Lange leben: 8 einfache Wunder-Lebensmittel (Tipp der Ärztin)

You don't know how much certain foods can extend your life. I don't mean any vitamins. I mean real effects that have a positive effect on your cells, your microbiome, your metabolism. You've had a lot of these foods at home for a long time, but you may not even know what they really do in your body. I'm a doctor and I'm going to show you eight foods that I eat every day because I know that they are not only scientifically proven to be associated with a longer, healthier life, but certainly also due to experience. And that's exactly what my new book is about. Lange gut leben means. It was published in May. And I think it's definitely worth staying tuned until the end. Then you will find out that you are already doing a lot for your long life. And if you haven't eaten the things yet, then you know what to do now. When we talk about a long, healthy life, we often forget the most important lever at all, namely our daily diet. It's not just one superfood that changes everything. It's the sum of smart decisions. And some foods stand out in particular. Not only because they provide vitamins, but also because they prove to prevent inflammation, affect cell aging and the microbiome. And let's take a look at that now. It's about cabbage, for example, green cabbage, broccoli, rose cabbage, arugula, cauliflower. They belong to the so-called cross-blooming and contain glucosinolades, which are converted into sulforaphane in the body. And this substance is a real cell protector. It activates detoxifying enzymes, prevents inflammatory signaling pathways, protects your DNA from damage and can even slow the growth of tumor cells. And there are also folic acid, potassium, vitamin C and many fibers. For your microbiome, cabbage varieties are like fertilizers, like natural, healthy fertilizers. And they promote diversity and help to repel harmful germs. I eat a portion almost every day. Cooked, steamed, fermented, depending on how you like it best. Now we come to number two. These are the berries. They are small, but really powerful. Heidelberries, raspberries, raspberries, strawberries. They contain anthocyanins and quercetin and elastic acid. I know, these are very difficult terms, but it's good to have heard them. These are all secondary plant substances. And these substances not only have an antioxidant effect, they can also improve the communication between your nerve cells and reduce the risk of cardiovascular diseases. Berries are also specifically fed by bacteria, which are associated with longevity and mental health. And this with the lowest sugar content and maximum effect. I always say, berries are like a daily cure for your brain and your intestine. Now we come to number three. This is the oats. Oats are one of the most versatile and most effective foods when it comes to healthy aging or long life. They contain beta-glucans, which lower the cholesterol level, stabilize the blood sugar and activate your immune system. At the same time, they act like prebiotics. They feed exactly the intestinal bacteria that form short-chain fatty acids such as butyrate. And butyrate is a kind of natural inflammatory inhibitor in the intestine. Oats also contain zinc, magnesium, vitamin B1 and saturate in a gentle, but also in a long-lasting way. And of course, this is ideal for blood sugar, for your overall mood and also for your energy. Now we move on to the cereals. These include lentils, chickpeas, beans, soybeans, peanuts. They are the basic food of all long-living cultures. They provide plant-based protein, a lot of fiber and resistant starch, but also polyphenols. These are again the secondary plant substances. They stabilize blood sugar, support insulin sensitivity and promote a microbiome that reduces inflammation. The people in the blue zones, i.e. regions where many are over 100 years old, eat cabbage almost every day. And so do I. Whether as a lentil stew, hummus, as a chickpea salad, they are easy to prepare. Incidentally, they are cheap to buy and extremely nutritious at the same time. Now we move on to the seeds. They are often forgotten. These include flax seeds, chia seeds, hemp seeds, pumpkin seeds. They are small, but they provide extremely concentrated nutrients. Plant-based omega-3, lignans, high-quality fiber and secondary plant substances. Flax seeds, for example, regulate hormones and lower blood pressure, help against inflammation and are a favorite of your good intestinal bacteria. Hemp seeds, for example, provide very valuable proteins. Chia seeds, for example, regulate your digestion. Pumpkin seeds are rich in zinc and tryptophan, good for your immune system and your sleep. I like to spread them over everything, over salad, over porridge, over soups. And that's best, of course, every day. Yes, and now we move on to number 6. These are onions and garlic. These two are real classics, but you still shouldn't underestimate them. Onions and garlic contain chemical compounds such as allicin, which purposefully suppress pathogenic bacteria without harming the healthy microbiome. They also have the effect of inhibiting inflammation, immunomodulating, protecting the vessel and can even slightly dilute blood. In studies, they were associated with a lower risk of heart attack, stroke and even certain cancer types. For me, they belong in every kitchen, raw, cooked or fermented. Yes, what other wonderful foods are there for a long, healthy life? These are nuts, walnuts, almonds, hazelnuts, peanuts. They provide healthy fats, plant-based protein, vitamin E, magnesium, polyphenol. Walnuts, for example, contain additional melatonin, which not only improves sleep, but also has an antioxidant effect. It shows that people who eat nuts regularly have a lower risk of cardiovascular disease, dementia and type 2 diabetes. And nuts promote growth, as with all other foods, of the beneficial, good gut bacteria, such as Ackermansia, so that you've heard of it before, which are closely linked to a healthy metabolism and a healthy longevity. Yes, and now we're already at number 8. It's about green leafy vegetables. It includes spinach, arugula, mango, rock salad. They provide folate, folic acid, vitamin K1, magnesium, nitrate and chlorophyll. This combination protects the blood vessels, lowers blood pressure, supports your liver and helps to remove free radicals. Especially nitrate from natural sources, such as arugula, has been linked to a better vessel elasticity and blood circulation in studies. And like all plants on this list, leafy vegetables provide fiber, which reinforces your microbiome and protects your intestinal mucosa and thus your immune system. I eat at least three or four handfuls a day, sometimes in a smoothie, sometimes as a salad, sometimes briefly steamed. So, my conclusion. You don't need exotic superfoods from far away countries. You need the knowledge and the right foods that grow here with us. I'll say it again. Leafy vegetables, berries, oats, fruits and vegetables, seeds, onions, nuts and leafy greens. That's the key. That's exactly what my book Long Life says. And much more, of course. What you can do to enjoy your life in good health for a long time. One of the many highlights of the book is that you get an exact guide on how you can implement your wishes in relation to a long and healthy life and not just give up after a few days, as is so often the case. I sincerely wish that you eat a piece of the things I just described every day at least on your plate for your health today and of course for your long, healthy life for tomorrow, but maybe also in many, many, many years to come. Share this video with the people who absolutely need to know which are the best foods for a long, good life.