Dietitians recommend six smoothie habits to help you live longer.

You're probably already aware of some of the so-called keys to living longer, such as eating a well-balanced diet rich in whole foods, avoiding smoking and limiting alcohol, getting regular exercise, and managing stress through healthy coping techniques. But did you know that there are several practises that can help you live longer, especially when it comes to those everyday smoothies you make in your blender?

It's true: specialists say you should be careful about what foods you eat because some have unique properties for preventing chronic diseases and other health problems that limit your life span. Smoothies are included in the package.

"Smoothies are an excellent tool for boosting health and longevity since they are a delicious, quick, and efficient method to harness the powers of food by mixing numerous delectable superfoods into one glass as a little meal or snack," explains Jenna Volpe, RDN, LD. "It's critical to ensure that a smoothie still meets macronutrient requirements by include not only fruits and vegetables, but also a protein source and a healthy fat source for satisfaction."

Consider adopting at least a couple of the following habits the next time you make a smoothie, whether it's for breakfast, an afternoon snack, or pre- or post-workout nourishment. Then check out The #1 Best Juice to Drink Every Day, According to Science for additional healthy drinking advice.

1.Prioritize plant-based protein.

Plant proteins, such as pumpkin seeds, almond butter, silken tofu, and chickpeas, are strongly recommended by Pascalyn Annoh, RD of Fed & Flourishing, not only to make smoothies more substantial but also to boost your chances of living a longer life.
Plant protein consumption was found to be significantly related with a lower risk of all-cause mortality and cardiovascular disease mortality in a research published in the BMJ in 2020.
In particular, a 3% daily increase in energy from plant proteins was connected to a 5% decreased risk of death from all causes.

2.Bring on the berries.

Smoothies should always include some form of antioxidant-rich fruit, according to Katie Tomaschko, MS, RDN, a contributor at Sporting Smiles, for optimal life-lengthening benefits.

"Antioxidants protect the body from cancer-causing free radicals," she explains. "Antioxidants should be a major concern for everyone because cancer is one of the main causes of mortality in this country."

While most fruits include antioxidants in some way, berries have one of the highest quantities, according to Volpe.

"Anthocyanins are a sort of antioxidant found in berries," adds Volpe. "Research has shown that when these antioxidants are ingested on a regular basis, they help prevent DNA damage and hence postpone cellular ageing."

3.Toss in some hemp seeds.

Hemp seeds, despite their small size, provide a lot of health benefits. In fact, Anna Rios, RD at Alliance Medical Center and founder of Healthy Simple Yum, claims hemp seeds are one of the most nutritious smoothie ingredients you can utilise.

"Alpha-linolenic acid, found in hemp seeds, is a good lipid that aids in the prevention of heart disease," she explains. "They also contain nitric oxide, a gas molecule that dilates blood arteries, lowering blood pressure and lowering heart attack chances."

Not only that, but Rios also points out that they're high in antioxidants, which can help fight inflammation, which is linked to a variety of chronic diseases.

If hemp seeds aren't your thing, Johna Burdeos, RD, suggests flaxseeds, which are high in fibre, omega-3 fatty acids, and lignan, a plant molecule with antioxidant characteristics.

"Studies have shown that flax seeds are good for heart and digestive health, can lower cholesterol and blood sugar levels, and can help fight cancer," Burdeos adds.

4.a pinch of cacao powder

Chocolate is created from cacao, which not only adds depth of taste to smoothies but also supplies a host of nutrients, according to Volpe.

"Cacao is high in polyphenols, a type of antioxidant that helps prevent oxidative stress, which contributes to ageing," she says. "It's also high in nutrients including plant-based iron, magnesium for bone health and stress reduction, and potassium for blood pressure regulation," says the author.

Remember, with this chocolatey delight, a little goes a long way. To gain the health benefits and a fuller flavour, all you need is a spoonful of unsweetened cacao.

5.Don't forget to include fibre in your diet.

People who ate the most fibre had a 15% to 30% lower risk of all-cause and cardiovascular-related mortality, coronary heart disease, stroke, type 2 diabetes, and colon cancer than people who ate the least fibre, according to a 2019 meta-analysis published in Lancet.

According to Chan, smoothies have less fibre than entire foods. Oats, ground flaxseed, and avocado, for example, can be used to increase fibre content. Chan recommends incorporating chia seeds into your smoothie because two tablespoons of this superfood contain an impressive 8 grammes of fibre.

6.Include a green element.

Dark leafy greens, according to Tomaschko, are one of the greatest elements to include in your smoothie for a longer life.

Just in case you needed it, here's some proof: According to Justine Chan, RD of Your Diabetes Dietitian, research on the Blue Zones—areas throughout the world where individuals are more likely to live to be 100 years old—shows that their diets are 95 percent plant-based foods like spinach and kale.

"From plant-based iron for blood construction to vitamin K for blood and bone health, [and] the antioxidant chlorophyll for longevity-promoting functions in the body, such as shielding our cells from environmental damage," Volpe explains.

It's also not necessary to use fresh greens. For a quick, handy dose of nutrients, Volpe recommends keeping frozen spinach or kale on available.