Jamie Oliver names the 14 ‘hero’ foods that could help you live to 100!

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  • Here at GoodtoKnow, we are huge Jamie O fans. So when the chef and dad of four said he’d discovered the 14 ‘hero’ foods that could see us living a lot longer – to 100 years old no less! – we sat up and paid attention.

    If there’s a way to live to 100 that doesn’t involve expensive procedures and ridiculous lotions and potions, we want to know. And when we saw Mr Oliver’s list of the 14 foods that could really improve our health and wellbeing from the inside out, we were practically grabbing our coats and heading off to the supermarket to stock up.

    Chillies are one of the 14 foods that made Jamie’s ‘hero’ list thanks to them being high in vitamins C and A

    In his new TV series ‘Jamie’s Super Foods’, the chef travels the world to compile a list of 14 ‘hero’ ingredients, including simple products such as fish and eggs, which he says we all need to stock up on in our kitchens. He also unveiled some simple rules that can help towards a longer life, including limiting your family’s meat intake to two portions a week and consuming the majority of your calories in the first half of the day.


    Jamie has been busy posting lots of healthy ideas to his Instagram, such as this ‘granola dust’


    And don’t worry, our Jamie isn’t about to start recommending never-heard-of ingredients you can’t find in your local supermarket. He says in the Channel 4 show: ‘It’s not about goji berries and green drinks. It’s about cooking smart with simple foods… They’re all using humble ingredients to make some of the simplest and tastiest dishes I’ve ever tasted.’

    Jamie, who’s dad to Daisy Boo Pamela, Petal Blossom Rainbow, Buddy Bear Maurice and Poppy Honey Rosie (phew!), has revealed he lost two stone by simply cutting our alcohol, sleeping more and eating many of the foods he recommends in his programme.

    Jamie’s 14 hero foods – revealed!

    1. Eggs

    For: Protein, vitamins D, A, B2 and B12, folic acid and iodine

    2. Goat’s milk (eg Feta cheese)

    For: Calcium, protein and vitamin D

    3. Fish

    For: Omega fatty acids

    4. Sweet potato

    For: Vitamins A, B5, B6

    5. Wild greens and herbs

    For: Magnesium and folic acid

    6. Tofu

    For: Eight essential amino acids, iron and calcium

    7. Walnuts

    For: Copper, folic acid and magnesium

    8. Black beans

    For: Fibre, potassium, iron, folic acid and magnesium

    9. Fresh fruit

    For: Vitamins vary from fruit to fruit

    10. Seaweed

    For: Iron and vitamin B12

    11. Wild rice

    For: Magnesium, fibre and phosphorus

    12. Garlic

    For: Vitamins C and B6, manganese, selenium and other antioxidants

    13. Prawns

    For: Magnesium, zinc, also high in vitamin B12

    14. Chillies

    For: Vitamins C and A, and antioxidants

    How many of these foods do you already eat? Would you make changes to your diet on Jamie’s recommendations? Let us know below!