Food that contributes to healthy ageing

As a sports doctor specialising in lifestyle, Hans van Kuijk knows exactly how important healthy nutrition is. It not only makes you feel good, it also keeps you healthy.  

Have you ever heard of Blue Zones? They are small parts of our world in which the residents live to a remarkable age, stay healthy longer and suffer less from chronic diseases. Research shows that living environment and lifestyle are among the important factors required for healthy ageing. Healthy, nutritious food also plays a significant role. 

The Blue Zones, which include Sardinia (Italy) and Icaria (Greece), share one common characteristic when it comes to diet: they are independent of the food industry. The residents are completely self-sufficient, all year round. Their farms are their personal supermarkets, supplying only natural products with no artificial additives. 

These products come from nature, or from their own soil or animals. No added sugars, no industrial processing. In other words, food the way it used to be before it became freely available and we all started taking it for granted.  

Based on the knowledge gathered from the Blue Zones and various studies, you can make a list of foods that contribute to healthy ageing:

1. Real food 

Eat as much fresh and freshly prepared food as possible, made from real ingredients originating from healthy soil or healthy animals. If you want to extend the shelf-life, choose artisanal methods such as fermenting, pickling, brining, drying or smoking instead of using artificial additives. 

1. Whole food 

It’s good to make your digestive system work to get the nutrients you need. Therefore, instead of blending or juicing vegetables or fruit, eat them in their original form whenever possible. You should chew your fruits and vegetables instead of drinking them. 

1.   Vegetables, fish, eggs and much more 

Make sure you eat enough vegetables, meat (including offal), fish, eggs, beans, nuts, dairy and grains. These contain vitamins, minerals and antioxidants, which are also known as micronutrients. You also obtain macronutrients from these foods, such as carbohydrates, proteins and natural fats. These are the building blocks and nutrients required for your body to function at the cellular level. 

Try to avoid industrially processed foods. Choose sugar-free products that are low in starch and rich in natural proteins, healthy fats, fibre and other nutrients.

If you’re unsure whether a particular product contributes to healthy ageing, think about that ‘old-fashioned little farm’. If the product could have come from there, then it will almost always meet all of the above characteristics.

Author: Hans van Kuijk, sports doctor at TopSupport/St. Anna Ziekenhuis, specialising in lifestyle
Editing: Guus Peters