Vegetables – cell protection, detoxification, micronutrients

• Broccoli, Brussels sprouts, cauliflower, kale, bok choy, chard, spinach, arugula
  • Rich in glucosinolates , which have an antioxidant effect and activate the body's own detoxification enzymes.
  • Contains vitamins C, K, and folic acid → important for immune function, bones, and cell division.
  • Dark green and cruciferous vegetables are high in fiber → good for gut health and satiety.
• Colorful vegetables (peppers, tomatoes, zucchini, eggplant, carrots, pumpkin, beetroot)
  • Rich in carotenoids, anthocyanins, and polyphenols → reduce inflammation.
  • Promote microvascular health and antioxidant capacity

Sprouts & seeds – nutrient power in the smallest space

• Sprouts (mung beans, lentils, alfalfa, radishes)
  • Contains concentrated vitamins, minerals and secondary plant compounds .
  • Proteins and enzymes in raw sprouts promote digestion and cell metabolism .
• Seeds & kernels (flax seeds, chia seeds, walnuts, pumpkin seeds, sunflower seeds)
  • Source of Omega-3 fatty acids, magnesium, zinc and fiber .
  • Flaxseeds and chia seeds provide plant-based alpha-linolenic acid , which has anti-inflammatory properties.
  • Seeds contain antioxidants that support the immune system and cell protection.

 

Fruits – low glycemic & functionally supplemented

·        Berries (blueberries, raspberries, strawberries, blackcurrants)

O   Very rich in polyphenols and anthocyanins → antioxidant, anti-inflammatory, longevity-associated

O   Low glycemic load → stable blood sugar, low insulin burden

·        pomegranate

O   Contains ellagitannins and punicalagins , which have strong antioxidant properties and can reduce inflammatory processes.

O   Supports vascular health , cell protection and has a positive effect on the gut microbiome (conversion to urolithins)

·        lemon

O   Rich in vitamin C and flavonoids → antioxidant, supports immune function and collagen formation

O   Promotes iron absorption from plant-based foods and stimulates digestion.

 

Spices & herbs – small amounts, big impact

Spices are anti-inflammatory, antioxidant, have a wide variety of flavors, and support digestion and nutrient absorption.

• Turmeric & Pepper
• Curcumin in turmeric has antioxidant and anti-inflammatory properties , while pepper increases bioavailability.
• Rosemary & garlic
• Secondary plant compounds inhibit inflammation and protect blood vessels.
• Other spices (e.g. B. cumin , paprika, ginger powder)

 

Longevity tip:

Spice blends are a great way to add several spices to your meal at once. If you're still unsure, you can find ready-made blends in the supermarket where the name says it all – for example, "Pumpkin" or "Sandwich Spice".

Excessive spiciness is not suitable for everyone; those with stomach problems should opt for milder spice blends.

 

Healthy fats – cell membranes & heart

• Olive oil, linseed oil, omega-3 oil, coconut oil for frying
• Supports cardiovascular system, brain function, and anti-inflammatory processes .
• Provides fat-soluble vitamins (A, D, E, K) and stabilizes cell membranes.

Longevity tip:

Beware of “Omega-3 oil”

• Beware of Omega-3 oil from the supermarket. The term isn't protected, so there are many varieties that mainly contain cheap sunflower oil and only a little flaxseed oil. Omega-3 "for frying" should be avoided altogether, as Omega-3 degrades when heated.
• Fresh (!) flaxseed oil is recommended. Fresh flaxseed oil has a neutral to slightly nutty taste, but is never bitter. If flaxseed oil is bitter, it has oxidized and should therefore no longer be consumed.
• However, oils containing EPA and DHA, such as algae oil, are far superior to flaxseed oil. These are also available enriched with lemon or rosemary to make them easier to incorporate into salad dressings, for example. If that's too much trouble, you can simply use our PDB Omega3 capsules.

 

Carbohydrate sources (gluten-free & high in protein)

There's nothing inherently wrong with eating carbohydrates. Just not in large quantities! Furthermore, they should be digested gradually and absorbed into the bloodstream (like legumes, for example), and not flood the entire circulatory system like a tsunami, leaving behind intense cravings (sweets, juices, pureed fruit, etc.).

 

·        Lentils (red, brown, beluga)

O   Complex carbohydrates with high protein and fiber content → stable blood sugar, good satiety

O   Provides polyphenols, iron and magnesium , supports gut health and metabolism

·        chickpeas

O   Combination of carbohydrates, plant protein and resistant starch

O   They promote a healthy microbiome and reduce postprandial blood sugar spikes.

·        Beans (black, white, kidney, borlotti)

O   Rich in soluble fiber → anti-inflammatory, positive for blood sugar and lipid metabolism

O   Good source of plant-based protein with low energy density

·        Quinoa

O   Gluten-free, contains all essential amino acids → a rare property among plant-based carbohydrate sources

O   Provides magnesium, iron and polyphenols → supports energy and muscle metabolism

·        Buckwheat

O   Gluten-free, higher in protein than traditional grains

O   Contains rutin , a flavonoid with vascular-protective and antioxidant effects.

·        Oats (only gluten-free if it says so on the label)

O   Provides beta-glucans , which regulate blood sugar and cholesterol levels.

O   Combines complex carbohydrates with a moderate protein content

·        millet

O   Gluten-free, easily digestible, rich in silicon → important for skin, hair, connective tissue

O   A good source of energy without sharp blood sugar spikes

·        Sweet potato (in moderation)

O   Complex carbohydrates, rich in carotenoids and potassium

O   Better tolerated and more nutritious than classic potatoes, but use in moderation.

 

Animal products (optional) – targeted and nutrient-rich

• Eggs (organic)
• High-quality protein, choline for brain function , vitamin D, B12, selenium.
• Poultry (organic, grass-fed, 2 times per week)
• High-quality protein, vitamin B6, selenium → important for muscle building, metabolism, antioxidant processes .
• Fish (wild or sustainably farmed, 2 times per week)
• Rich in Omega-3 fatty acids (EPA/DHA) → heart, brain, inflammation regulation.

Longevity tip:

Beware of "wild salmon"

Yes, salmon is healthy because it has a lot of Omega-3, BUT

The term "wild salmon" on packaging is often just the species name and doesn't automatically mean that the salmon actually grew up in the wild. Many products come from aquaculture, sometimes involving intensive feeding and the use of medication .

Problems with conventional salmon:

• High levels of heavy metals (mercury) and persistent organic pollutants (PCBs, dioxins)
• Omega-3 content can vary greatly depending on the feed.
• Environmental pollution caused by breeding facilities

Tips for safe consumption:

• Look for a genuine wild-caught seal (MSC or comparable independent labels)
• Preferably organic aquaculture with species-appropriate feeding, without antibiotics and chemical additives
• Alternatives: smaller, fatty fish such as mackerel, herring or sardines (lower pollutant content, high omega-3 content)

Key point: Not all “wild salmon” is truly wild – check the quality and look for certificates .

 

Beverages – Hydration & anti-inflammatory effects

• Water (>2 L/day)
• Supports metabolism, detoxification, cell function and energy levels .

Longevity tip:

Teas are a great way to get not only flavor but also many secondary plant compounds into your drink.

 Very strong anti-inflammatory

O   Rock rose tea – extremely rich in polyphenols. Tastes similar to green tea but is sometimes more antioxidant and contains no caffeine.

O   Turmeric tea / Golden milk – curcumin, best with pepper

O   Ginger tea – rich in gingerols → antioxidant, anti-inflammatory, supports digestion and immune function. Caution: Not for drinking liters of throughout the day. Instead, drink 1-3 cups with a meal.

O   Holy basil / Tulsi – powerful for chronic inflammation

O   Green tea – rich in EGCG, antioxidant, anti-inflammatory

Moderately anti-inflammatory

O   Cinnamon tea – a great option for anyone with a sweet tooth: simply throw a Ceylon cinnamon stick into a thermos and repeatedly pour hot water over it.

O   Lemon balm tea: Contains rosmarinic acid and flavonoids → calming to the nervous system, supports sleep quality and antioxidant protection.

O   Thyme tea: Contains thymol and flavonoids → antibacterial, anti-inflammatory, promotes respiratory and immune health.

O   Rosemary tea – Carnosic acid & Carnosol

O   Sage tea: Rich in rosmarinic acid and essential oils → antioxidant, anti-inflammatory, supports digestion and oral health.

O   Mint tea: Contains menthol and flavonoids → soothing to the gastrointestinal tract, antioxidant, supports digestion.