The Type Of Smoothie You Should Drink More Often To Boost Longevity

If you want to live forever — or at least until you're 100 — then you'd better start acting like it. That means engaging in the types of exercise that slow aging and eating foods that promote longevity. While there are many foods that are healthy enough to help you live a long and healthy life, among those, it's berries that stand out because of their powerful antioxidant properties — something that's paramount if you want to live as long as humanly possible.

"As we age, free radicals in the body can cause oxidative stress which age our body and immune system in many ways," registered dietitian Jana Greene Hand, MS, RD, of Helping Hand Nutrition exclusively told Health Digest. "Antioxidants, found in rich supply in berries, neutralize these free radicals and slow down the aging process." As Greene explained, berries are rich in nutrients like vitamin C, flavonoids, and anthocyanins, all of which help reduce the risks of cardiovascular issues, Alzheimer's disease, some cancers, and other age-related diseases and ailments. "Blueberries in particular have antioxidants that can delay brain aging and protect brain cells function and can improve communication between brain cells," said Greene.

Although there are many ways to incorporate berries into your diet, the easiest way to do so is by making a smoothie every morning. All you need is to toss all your ingredients in a blender and push a button.

While blueberries definitely excel when it comes to brain health — something to keep in mind if memory loss runs in your family — berries in general are also fantastic for helping to reduce cardiovascular risks. But according to Greene, that's only a fraction of what regular berry consumption can do for the body. "Berries can lower both LDL cholesterol and high blood pressure," said Greene. "These polyphenols found in berries also help improve inflammation and joint function [which] can help slow down arthritis and other joint problems associated with aging." In other words, even if you don't desire to live longer, berries will still positively impact your overall health as you grow older.

Berries are also super delicious, and, despite their sweetness, are actually low in sugar, meaning those with diabetes can enjoy them without worrying that they'll cause their blood sugar levels to shoot through the roof. In fact, berries, of all kinds, just might be the perfect food, so much so that you'd be hard-pressed to find someone who doesn't like at least one or two kinds of berries. It's the tasty factor combined with the health benefits that make berry smoothies an important part of your daily diet.

Although there's more than one way to make a berry smoothie, as long as you stick to the essential ingredients, then you're on the healthy path. "The best berry smoothie recipes always include a form of protein, such as low-fat or non-fat Greek yogurt or a protein powder," said Greene, adding that one of her favorite smoothies is called a triple berry protein smoothie because it contains one cup of three types of mixed berries: blueberries, strawberries, and raspberries. 

As Greene explained, in addition to making protein a part of your smoothie, you also want to make sure you add fiber — something that becomes even more important with age. Greene suggested chia or ground flaxseed as great fiber sources for a smoothie. And, if you have a bit of a sweet tooth, one teaspoon of honey or maple syrup will add just the right amount of sweetness. Combine all these ingredients with ice and a beverage like milk, almond milk, soy, or your favorite juice, depending on what type of taste you're going for, et voilà! You've become a berry smoothie master in a matter of minutes and your body will be so much happier for it.