Food & Nutrition Science

Superfoods for Better Living

Brazilian born Bernardo LaPallo lives in Mesa, Arizona and some people are calling him a Supercentenarian after celebrating his 113th birthday. When someone reaches this remarkable  milestone, one might think to ask him, to what do you credit your longevity?

According to Mr. LaPallo, he lives by one simple rule, “You are what you eat,” and in a video where Bernardo is a mere 110-years-old, he recounts that he eats healthy, consuming mostly organically grown fruits and vegetables. He also recommends cutting down on red meat and avoiding things like hot dogs and French Fries.

To keep his brain sharp and memory clear, he is an avid reader, likes to solve crossword puzzles and says that he can recall things his father told him as a young boy. Bernardo also says that his father taught him how to live, by eating healthy, having faith in God and that He would take care of him. 

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Favorite Superfoods

His five, favorite foods are:

  1. Garlic
  2. Honey
  3. Cinnamon
  4. Chocolate
  5. Olive Oil 

Preventing Illness

Mr. LaPallo claims that he has never been sick a day in his life and according to Richard Nahas, assistant professor of family medicine at the University of Ottawa, “Allicin, a substance in crushed garlic, helps fight viruses.” Bernardo also recommends getting plenty of rest and studies have shown that your immune system needs sleep in order to function properly.

Honey Helper

Among the many health benefits of this golden nectar, it can help alleviate allergies, give memory a boost and be used as a sleep aid. It is also a natural cough suppressant and can be used to supplement energy drinks. It can even be used to treat dandruff and help to heal cuts, wounds or burns.

Healthy Spice

Cinnamon has been linked to reducing the risk of heart attacks, the leading cause of premature death, and has also been shown to lower cholesterol. It also naturally lowers blood sugar and can be helpful for some diabetics. There’s also evidence that supports cinnamon can prevent cancer and ward off Alzheimer’s and Parkinson’s disease.

Darker is Better

Research has shown that dark chocolate and cocoa, not the sugary, milky types, can reduce the risk of cardiovascular disease. In a study of almost 500 elderly men, cocoa was found to reduce the risk of heart disease by a whopping 50% of participants over a fifteen year period. Another study concluded that eating chocolate two or more times per week lowered the risk of having calcified plaque build up in the arteries by 32%, while eating it less frequently showed no effects.

Olive Oil

While the Mayo Clinic reports the consumption of olive oil may help lower your risk of heart disease, Bernardo applies it to his skin after showering to help prevent wrinkles. Mayo reminds us that adding olive oil to unhealthy foods is not a solution and that it is high in calories and should be used in moderation. 

For more healthy choices, check out this infographic showing a plethora of dietary choices to add to Bernardo’s list of favorites. There’s no guarantee that you’ll live to be his ripe, old age, but there’s no saying you won’t either. But by eating healthier, getting plenty of rest, as Mr. LaPallo recommends, you’ll likely live a better and much longer life.

Website URL: No cite available.

Website URL: – You Tube Video

ABC News. ‘15 Ways to Prevent Colds and Flu.’ N.p. Web 2012 Website URL: 

Boreli, Lizette. ‘7 Healthy Uses for Honey.’ N.p. Web 2015 Website URL:

Wang, Yan-Hong.‘Cassia Cinnamon as a Source of Coumarin in Cinnamon-Flavored Food and Food Supplements in the United States. N.p., Web. 2013

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Gunnars, Kris. `Authority Nutrition’.Authority Nutrition. N.p., 2015. Web. 23 June 2015. Website URL: 

Mayo Clinic. ‘Olive oil: What are the health benefits?’ N.p. Web. 2015 Website URL:

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