10 foods contributing to longevity in elderly

Research has found that when older adults consume a greater variety of foods, it helps combat aging and slows physical decline. The study lists ten essential anti-aging foods for seniors. The more of these foods older adults eat, the stronger their bodies and sharper their minds can become, thereby contributing to longevity.

Longevity Experts Recommend 10 Anti-Aging Foods that Reduces Need for Long-Term Care by 46%

The Tokyo Metropolitan Institute for Geriatrics and Gerontology, an organization dedicated to maintaining the health of the elderly, delaying aging, and preventing age-related diseases, developed the "Dietary Variety Score (DVS)" chart. This tool helps older adults record their frequency of consuming various food types and assess their dietary balance. It lists the following 10 categories of food that help fight aging:

1. Meat
2. Fish
3. Eggs
4. Soybeans & Soy Products
5. Milk
6. Green & Yellow Vegetables
7. Seaweed
8. Potatoes & Tubers
9. Fruits
10. Oils & Fats

Scoring Method and Benefits of Dietary Diversity:

• Foods eaten daily score one point, for a total of ten points. The target is a score of seven or above.
• The greater the dietary variety for older adults, the more it helps maintain oral function, muscle mass, muscle strength, and cognitive function.

Dietary Diversity Can Delay Age-Related Decline and Maintain Independence

The institute has continuously researched the link between the DVS score and elderly health over the years. A study tracked 7,822 men and women aged 65 to 84 in Tokyo for 3.6 years. 

It aimed to understand the role of moderate/vigorous physical activity, dietary variety, and social interaction in preventing the need for long-term care. Participants were divided into three groups based on their DVS score (9 points or above, 4-8 points, 3 points or below). The study found the following benefits of a diverse diet for seniors:

1. Slows Decline in Daily Living Function

• Compared to the "9 points or above" group, the "4-8 points" group had an 18% higher rate of functional decline, and the "3 points or below" group had a significantly higher rate of 64%.
• The results indicate that a varied diet is crucial for slowing the pace of aging and helps maintain the daily functions necessary for independent living in older adults.

2. Delays the Need for Long-Term Care

• The results showed that seniors who engaged in at least 150 minutes of moderate/vigorous physical activity per week, had a DVS score higher than 3, and interacted with others (in-person or otherwise) at least once a week had a 46% lower need for long-term care over 3.6 years compared to those who did not practice any of these three healthy behaviors.
• Even practicing just two of these healthy behaviors helped reduce the need for long-term care by 35%.

3. Higher Nutrient Density Intake

• The findings showed that with total calorie intake remaining constant, a higher DVS score was associated with a significant increase in protein intake and a decrease in calories from grains. It was also linked to higher intake of vitamins (Vitamin K, Niacin, Pantothenic Acid), minerals (Potassium, Magnesium, etc.), and dietary fiber.
• This reflects that those with higher DVS scores consumed more side dishes rich in protein, vitamins, and minerals, while eating smaller quantities of staple carbohydrates like rice, noodles, and bread.