Eating more of these 9 superfoods can help you live longer, experts say

What we eat has a big impact on how we age. The right nutrients can boost energy, protect against chronic disease, and keep our bodies and minds strong. There is no single “longevity diet,” but some foods are rich in compounds that support cellular health and help slow the effects of aging. Based on the insights of expert nutritionists, we highlight nine superfoods that can help you add healthy years to your life.

Meet the Experts

• Lena BakovichMS, RDN, CNSC, Registered Dietitian Nutritionist

• Trista K. The bestMPH, RD, LD, Registered Dietitian

• Dr. RosalesMS, RD, LD, Registered Dietitian

How a superfood supports longevity

Celebrated for packing powerful nutrients in every bite, superfoods are a smart way to upgrade your diet with disease-fighting compounds. These foods provide a variety of essential vitamins, minerals, and antioxidants that help maintain energy, strength, and overall well-being as you age. “While there is no accepted definition of a superfood, most foods earn the title due to their antioxidant content, disease risk reduction potential, fatty acid profile, and/or high fiber content,” explains registered dietitian Dru Rosales, MS, RD, LD. “All of these benefits can improve overall health, which becomes even more important as we age and become more susceptible to disease.”

01 of 09

Kimchi

In addition to being high in probiotics, kimchi also contains a mix of antioxidants, fiber, and key nutrients like vitamins A and C, and minerals like iron and potassium. Probiotics help support a healthy gut microbiome, which, according to registered dietitian nutritionist Lena Bakovic, MS, RDN, CNSC, plays an important role in reducing inflammation, boosting immunity, and even influencing mood. “In addition, the antioxidants and vitamins A and C in kimchi help fight oxidative stress, support the prevention of chronic diseases, and thus may contribute to longevity,” she adds. To preserve these beneficial probiotics, enjoy raw fermented kimchi as a delicious side dish, sandwich topping, or even tossed into a salad.

02 of 09

Turmeric powder

Studies have shown that regular consumption of curcumin, the powerful compound that gives turmeric its golden hue, has been linked to a variety of impressive health benefits. Due to its antioxidant and anti-inflammatory properties, curcumin can help manage or even prevent diseases such as multiple sclerosis, arthritis, epilepsy and certain cancers by neutralizing harmful free radicals. It may also offer protection against cognitive decline such as Alzheimer’s disease. “Since curcumin is best absorbed with black pepper, it’s a good idea to combine turmeric powder with pepper in cooking to maximize its benefits,” says Rosales.

03 of 09

Blueberries

Just one cup of fresh blueberries provides a solid boost of vitamin C, vitamin K and manganese. But what really makes blueberries shine is their high concentration of anthocyanins, natural plant compounds that give them their deep blue color. “Studies have linked higher anthocyanin intake to a 25-32% reduction in heart attack risk, less weight gain over time, and a 26% lower risk of type 2 diabetes,” says Rosales, highlighting the antioxidant’s impressive health benefits.

Aging increases the risk of heart disease, arthritis, neurological disorders, diabetes and cancer, mainly due to inflammatory processes and oxidative stress. “Antioxidants like vitamins C and K and minerals like manganese in blueberries help fight inflammation and can actually slow down the aging process,” explains Rosales.

04 of 09

Avocado

Rich in heart-healthy monounsaturated fats like oleic acid, avocados also provide a generous dose of dietary fiber and a host of micronutrients, including fat-soluble vitamins E and K, B vitamins and potassium. “The monounsaturated fats in avocados help lower LDL ‘bad’ cholesterol levels, thereby supporting cardiovascular health,” explains Bakovich. “Antioxidant vitamins like E and C in avocados help fight oxidative stress, protect cell integrity, and can support skin health.

05 of 09

Spinach

This leafy green is packed with fiber to support gut health and contains key nutrients like iron, magnesium, manganese, and vitamins A and C. “The antioxidants in spinach, namely lutein and zeaxanthin, are good for eye health and may help reduce the risk of age-related macular degeneration,” adds Bakovich, noting that the same compounds that can also support age are especially important for cognition. function. Strategic food pairing is key to getting the most out of spinach’s iron content. “Due to the iron content, if it is combined with a whole food rich in vitamin C, such as citrus fruits or peppers, these foods will synergistically improve the absorption of both iron and vitamin C,” says Bakovich.

06 of 09

Cabbage

Cabbage earns its superfood status thanks to its impressive array of key nutrients that help protect cells from oxidative stress and support vital body functions. “Vitamins A, C, and K contribute to immune health, collagen synthesis, and bone strength—key factors in preventing age-related decline,” says registered dietitian Trista K. Best, MPH, RD, LD. Kale also contains manganese, a mineral that supports metabolism and antioxidant protection, along with small amounts of calcium, potassium, and magnesium, which are critical for heart health, muscle function, and maintaining bone density as we age.

Related: Which Is Healthier, Kale or Spinach? Nutrition experts settle the debate

07 of 09

Lenses

Lentils’ impressive nutrient profile includes folate, iron, and key minerals like magnesium, potassium, and zinc, as well as antioxidants and polyphenols that work together to reduce inflammation, support heart health, maintain muscle mass, and reduce the risk of chronic disease. “High fiber helps lower cholesterol and stabilize blood sugar, and plant-based protein helps preserve muscle as you age,” says Best. She also notes that folic acid and iron are essential for maintaining healthy blood and energy levels, reducing fatigue, and supporting cognitive function. “Antioxidants and minerals like magnesium and zinc help fight inflammation and oxidative stress, both of which contribute to age-related decline.”

For best results, soak lentils before cooking as this shortens cooking time and improves nutrient absorption. “Avoid overcooking, as this can break down some nutrients and reduce texture and flavor,” advises Best.

08 of 09

Chia seeds

Packed with fiber, omega-3 fatty acids, protein, and healthy doses of calcium, magnesium, and antioxidants, chia seeds support longevity and healthy aging by promoting heart health, reducing inflammation, and supporting strong bones. “The high fiber content helps with digestion and stabilizes blood sugar levels, reducing the risk of chronic diseases such as diabetes,” explains Best. “Calcium and magnesium strengthen bones, and antioxidants protect cells from oxidative stress, which is a major factor in aging and age-related diseases.” Pour them over yogurt, mix them into smoothies, or let them soak into your favorite overnight oats for a simple nutritional boost.

Related: Chia seeds vs. flax seeds: Which superfood is healthier?

09 of 09

Tempeh

Rich in protein, fiber, iron, healthy fats including omega-3s, and essential minerals like magnesium, potassium, and calcium, tempeh’s nutrients support longevity and healthy aging by promoting muscle health, heart function, and digestion.

“High-quality plant-based protein helps preserve muscle mass, which naturally declines with age, while fiber helps with digestion and helps prevent chronic diseases like heart disease and type 2 diabetes,” explains Best. “Additionally, probiotics from tempeh fermentation may benefit gut health, which has been linked to improved immune function and general well-being as we age. Minerals such as calcium and magnesium further support bone strength, which is critical in preventing age-related bone loss.” Incredibly versatile, slice tempeh and grill it for sandwiches or stir-fries, or mash it into tacos, spaghetti sauces, or grain bowls for a hearty, flavorful plant-based protein swap.

While it can be easy to focus only on nutrient-dense superfoods, your overall eating habits are actually the foundation of healthy aging and longevity. A simple but effective place to start is to eat five servings of fruit and vegetables every day, cut back on sugar and switch to whole grains. “These three habits have been consistently shown to help reduce the risk of chronic disease and are often recommended by health care professionals, including registered dietitians and physicians,” says Rosales.

Read the original article on Real Simple.