A doctor has outlined seven dietary tweaks that “have the potential to increase longevity”.
Experts often talk about superfoods that can add some years onto your lifespan, but Dr Eric Berg highlighted longevity-promoting molecules instead.
Speaking on his YouTube channel, he explained that the majority of illnesses and chronic diseases that can threaten a long life relate to the mitochondria.
“Anything that can help support, or maintain, or improve the mitochondria can potentially help you live longer,” the doctor said.
1. PQQ
At the very top of the doctor’s list is a “powerful” molecule, known as PQQ. PQQ is able to increase the number of mitochondria, as well as benefit your brain and your cognitive function.
“If you’re missing this molecule in your food, you have a lot of problems,” Dr Berg said.
Fortunately, you can top up your levels of the potent molecule with cacao. The doctor said: “Out of all the foods that have the most PQQ, it’s the cacao – precursor to cocoa or chocolate.
“The negative part of chocolate usually comes in sugar. But if you were to get, let’s say the 85 percent or maybe even 90 percent [chocolate], you’d get just a very tiny bit of sugar.”
Cacao is also high in oxalates, which can spell bad news for people prone to kidney stones, so the doctor recommended only having small portions after meals with a source of calcium that will help to reduce the oxalates from being absorbed.
2. Polyphenols
Polyphenols are another thing that can increase your number of mitochondria. Dr Berg also explained that polyphenols boost SOD, which is something that helps to reduce oxidation, and they have the potential to decrease inflammation.
According to the medical expert, good sources of polyphenols include cocoa, berries, grass-fed meat, and cheese from grass-fed animals.
3. Coenzyme Q10
Coenzyme Q10 is also involved in mitochondrial processes and has the ability to increase the antioxidant capacity in your body.
To boost your intake of coenzyme Q10, Dr Berg recommended eating liver, red meat, and fatty fish like salmon.
4. L-carnitine
When you exercise, L-carnitine helps preserve muscle protein and helps you recover. Dr Berg explained that it basically burns fat.
He shared that the best source of l-carnitine is red meat.
5. Carnosine
Carnosine “greatly restores” mitochondrial damage, delays ageing and helps decrease inflammation in your body. The doctor added that it can even prevent glycation, which occurs in diabetics and when you’re eating sugar.
Similarly to l-carnitine, Dr Berg recommended eating red meat for boosting your levels of carnosine.
6. Phycocyanin
Phycocyanin is not an animal product, but it’s an algae found in spirulina.
Dr Berg said: “That molecule not only improves oxidative stress, but also it can increase the number of mitochondria. It helps protect the DNA. It helps repair DNA.”
7. EPA and DHA
These fatty acids can directly improve mitochondrial function. The doctor explained they decrease oxidative stress, improve insulin sensitivity, and reduce inflammation.
He added: “You can find these omega-3s in salmon, [and] sardines. You’re going to find probably the most in cod liver and cod liver oil.”