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Adequate Amounts of Protein
In addition to eating more fiber-rich foods every day, you’ll also want to weave in adequate amounts of protein too.
Similar to antioxidants and fiber, proteins protect us by providing immune support so we’re able to fight off foreign invaders that want to make us sick.
But protein goes even further that that because it can also:
- Provides tissue support so we can stand and move
- Maintains proper fluid balances
- Transports essential nutrients
- Builds muscles and bones
- Balances our pH levels
Harvard School of Public Health (HSPH) tells us that:
“High-protein food choices do play a role in health – and that eating healthy protein sources like fish, chicken, beans or nuts in place of red meat can lower the risk of several diseases and premature death”.
These diseases include cardiovascular disease, diabetes, certain cancers, and osteoporosis.
However, according to HSPH, there’s growing research to support that it’s more about quality versus quantity when it comes to protein.
Consuming high amounts of red meat – I’m looking at you Atkins and Paleo followers – is not the route to take.
According to an article in LiveScience, one study “found that middle-age people who ate foods rich in animal proteins – including meat, milk and cheese – were 75% more likely to die of any cause than those who ate a low-protein diet within the study period”.
That’s why I recommend not only eating adequate amounts of protein (i.e. not going overboard or under here), but choosing the right kinds of proteins to help you live longer.
For an average (sedentary) man, 56 grams of protein is more than enough, while a female should aim for around 46 grams each day. Of course, these numbers will vary if you’re more active.
As for the types of protein to eat, try to replace the standard red meat in your diet with the following lifespan-lengthening options:
- Chicken
- Tuna
- Halibut
- Sardines
- Salmon
- Nuts
- Quinoa
- Beans
- Edamame
- Lentils
- Eggs
- Whey protein
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