The Curious Case of Benjamin Button may have been a film starring Taraji P. Henson and Cate Blanchett, but one Singaporean may have found how to age backward in real life. Colloquially known as Singapore’s Benjamin Button, Tiat Lim may be chronologically 52 years old, yet he is biologically 32 years old. While exercise and supplements are a part of his regime, Lim fully understands the role his diet plays in aging backward. Glancing at his Instagram, we noticed a few foods that are sure to keep him young forever.
8 Longevity Food Hacks From Singapore’s Benjamin Button
1. Red Rice
One food that’s become a staple in Tiat Lim’s diet is red rice. Unlike its white counterpart, red rice maintains its reddish-brown outer layer, which is rich in antioxidants and nutrients and is behind the rice’s many benefits for the body.
Thanks to its color, red rice is high in anthocyanins, which are flavonoids that have been found to have antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects.
While there are concerns about white rice and heart health, a 2022 meta-analysis found red yeast rice extract to be a safe and effective treatment for high LDL cholesterol levels.
Red rice is also high in fiber, which is great for those looking to regulate both their weight, blood sugar levels, and digestion.
With that, here’s a delicious Vegetarian Thai Fried Rice With Red Rice for you to enjoy.
2. Eggs
Another food that always seems to find its way onto Lim’s plate are eggs – which are arguably the most controversial healthy food out there. How so? Well, that yellow part of your morning eggs is packed with cholesterol, which raises fears about egg consumption.
With that, a 2020 study published in Circulation argued that not only is there no significant link between dietary cholesterol and an increased risk of cardiovascular disease, but eating a whole egg daily can improve your health.
A more recent 2023 study, which examined past research on eggs and cardiovascular risk, noted that research is mixed regarding the possible relationship between egg consumption and CVD mortality and morbidity. More focus should be on improving heart health through healthy eating. Speaking to Medical News Today in April was author Kelsey Costa, MS, RDN, a registered dietitian nutritionist. Costa noted that the mixed findings may be because egg composition can vary depending on how they are produced, and cooking methods can also affect the potential benefits or harm related to eating them.
With that, eggs are a great source of protein and many micronutrients that can serve to improve heart, brain, and even eye health. Additionally, thanks to being high in protein, eggs can also assist with weight management and muscle building.
So why not try out this delicious avocado and egg dish?
3. Leafy Greens
Leafy greens can refer to a range of leafy, green vegetables like spinach, cabbage, kale, microgreens, as well as collard greens and beets.
Regardless of which leafy greens are on your plate, eating them can provide a great dose of vitamin A, C, K and folate, all of which are beneficial for healthy vision, immunity, bone health and cell growth.
Get your dose of green with this delicious Quinoa Salad With Roasted Veg & Spinach recipe.
4. Steamed fish
Fish is great. Not only can it be enjoyed in a number of ways, but it’s so much better for your health than red meat. Also, steaming fish doesn’t require the use of added fat, making it a healthier cooking option.
Fish are rich in many nutrients, including omega-3 fatty acids, which are imperative for brain and heart health.
Research published in Nature also shared that blue foods – anything that has been captured or grown in water – can help address malnutrition, climate change, and improve the livelihoods of people across the world.
Jump into the waters with this Mediterranean Style-Steamed Fish recipe.
5. Asparagus
Asparagus can be a great addition to your plate because it’s a rich source of antioxidants, and it’s packed with many nutrients, most notably vitamins A, C, E, K, and B6, folate, potassium, calcium, and protein.
With that, asparagus is great for heart health and bone health, and it may even help to treat urinary problems.
Next time you’re in the kitchen, try out this lemon-roasted spring chicken with asparagus.
6. Grilled chicken
Oven Roasted Chicken
Grilled chicken is a great source of lean protein, and it’s also lower in both fat and calories than other types of meat.
What’s more, its nutritional value includes choline, B vitamins, iron, selenium, and zinc, all of which can support healthy muscle growth, healthy weight loss, healthy tissue growth and repair, as well as healthy thyroid function.
Impress your friends and family with this juicy Grilled Chicken Breast.
7. Zucchini
Often mistaken for cucumbers, zucchinis contains a bountiful amount of nutrients that include vitamins A, B6, C, and K, as well as fiber, manganese, magnesium, potassium, folate, and copper.
As a result of its rich nutritional value, zucchinis are a great dietary intervention for better eye health, improved immune function and stronger bones.
Try these delicious and healthy zucchini fritters.
8. Seaweed
Now, you may think that they belong under the ocean, but diving for seaweed and adding them to your plate will have you swimming in longevity.
Not only is seaweed an amazing source of iodine, which is necessary for healthy thyroid function, but it’s also rich in vitamin K, B vitamins, zinc and iron, all of which can support heart and gut health.
Snack on these spicy tuna seaweed snacks
Want to know more?
Tiat Lim proves that you are what you eat and if you’re looking to eat longevity, then you need to include superfoods in your diet. Recently anthropologist, biohacker, and longevity enthusiast Siim Land revealed that there’s one superfood that’s not getting enough of our attention: garlic.
References
@deaging.guru (2024). Instagram. Available at: https://www.instagram.com/deaging.guru (Accessed: 22 August 2024).
Carson, J., Lichtenstein, A. H., Anderson, C., Appel, L. J., et al. (2020). Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 141(3), e39–e53. https://doi.org/10.1161/CIR.0000000000000743
Carter, S., Connole, E. S., Hill, A. M., Buckley, J. D., & Coates, A. M. (2023). Eggs and Cardiovascular Disease Risk: An Update of Recent Evidence. Current Atherosclerosis Reports, 25(7), 373-380. https://doi.org/10.1007/s11883-023-01109-y
deaging.guru (2024). deaging.guru. [online] deaging.guru. Available at: https://www.deaging.guru/ [Accessed 22 Aug. 2024].
Freeborn, J. (2024). Eating a dozen eggs per week may not affect your cholesterol, study suggests. [online] Medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/eating-a-dozen-eggs-per-week-may-not-affect-your-cholesterol-study [Accessed 22 Aug. 2024].
Golden, C. D., Koehn, J. Z., Shepon, A., Passarelli, S., et al. (2021). Aquatic foods to nourish nations. Nature, 598(7880), 315-320. https://doi.org/10.1038/s41586-021-03917-1
Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.
Li, P., Wang, Q., Chen, K., Zou, S., Shu, S., Lu, C., Wang, S., Jiang, Y., Fan, C., & Luo, Y. (2022). Red Yeast Rice for Hyperlipidemia: A Meta-Analysis of 15 High-Quality Randomized Controlled Trials. Frontiers in Pharmacology, 12, 819482. https://doi.org/10.3389/fphar.2021.819482
Pegiou, E., Mumm, R., Acharya, P., De Vos, R. C., et al. (2019). Green and White Asparagus (Asparagus officinalis): A Source of Developmental, Chemical and Urinary Intrigue. Metabolites, 10(1), 17. https://doi.org/10.3390/metabo10010017
