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9 Foods You Should Eat Daily For Longevity, According To Experts

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February 3, 2025

What if the secret to a longer, healthier life was on your plate? The right foods do more than satisfy your hunger—they protect your brain, strengthen your heart, and help guard against disease.

 

We asked longevity experts, including registered dietitians and doctors, to share the foods they recommend eating daily to extend lifespan and enhance healthspan. While these foods are all nutrition powerhouses, they work best in combination with a balanced diet, regular exercise, and stress management. 

 

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Leafy greens 

Leafy greens like spinach, kale, and Swiss chard are some of the most nutrient-dense foods you can eat. Loaded with vitamins A, C, and K, as well as fiber and antioxidants, they support everything from bone health to blood pressure regulation. “Regularly consuming leafy greens has been associated with a slower rate of cognitive decline,” explains Dr. Sharon Bergquist, author of The Stress Paradox. “One study found that individuals who consumed about one serving per day had cognitive abilities comparable to those who were 11 years younger than people who rarely ate them.”

 

Beyond boosting brain health, leafy greens help combat oxidative stress. Their vitamins C and A fight free radicals, helping to protect your cells from premature aging. Whether you toss them into a salad, sauté them, or blend them into a smoothie, leafy greens are an easy and delicious way to promote longevity. 

 

Related: 8 Healthy Spinach Recipes That Use Up the Whole Bag

Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another must-have for a longevity-focused diet. They contain vitamins, fiber, and bioactive compounds that support overall health and aging. 

 

“Cruciferous vegetables are particularly beneficial for promoting longevity,” explains Dr. Bergquist. “A key component of these vegetables is their ability to activate the nuclear factor erythroid 2-related factor 2 (Nrf2) pathway, which plays a crucial role in cellular defense mechanisms.” This pathway triggers detoxification processes and stimulates the production of antioxidant enzymes, helping to reduce cellular damage and promote healthy aging.

 

Adding cruciferous vegetables to your meals—whether roasted, steamed, or tossed into salads—can help protect your body from harmful substances and oxidative stress. 

 

Related: 10 Best Air Fryer Broccoli Recipes

 

Berries 

Small in size but mighty in benefits, berries pack a huge punch when it comes to promoting longevity. From blueberries to blackberries, raspberries, and strawberries, these vibrant fruits are loaded with antioxidants, fiber, and flavonoids that support overall health and may slow the effects of aging. “Berries contain antioxidants that may protect your cells from damage,” explains Dr. Chris Mohr, Fitness and Nutrition Advisor at BarBend. “They’re also rich in fiber, which supports heart health and digestion. Studies suggest that regular berry consumption can reduce inflammation and improve brain health.”

 

Registered dietitian nutritionist Shelley Balls adds, “Flavonoids may slow mental decline associated with aging and protect against disorders like Alzheimer’s and Parkinson’s. Anthocyanins are known for their anti-inflammatory effects and may help improve memory, which is a bonus when aging.”

 

Adding berries to your diet is as simple as tossing them into smoothies, on oatmeal, or enjoying them as a simple snack. 

 

Related: 3 New Ways to Use a Bag of Frozen Blueberries

 

Colorful fruits and vegetables

Eating a rainbow of colorful fruits and vegetables isn’t just visually appealing—it’s a key strategy for promoting longevity. Different colors represent different phytonutrients, compounds that provide health benefits beyond basic nutrition. These phytonutrients protect against cancer, reduce inflammation, boost the immune system, and support cardiovascular and cognitive health. Consuming them daily has been shown to positively influence your healthspan, helping you not only live longer but also live better.

 

Dr. Amy Myers, a functional medicine physician, highlights the benefits of orange and yellow produce. “Carrots, sweet potatoes, and other colorful fruits and veggies are rich in beta-carotene. This antioxidant boosts T-cell and antibody production, which helps your immune system fight against pathogens such as bacteria, viruses, and other foreign invaders. They also slow down cellular aging and promote more youthful energy.”

 

Pomegranates, with their vibrant red hue, offer unique benefits for aging well. “A significant longevity benefit of pomegranates is due to urolithin A, a metabolite formed when gut bacteria break down pomegranate compounds called ellagitannins,” explains Dr. Bergquist. “Urolithin A has been shown to enhance mitochondrial function, which is crucial for energy production and muscle health—both of which are vital factors in the aging process.”

 

To incorporate more colorful fruits and vegetables into your diet, aim to include a variety of shades at every meal. Toss sweet potatoes into a grain bowl, snack on pomegranate seeds, or blend carrots and spinach into smoothies for an easy and nutritious boost. 

 

Related: 11 Pomegranate Recipes That Make The Most of This Colorful Fruit

 

Nuts

Nuts are a simple and satisfying addition to your diet, offering numerous health benefits that support longevity. “Nuts like almonds or walnuts are a good choice for their protein, fiber, vitamins (especially vitamin E), minerals, and antioxidants,” says Dawn Menning, a registered dietitian with Nutu App. “They provide healthy monounsaturated fats for heart health and, combined with their fiber content, help keep you full and energized longer, which can help with weight maintenance.”

 

Dr. Chris Mohr highlights pistachios as a standout option. “Eating some daily can help lower bad cholesterol, improve heart health, and provide sustained energy throughout the day. One study found that two daily servings of pistachios in adults with diabetes lowered vascular constriction during stress.”

 

Adding a handful of nuts to your diet is easy. Sprinkle them on oatmeal, toss them into salads, or enjoy them as a snack. 

 

Related: 12 All-Day Recipes That Make the Most of Nuts and Seeds

 

Legumes

Legumes, including beans, lentils, and chickpeas, are versatile pantry staples with impressive health benefits. “They are rich in fiber and essential nutrients like magnesium and potassium,” explains Dr. Mohr. “They help stabilize blood sugar, reduce cholesterol levels, and support gut health.”

 

Lentils, in particular, stand out for their polyphenols—plant-based compounds with anti-inflammatory and antioxidant properties. “Lentils have been associated with improved heart health, digestive health, and reducing the risk of chronic diseases,” says Menning. “They’re also a good source of protein for people who eat a vegan diet.”

 

Add legumes to soups, salads, or grain bowls to reap their wide-ranging health benefits in a hearty and satisfying way.

 

Related: 10 Incredibly Delicious Ways To Turn a Can of Chickpeas Into Dinner

 

Fatty fish

Fatty fish like salmon, mackerel, and sardines are an excellent source of omega-3 fatty acids, which help reduce inflammation, support heart health, and improve brain function. “Including fatty fish in your diet two to three times a week has been linked to a lower risk of chronic diseases,” explains Dr. Mohr.

 

Balls highlights the importance of fatty fish as we age: “Adequate protein intake while aging can help retain muscle mass and strength, and help prevent falls and injuries. Omega-3 intake can help protect against cognitive decline, Alzheimer’s disease, and dementia, and have a positive effect on gradual memory loss linked to aging.”

 

For those who prefer plant-based options, omega-3 fats can also be found in flaxseed oil, chia seeds, flaxseeds, and walnuts.

 

Related: 6 Fatty Fish Recipes To Get More Omega-3s in Your Diet

 

Probiotic-rich foods

Probiotic-rich foods support a healthy gut microbiome, which plays a critical role in overall health and longevity. “Your gut is the gateway to your health,” explains Dr. Myers. “Nourishing your gut microbiome with prebiotic, probiotic, and postbiotic foods supports an optimal balance between beneficial and non-beneficial microbes. Probiotics also strengthen immune function and support mood.”

 

Incorporate a variety of fermented foods and beverages into your daily routine to reap these benefits. “Aim to consume probiotic-containing foods and beverages at least three times per day,” suggests Balls. “You can find probiotics in yogurt, fermented vegetables, kefir, kombucha, natto, kimchi, and more.”

 

Related: 9 Recipes with Both Pre and Probiotic Ingredients for a Happy Gut

Green tea 

Green tea is a powerhouse beverage that offers a host of health benefits. “Green tea contains a type of polyphenol called catechins,” explains Menning. “This is an antioxidant that may reduce the risk of inflammatory-based diseases, such as cancer. It may also help reduce the risk of heart disease, boost brain health, help with weight loss, improve mood, and help manage blood sugar levels.”

 

Related: The 5 Amazing Health Benefits of Drinking Green Tea

 

Eating for longevity doesn’t require drastic changes. Start by adding one or two of these foods to your routine and build from there. Over time, these small, intentional choices can have a profound impact on your health and well-being. The goal isn’t just to live longer—it’s to live better. These foods can help you do just that.

 

Read next: 7 Blue Zone Foods That Help Increase Longevity

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