Legumes
Most important dietary predictor of survival in older people; low methionine content is a longevity advantage; cornerstone of blue zones diets
Also known as: Beans, Split Peas, Chickpeas, Lentils
Active Compounds
Bioactive compounds found in Legumes, based on research from longevity science.
- Dietary fiber
Source: How Not to Age
- Spermidine
Spermidine can be found in legumes.
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions and aging processes that Legumes may influence, based on the source research.
Reduces Risk Of
- Heart disease
Daily bean eaters in Costa Rica had 38% lower risk of heart attack; RCTs show cholesterol, blood pressure, and inflammation lowered in 4-8 weeks
Source: How Not to Age
- All-Cause Mortality
Legumes are the most important dietary predictor of survival in older people of different ethnicities
Source: How Not to Age
- Benign Prostatic Hyperplasia
Legumes—beans, chickpeas, split peas, and lentils—have been associated with lower risk of BPH
Source: How Not to Die
Improves
- Peripheral Artery DiseaseHalf serving progressing to one full serving daily for 8 weeks
Four participants' ankle-brachial index jumped into normal range
Source: How Not to Age
Biological Mechanisms
How Legumes works at a cellular level.
- PromotesReduces Methionine Intake
Low methionine content once considered a disadvantage is now considered a strong longevity advantage
Dosage Recommendations
Specific amounts mentioned in the research literature.
- Half serving progressing to one full serving daily for 8 weeksfor Peripheral Artery Disease
Four participants' ankle-brachial index jumped into normal range
Source: How Not to Age
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- How Not to Die