In the fast-paced rhythm of modern life, everyone wishes to stay healthy and youthful for as long as possible. A well-balanced diet not only provides essential nutrients but also boosts immunity, prevents disease, and helps extend life expectancy.

Here are 8 top longevity foods — many of which might already be part of your daily meals.

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8. Purple Yam – The “Guardian” of Gut Health

Rich in starch, fiber, vitamins, and minerals, purple yam is especially beneficial for digestion. It strengthens the spleen and stomach, enhances immunity, regulates blood sugar, and slows aging. The mucilage in yam also promotes bowel movements and prevents constipation.

Recommended dish: Pork rib soup with purple yam and corn
Ingredients: 500g purple yam, 200g corn, 300g pork ribs, 3 slices of ginger, cooking wine, salt.
How to make: Blanch pork ribs, then simmer with ginger for 1 hour. Add purple yam and corn, simmer for another 30 minutes, season with salt.

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7. Broccoli – The “Shield” Against Cancer

Broccoli contains sulforaphane and vitamin C, both known for boosting immunity and inhibiting cancer cell growth. Its high fiber content also supports gut health.

Recommended dish: Stir-fried shrimp with broccoli, wood ear mushrooms, and bell pepper
Ingredients: 1 broccoli, 10 wood ear mushrooms, 150g shrimp, 1 green bell pepper.
How to make: Blanch broccoli, soak and slice mushrooms. Stir-fry shrimp until cooked, then add garlic, mushrooms, broccoli, and bell pepper. Season with salt.

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6. Oats – The “Blood Vessel Filter”

Oats are rich in beta-glucan, which helps lower cholesterol, stabilize blood sugar, and support heart health — ideal for those with high blood lipids or glucose levels.

Recommended dish: Pumpkin oat milk
Ingredients: 50g oats, 200g pumpkin, 300ml milk, goji berries.
How to make: Steam and mash pumpkin. Cook oats until soft, then mix with pumpkin and milk. Simmer until thickened, garnish with goji berries.

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5. Shrimp – The Ocean’s “Treasure Chest”

Packed with high-quality protein, astaxanthin, and zinc, shrimp help fight oxidation and support male reproductive health. Steaming preserves the most nutrients.

Recommended dish: Steamed shrimp with ginger and scallions
Ingredients: 500g fresh shrimp, sliced ginger, chopped scallions.
How to make: Remove shrimp heads and veins, arrange on a plate, top with ginger and scallions, and steam for 5 minutes after the water boils.

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4. Eggs – A Complete Source of Nutrition

Eggs contain eight essential amino acids. The lecithin in yolks supports brain function. They’re one of the most affordable and versatile superfoods.

Recommended dish: Scrambled eggs with tomatoes
Ingredients: 3 eggs, 2 tomatoes, salt.
How to make: Beat eggs with a splash of water. Stir-fry tomatoes until soft, then add eggs and cook until just set. Season with salt.

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3. Sweet Potato – The “Protector” of the Digestive System

With triple the fiber of rice, sweet potatoes are rich in beta-carotene and mucin, which promote bowel health, hydrate the body, and repair mucous membranes.

Recommended dish: Sweet potato and purple yam soup with red dates
Ingredients: 200g sweet potato, 100g purple yam, 5 red dates, brown sugar.
How to make: Peel and chop the potatoes and yam, remove date seeds, simmer all ingredients for 30 minutes, then add brown sugar to taste.

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2. Fish – The Heart’s Best Friend

Rich in omega-3 and DHA, fish reduce the risk of cardiovascular disease and support brain development. Deep-sea fish like cod also contain selenium, a powerful antioxidant.

Recommended dish: Braised fish in soy sauce
Ingredients: Fish, onion, ginger, garlic, light and dark soy sauce, rock sugar, sesame oil.
How to make: Score and pan-fry fish until golden. Stir-fry onion, ginger, garlic, then add fish, soy sauces, sugar, and water. Simmer for 15 minutes, finish with sesame oil.

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1. Garlic – Nature’s Antibiotic

Garlic contains allicin, a compound with antibacterial, anti-inflammatory, and cholesterol-lowering effects. It also reduces the risk of stomach cancer.

Recommended dish: Stir-fried beef with garlic and black pepper
Ingredients: 300g beef tenderloin, 2 bulbs of garlic, black pepper, oyster sauce.
How to make: Dice and marinate beef with soy sauce and cornstarch. Sauté garlic until fragrant, add beef, cook until 70% done, then add pepper and oyster sauce. Stir well and serve hot.