You start to notice wrinkles that weren’t there the night before (or so it seems). Fat seems to accumulate exactly where you don’t want it to accumulate, and it happens much more often than it used to. Your muscles seem smaller, or, at least sometimes, weaker. And you get tired a lot more easily.
That’s the bad news.
The good news is that there are millions of people on the planet to whom the above description doesn’t apply. Ruth Bader Gizburg went to the gym regularly up till the time she died at 87. When her fellow Supreme Court Justice John Paul Stevens retired in 2010 at the age of 90, he told the press that he was delighted to now have more time for playing tennis. (And he was serious!)
You might make from those examples that a good health and longevity strategy would be to choose Supreme Court Justice as a career. But it’s not just these isolated examples. There are people all over the planet running marathons in their 80’s, winning senior tennis tournaments or shepherding sheep in their 90’s, or just living out wonderful, ordinary, productive lives lasting a full century—like the 101-year old woman teaching Tai Chi in the Netflix documentary “Live to 100”.
It would be tempting to resolve the built-in cognitive dissonance here with a simple theory, like, “oh well, it’s all genetics”. The only problem with that theory, attractive as it might be, is that it’s wrong.
While genetics certainly influence predispositions to certain diseases and conditions, they account for only about 20-30% of the factors contributing to longevity. There is a wise old saying that goes, “Genetics loads the gun, but environment pulls the trigger”. The majority of factors that determine health and longevity, including diet, exercise, stress management, and social connections, fall under lifestyle and environmental influences.
Which brings us to food, the main subject of this article.
Some foods, as shown by multiple epidemiological studies on a wide variety of populations, are simply associated with better health. When we delve into the “why,” we consistently find evidence that these foods are loaded with antioxidants, anti-inflammatory compounds, and anticancer agents. These benefits are largely due to a huge array of plant chemicals known as polyphenols—a broad category of naturally occurring compounds found in plants. Examples include the flavanol quercetin, the stilbene resveratrol, the lignans found in flaxseed, the catechins in green tea, and cocoa flavanols.
Let’s look at some foods with the highest likely rate of return when it comes to longevity and health.
Best Foods for Healthy Aging & Longevity
Wild Salmon: The Omega-3 Powerhouse
Wild salmon is often hailed as one of the healthiest foods you can eat, and for good reason. It’s an excellent source of high-quality protein, which is essential for maintaining muscle mass, especially as we age. But what really sets salmon apart is its rich content of omega-3 fatty acids, particularly EPA and DHA. These essential fats are crucial for heart and brain health, as they help reduce inflammation, lower triglyceride levels, and support cognitive function.
Moreover, omega-3s play a key role in protecting against neurodegenerative diseases, making wild salmon a valuable addition to a diet aimed at longevity. The high levels of vitamin D in wild salmon also contribute to bone health, which becomes increasingly important as we get older. By incorporating wild salmon into your diet, you’re not only enjoying a delicious meal but also providing your body with nutrients that support long-term health and vitality.
Grass-Fed, Pasture-Raised Meat: A Nutrient-Rich Protein Source
Grass-fed, pasture-raised meat is more than just a high-quality protein source; it offers a wealth of nutrients that are particularly beneficial for aging well. Compared to conventional grain-fed meat, grass-fed options contain higher levels of omega-3 fatty acids, which are known to support heart health and reduce inflammation. Additionally, grass-fed meat is richer in conjugated linoleic acid (CLA), a fatty acid that has been shown to help reduce body fat and improve immune function.
Moreover, grass-fed meat provides essential nutrients like vitamin B12, zinc, and iron, all of which play critical roles in maintaining energy levels, supporting the immune system, and ensuring proper neurological function. These nutrients are especially important as we age, as they can help prevent deficiencies that often lead to fatigue, weakened immunity, and cognitive decline.
Incorporating grass-fed, pasture-raised meat into your diet can support muscle maintenance, reduce inflammation, and provide essential nutrients that promote overall health and longevity.
Swiss Chard: A Nutrient-Dense Leafy Green
Swiss chard may not always be in the spotlight, but it is a powerhouse of nutrients that supports various aspects of health, especially as we age. This leafy green is exceptionally rich in vitamins K, A, and C, all of which play crucial roles in maintaining bone health, supporting vision, and boosting the immune system. Vitamin K, in particular, is vital for bone mineralization and blood clotting, making Swiss chard an excellent choice for those looking to strengthen their bones and prevent osteoporosis.
In Jonny Bowden’s classic book, “The 150 Healthiest Foods on Earth,” Swiss chard was singled out as the most surprising superfood for its huge array of beneficial plant chemicals in a high-fiber, low-calorie package. These plant chemicals, including antioxidants like betalains and flavonoids, help combat oxidative stress and inflammation, protecting against chronic diseases and promoting healthy aging.
In addition to its vitamin content, Swiss chard is a great source of magnesium, an essential mineral involved in over 300 biochemical reactions in the body, including muscle function and heart rhythm regulation. Magnesium is also important for maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease.
Incorporating Swiss chard into your diet can provide a wide range of nutrients that support overall health, making it a valuable addition to a longevity-focused diet.
Walnuts: A Brain and Heart-Healthy Nut
Walnuts are often celebrated as one of the best nuts for brain health, thanks to their unique combination of nutrients. They are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been shown to reduce inflammation and support cardiovascular health. Omega-3s are crucial for maintaining healthy cell membranes, particularly in the brain, where they play a role in cognitive function and neuroprotection.
In addition to omega-3s, walnuts are packed with antioxidants and polyphenols, including ellagitannins, which have been linked to reduced oxidative stress and inflammation. This antioxidant capacity helps protect against chronic diseases, including heart disease and certain cancers. Walnuts are also a good source of plant-based protein and dietary fiber, both of which contribute to satiety and overall digestive health.
Furthermore, studies have suggested that regular consumption of walnuts may improve brain function and slow the progression of age-related cognitive decline. This makes them a valuable addition to the diet for promoting longevity and maintaining mental sharpness.
Seaweed: A Nutrient-Rich Marine Superfood
Seaweed is a lesser-known but incredibly nutritious food that offers a variety of health benefits, particularly as we age. It’s a fantastic source of iodine, an essential mineral that supports thyroid function. The thyroid gland plays a critical role in regulating metabolism, energy levels, and overall hormonal balance. Proper thyroid function is crucial for maintaining a healthy metabolism, which can become more challenging as we age.
Beyond iodine, seaweed is rich in dietary fiber, particularly soluble fiber, which can help support gut health by promoting the growth of beneficial gut bacteria. This is important because a healthy gut microbiome is linked to improved immune function, better digestion, and even enhanced mood and cognitive function.
Seaweed also contains a range of antioxidants, including carotenoids and flavonoids, which help protect cells from damage caused by free radicals. This can reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers. Additionally, seaweed is a good source of essential minerals like calcium, magnesium, and potassium, which are important for bone health and maintaining proper electrolyte balance.
Including seaweed in your diet, whether through sushi, seaweed snacks, or adding it to soups and salads, can provide a wide array of nutrients that support overall health and longevity.
Fermented Foods: The Gut Health Champions
Fermented foods, such as kimchi, sauerkraut, yogurt, and kefir, are rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is crucial for overall health, as it plays a significant role in digestion, immune function, and even mental well-being. The gut-brain axis, a bidirectional communication system between the gut and the brain, underscores the importance of maintaining a healthy balance of gut bacteria for cognitive function and emotional health.
The probiotics found in fermented foods can help maintain this balance, promoting a diverse and thriving microbiome. This diversity is associated with improved digestion, better nutrient absorption, and a stronger immune response. Moreover, a healthy gut can help reduce inflammation, which is linked to a variety of chronic diseases, including heart disease, diabetes, and autoimmune conditions.
In addition to probiotics, fermented foods are also a source of prebiotics—compounds that feed beneficial bacteria. This dual benefit makes fermented foods particularly powerful for supporting gut health. Regular consumption of fermented foods can lead to improved digestion, reduced bloating, and enhanced overall well-being, making them a valuable addition to a diet focused on longevity and healthy aging.
Berries: Antioxidant-Rich Powerhouses
Berries, such as blueberries, strawberries, raspberries, and blackberries, are not only delicious but also packed with nutrients that support healthy aging and longevity. They are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, which are linked to aging and many chronic diseases.
Berries are also a great source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. This is especially important for preventing insulin resistance and type 2 diabetes, conditions that can negatively impact overall health and longevity. The high fiber content in berries also promotes a feeling of fullness, which can aid in weight management—a key factor in maintaining health as we age.
Moreover, studies have shown that regular consumption of berries can improve cognitive function and slow the progression of age-related cognitive decline. This is believed to be due to the high levels of flavonoids and other polyphenols in berries, which support brain health by enhancing communication between brain cells and reducing inflammation.
Including a variety of berries in your diet can provide numerous health benefits, making them a sweet and nutritious choice for supporting a long and healthy life.
Turmeric: The Golden Spice for Inflammation
Turmeric, often recognized for its vibrant yellow color, has been used for centuries in traditional medicine for its potent anti-inflammatory and antioxidant properties. The primary active compound in turmeric is curcumin, which has been extensively studied for its ability to reduce inflammation—a key factor in many chronic diseases, including heart disease, cancer, and neurodegenerative conditions.
Curcumin works by inhibiting various molecules involved in the inflammatory process, making it a powerful natural remedy for conditions like arthritis and other inflammatory disorders. Additionally, curcumin has been shown to enhance the body’s antioxidant defenses, helping to neutralize free radicals and protect cells from damage. This dual action makes turmeric particularly valuable for supporting healthy aging and reducing the risk of chronic diseases.
Furthermore, turmeric’s benefits extend to brain health. Curcumin has been shown to cross the blood-brain barrier, where it may help protect against age-related cognitive decline and improve overall brain function. Some studies suggest that it may even play a role in promoting the growth of new neurons, which is crucial for maintaining cognitive abilities as we age.
Incorporating turmeric into your diet, whether through cooking, supplements, or beverages like golden milk, can provide a range of health benefits. However, it’s important to note that curcumin is not easily absorbed by the body, so combining turmeric with black pepper (which contains piperine) can enhance its bioavailability.
Dark Chocolate: A Delicious Source of Flavanols
Dark chocolate, particularly varieties containing 70% cocoa or higher, is more than just a delicious treat—it’s a powerful source of antioxidants, specifically flavanols. These compounds have been shown to have various health benefits, including supporting heart health by improving blood flow and lowering blood pressure. Flavanols also help reduce inflammation and oxidative stress, which are key factors in aging and the development of chronic diseases.
One of the most exciting aspects of dark chocolate is its potential benefits for brain health. Flavanols in dark chocolate may enhance cognitive function by increasing blood flow to the brain and supporting the growth of neurons. This can improve memory and learning abilities, making dark chocolate a valuable addition to a diet focused on healthy aging.
Moreover, dark chocolate contains mood-enhancing compounds such as theobromine and phenylethylamine, which can help improve mood and reduce stress. It also provides a small amount of magnesium, which is important for nerve function and overall relaxation.
When choosing dark chocolate, it’s important to opt for high-quality, minimally processed varieties with a high cocoa content and low added sugar. This ensures you get the maximum health benefits while avoiding unnecessary sugars and additives.
Including moderate amounts of dark chocolate in your diet can be a delightful way to enjoy the benefits of flavanols, supporting both physical and mental health as you age.
Beans: A Versatile and Nutrient-Dense Staple
Beans, including varieties like black beans, lentils, chickpeas, and kidney beans, are nutritional powerhouses that offer numerous health benefits, particularly for those focused on healthy aging and longevity. They are an excellent source of plant-based protein, making them a valuable addition to any diet, especially for those who limit or avoid animal products. The protein in beans is essential for maintaining muscle mass and strength, which is crucial as we age.
In addition to protein, beans are rich in dietary fiber, which promotes digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function and reduced inflammation, which are key factors in preventing chronic diseases. The high fiber content in beans also helps regulate blood sugar levels and can reduce the risk of developing type 2 diabetes.
Beans are also packed with essential nutrients such as iron, magnesium, potassium, and folate. These nutrients play vital roles in maintaining energy levels, supporting cardiovascular health, and promoting proper cell function. The low glycemic index of beans means they release energy slowly, helping to maintain stable blood sugar levels and providing long-lasting satiety.
Moreover, epidemiological studies have shown that diets rich in beans are associated with lower rates of heart disease and longer lifespans. This makes beans a staple in many of the world’s healthiest diets, including the Mediterranean and Blue Zone diets, where people frequently live well into their 90s and beyond.
Incorporating a variety of beans into your diet is an excellent way to boost your intake of essential nutrients, support digestive health, and promote overall longevity.
Switching to A Whole-Foods Diet: Caveat Number One.
People who are trying to switch to a whole-foods-based diet often find it hard to incorporate all the foods that are good for them. They’ll often tell you “it just doesn’t taste as good as
(fill-in-the-blank with your favorite Junk Food). OK, fair enough. But It may help to consider reformulating how you think about food in general.
Many people who are addicted to junk food, for example, see the destination of the food they eat as their mouth, as if the journey ends there and pleasure and taste were the only goals. But instead of thinking that food is for mouth and mood, imagine thinking of it as food for heart and brain. Food isn’t just for your mouth, it’s for the systems and organs in your body. Your heart. Your liver. Your immune system. Your gut. Your brain! Those are the real destinations of the food you eat. Ask yourself if that junk food you love so much is going to be good for them, not just for your taste buds.
The Power of Social Connections: Family and Friends as Key Predictors of Longevity
While nutrition, exercise, and supplements play critical roles in supporting a long and healthy life, the importance of social connections should not be underestimated. Numerous studies have shown that strong social ties with family and friends are among the most significant predictors of both long life and health. These relationships provide emotional support, reduce stress, and offer a sense of belonging, all of which are crucial for overall well-being.
Loneliness and social isolation, on the other hand, have been linked to an increased risk of chronic diseases, including heart disease and mental health disorders like depression and anxiety. Social interactions can boost mental and emotional health, providing a buffer against the effects of stress and helping to maintain cognitive function as we age. Engaging with others also encourages healthy behaviors, such as regular physical activity, better nutrition, and routine medical check-ups.
In societies known for their longevity, such as those in the Blue Zones, a strong sense of community and family is a common factor. People in these regions prioritize social engagement, and their culture often emphasizes caring for older adults, keeping them integrated and active in family and community life. This integration not only provides purpose and meaning but also ensures that older adults receive support and care, which is essential for healthy aging.
In conclusion, while a nutrient-rich diet and active lifestyle are foundational for longevity, nurturing relationships with family and friends can significantly enhance both the quality and length of life. By combining these elements, we can create a holistic approach to aging that encompasses not only physical health but also mental and emotional well-being.
Meet the Author
Jonny Bowden PhD, CNS, Writer
Jonny Bowden is a board-certified nutritionist and a three-time best-selling author. His many television appearances include Dr. Oz and the Doctors, and his books include “The 150 Healthiest Foods on Earth”, “Living Low Carb” and “The Great Cholesterol Myth”. www.jonnybowden.com, @jonnybowden
Keith has been a member of the BrainMD team for several years, providing his research and writing talents. Keith is grateful to have the opportunity to write about supplements since many of them have made a dramatic difference in his life. He is often heard around the office saying, “We have supplements for that.”
Kim Henderson has been writing about health, beauty, wellness and the environment for more than 15 years. She’s the author of the award-winning book 50 Simple Steps to Save the World’s Rainforests and the former editor of Healthy Living magazine. She earned her Bachelor of Arts in English from UCLA.
Jessica Sweeney is a self-proclaimed literista, wellness aficionado, brain-health enthusiast, and certified yoga instructor living her best life in southern California. She has a B.S. in Marketing from Bentley University and has previously written for mindbodygreen, The Fullest Magazine, and Peaceful Dumpling. In her role at BrainMD, she’s covered everything from how to discover your brain type, to what’s trending in wellness, to prenatal health.
