or diabetes — a significant increase from the decade prior.
There’s growing evidence that eating more nutritious, plant-based foods and limiting less healthy, processed foods can help prevent of chronic diseases and promote healthy aging, Emily Johnston, Ph.D., a research professor at NYU Langone specializing in longevity and nutrition, tells TODAY.com.
Fresh fruits and vegetables are a “non-negotiable” to live a longer, healthier life, she says.
Johnston previously shared the top fruits to support longevity, but one in particular reigns supreme for its beneficial nutrients.
Longevity Tip of The Day: Eat Berries Regularly to Promote Healthy Aging
Berries are the best fruit to eat for healthy aging, according to Johnston. “I always prioritize berries, every single day,” she says.
Blueberries, raspberries, strawberries and blackberries are all excellent choices.
Blueberries often top the list of healthiest berries due to their high antioxidant content, but you can’t go wrong with any berry, says Johnston.
The more berries, the better.
Why It Matters
These small but mighty superfoods are packed with beneficial nutrients, including fiber, vitamins, minerals and antioxidants.
The gut-healthy fiber in berries is a star nutrient for healthy aging. Fiber can aid with digestion, stabilize blood sugar, lower cholesterol, and reduce the risk of heart disease and colon cancer, which is on the rise.
Berries are especially rich in phytochemicals, like flavonoids, which have potent anti-inflammatory effects in the body and help protect heart and brain health. There’s evidence that eating berries regularly in mid-life can improve cognitive function and lower dementia risk.
Most berries contain immune-boosting vitamin C and vitamin K, which supports healthy blood clotting, along with essential minerals like potassium and magnesium.
Berries also provide sweetness thanks to their natural sugars, making them an excellent alternative to added sugar, which most Americans eat too much of, per the American Heart Association.
How to Get Started
Berries are versatile, delicious and easy to sprinkle into your diet. Johnston recommends eating a variety of berries (and all fruits) daily to get a range of beneficial nutrients.
Aim to eat at least five servings a day of fruit and vegetables, along with lean proteins, healthy fats and whole grains.
Enjoy berries for breakfast on top of yogurt or oatmeal, blended into smoothies, sprinkled onto salads, as a snack, or as a naturally sweet dessert.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com