25 Great Superfoods to Help You Live Longer

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There’s a reason the Mediterranean diet often snags a top spot on the “best diets” lists. Research shows that people who follow the eating plan — which favors fresh foods over processed —

tend to live not just long lives, but long, healthy lives. The proof is in their telomeres.

Like the plastic tip on a shoelace, telomeres can be found at the end of chromosomes and are there to protect DNA. They naturally shorten as we age — and things like smoking, stress and a

poor diet can accelerate that process. However, sticking to a Mediterranean eating plan helps maintain telomere length, suggests a growing body of research, including a recent review of

studies published in the journal Nutrients. In other words, it increases longevity.

“The Mediterranean diet has been extensively studied and found to be one of the best dietary patterns to consider for the prevention of chronic disease and general health,” says Kristin

Kirkpatrick, a registered dietitian and nutritionist at Cleveland Clinic. “When working on dietary change with my patients, I often use it as a base.”

Whether it’s by way of the Mediterranean diet specifically or another plant-based eating plan in general, these 25 superfoods may help you stave off all the biggies — cancer, cardiovascular

disease, diabetes, dementia, obesity — and live well into the triple digits.

All veggies deserve a place on your plate, but the cruciferous ones — cabbage, cauliflower and collard greens, among others — stand out as overachievers when it comes to delivering nutrients

that may help you live longer.

“The advantage cruciferous vegetables have over other veggies — like a cucumber, for example — is that they have powerful sulfur compounds and other phytochemicals called glucosinolates that

help your liver remove toxins and waste from our bodies,” says Liz Weinandy, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “Broken down by nutrient

profile, Brussels sprouts, broccoli and kale all have bragging rights. These three are highest in vitamins C and A, along with folic acid and fiber.” (More about broccoli later.)

Walnuts

It’s easy to see why nuts land on every list of superfoods. “They’re a dense source of nutrients that support our immune system and metabolism, balance inflammation and gut health, and

promote heart health, as well as offer cancer-preventive properties,” says Stacy Kennedy, a registered dietitian in Wellesley, Massachusetts. Research suggests that walnuts in particular

deserve a special shout-out. In addition to the above benefits, they may also help prevent cognitive decline and maintain brain health, particularly in older adults and those at higher risk,

according to a study published in 2023 in the journal Nutrients. The study’s researchers say walnuts are considered the most promising for cognitive health because they are particularly

rich in plant-based omega-3 fatty acids.

Wondering why olive oil gets star billing on the Mediterranean diet? Researchers think the heart-healthy monounsaturated fats in olive oil — particularly the virgin and extra virgin variety

— are a major factor. Olive oil is also loaded with polyphenols, potent antioxidants that may help protect against several age-associated ailments, including Alzheimer’s, Parkinson’s,

cardiovascular disease and cancer. Obviously, both olive oil and other sources of good-for-you fats are calorie dense. So how can you reap the benefits of these superfoods without gaining

weight? “You don’t need to eat large portions to get the benefits,” Kennedy says. She suggests adding a tablespoon of olive oil to sauces or as a dressing.

There’s no such thing as a bad fruit (unless it’s bathed in syrup and comes from a can). They all offer a variety of immune-supportive, anti-inflammatory and anti-aging nutrients like

vitamin C, potassium and phytochemicals, those good-for-you compounds found in plants, Kennedy says. But “berries are particularly beneficial, as they are low in sugars, high in fiber and

rich in nutrients.”

Blueberries are arguably the superstar of the berry family. “The vibrant color is one way you can tell they’re good for you,” she adds. “The blue-purple family of nutrients have unique

properties for immunity, brain health and cardiovascular health.” Meanwhile, red berries, including strawberries, cherries, raspberries and cranberries, “offer fiber and different

antioxidants like lycopene, which is helpful for immune support,” Kennedy says. 

Salmon

Why is salmon a mainstay on every nutritionist’s must-eat list? For one thing, it’s an excellent source of protein — a nutrient vital to maintaining muscle mass in older adults. But salmon’s

superpower can be found in its abundance of omega-3 fatty acids, which can help reduce the risk of heart disease. The American Heart Association recommends eating a 3-ounce serving of fish

at least twice a week. Not a fan of salmon? Try another fatty fish, like herring, mackerel, sardines, anchovies or bluefin tuna.

There's nothing wrong with checking your “whole grains” nutritional box with brown rice and quinoa, but “farro can be an alternative to either of these options for a source of fiber, iron,

protein, and multiple vitamins and minerals,” Kirkpatrick says. “Farro has also been shown to be lower on the glycemic index, making it a great choice for people who are following a

moderate- or even lower-carbohydrate Mediterranean dietary pattern.” Not sure how to enjoy farro? Try it cooked risotto-style with Parmesan, or steamed with kale, squash and pears.

Beans

People who live in the Blue Zones, those five regions of the world believed by many to have the highest concentration of healthy centenarians, tend to have a thing for plant-based foods,

especially the many peas, beans and lentils in the legume family. These centenarians eat at least four times as many beans — green beans, soybeans, fava beans — as Americans do on average.

“Few foods contain such impressive amounts of both fiber and protein,” Kirkpatrick says. “The other important aspect of beans is that they contain both soluble and insoluble fiber — this

means that the fiber that beans and lentils contain may have a major benefit to both the prevention of chronic diseases as well as benefits to the microbiome.”

Can the secret to turning back the clock on aging can be found in a pot of green tea? Research has linked green tea to a lower risk of age-related diseases, most notably heart disease. Why?

Consuming nutrient-rich foods high in antioxidants — like green tea — has been linked to longer telomeres. In addition to cardiovascular disease, telomere shortening has been linked to

mental problems, cancer, cirrhosis, diabetes, osteoporosis and osteoarthritis.