As we age, nourishing our bodies with the right foods becomes more important than ever. For anyone over 50, eating a diet rich in longevity foods, nutrient-dense, antioxidant-packed foods can support healthy aging, boost energy, and reduce the risk of chronic diseases.
I’m all about healthy living, and I am always doing research on what to eat and what not to eat. I recently landed in the clinic with kidney stones that just made me rethink my entire diet, again.
I want to be strong and healthy as I get older, and at almost 63, I’m doing the best I can, but I feel there is always room for improvement. I’m not perfect.
And I’m always telling you guys, it’s never too late to take care of your health, no matter how old you are. I recently just quit smoking and eating sugar. You can learn more about that here.
In doing my research, I noticed that doctors and health care experts consistently recommend certain superfoods that help maintain strength, cognitive function, and overall vitality well into your 70s and beyond.
Here’s a list of 15 foods for longevity that every person over 50 should incorporate into their diet to promote a longer, healthier life.
15 longevity foods to add to your diet today
While I don’t eat everything on this longevity foods list, I do my best. The funny thing here, tomatoes are on this list, and me being an Italian, you would think I eat these all the time, but nope! I rarely even buy tomatoes. I know, weird.
Here’s a great chart and guide from the Harvard School of Public Health
I’m off to the market today and I will add those to my basket. I have some lovely hierba buena growing in my yard that is perfect to eat with these red gems!
Fatty Fish (Salmon, Sardines, Mackerel)
Rich in omega-3s that support heart and brain health. I’ll admit, not a fan of these fish at all. I have decided to take Omega 3 6 9 supplements instead.
How to eat: Grill, bake, or add canned sardines to salads for a quick boost.
Dark Leafy Greens (Spinach, Kale, Swiss Chard)
Packed with vitamins and antioxidants that support brain health, bone strength and prevent aging diseases. I am working on adding more of these into my diet.
How to eat: Sauté with garlic or add raw to smoothies and salads. I like to mix mine with beans and garlic. It’s one of my favourite Italian dishes my mom used to whip up. Yum!
Berries (Blueberries, Strawberries, Blackberries)
High in antioxidants and flavonoids that protect brain cells and help prevent cellular aging.
Source: Cleveland Clinic
How to eat: You don’t need me to tell you how to eat berries! Snack on them fresh, mix in a smoothie or toss them into yogurt and oatmeal.
Nuts (Almonds, Walnuts, Pistachios)
Provide healthy fats and protein to support overall health and reduce the risk of chronic illnesses and age-related diseases.
How to eat: I love nuts because you can literally eat them a million ways. Eat a handful as a snack, bake with them or sprinkle them over salads and cereal. Also, pecan-crusted anything? Hello!
Olive Oil (Extra Virgin)
Loaded with monounsaturated fats and antioxidants, it can lower the risk of heart disease, stroke, cancer, and neurodegenerative diseases
How to use: Any way you want! Use as a salad dressing base or drizzle over cooked vegetables. By the way, olive oil is also fantastic for hair and skin!
Beans and Lentils
Great plant-based protein and fibre for digestion, and helps support heart health, reduce blood sugar and prevent diabetes and other age-related diseases.
How to eat: Add to soups, stews, or make into a hearty salad. There are also a ton of great and healthy recipes for brownies and cookies using beans. Yum!
Whole Grains (Quinoa, Brown Rice, Oats)
Nutrient-rich and loaded with fibre – supports heart health, reduces the risk of cancer, and controls blood sugar.
How to eat: Use as a substitute for white rice or add oats to smoothies and baking.
Cruciferous Vegetables (Broccoli, Brussels Sprouts, Cauliflower)
They support longevity by helping the body detoxify, reducing inflammation, and lowering the risk of cancer and heart disease.
How to eat: Steam, roast, or add to stir-fries. You can also eat them raw and dip them into hummus or guacamole, both also really healthy for you!
Green Tea
While not exactly a food for longevity, green tea is rich in antioxidants and boosts metabolism. These antioxidants protect cells, reduce inflammation, and support brain and heart health.
How to eat: Enjoy hot or iced daily. You can also add green tea powder to baking and cooking for an added boost!
Mushrooms (Shiitake, Maitake, Reishi)
Mushrooms are great for boosting immune function, reducing inflammation, and providing key nutrients that support brain and cellular health.
Check out this article from the National Library of Medicine for more information on just how powerful mushrooms are.
How to eat: Sauté with herbs or add to soups, stir-fries, eggs and casseroles. Anyway you like!
Tomatoes
High in lycopene, an antioxidant that supports heart health, protects against certain cancers, and fights cellular aging.
How to eat: Eat fresh in salads, roasted, or in sauces. I need to eat more!
Garlic
Contains allicin, supporting heart health, reducing blood pressure, and boosting immune function with its potent anti-inflammatory and antimicrobial compounds.
How to eat: Use fresh in cooking or roasted as a spread. I have a weird true story for you. Growing up, one of our neighbours used to pin garlic on her kids to ward off evil spirits. Every day!
Sweet Potatoes
Sweet potatoes are one of my favourite longevity foods (hello sweet potato fries in the air fryer!!) with their high levels of beta-carotene, fibre, and antioxidants that support eye health, immune function, and reduce inflammation.
How to eat: Bake, mash, or roast with spices. Psst – air fryer fries. Thank me later!
Yogurt (Probiotic-rich)
Yogurt supports gut health with probiotics, enhancing digestion, boosting immunity, and helping maintain strong bones with calcium and vitamin D.
How to eat: Eat plain or with fresh fruit and nuts. Oddly enough, I have a hard time eating yogurt. I have to force it down. Side note – yogurt is also great for anti-aging face masks!
Turmeric
Turmeric contains curcumin, its active compound, which fights chronic inflammation, supports brain health, and may help prevent age-related diseases.
You might like this article with more health benefits of turmeric from John Douillard.
How to eat: Add powdered turmeric to soups, stews, or pretty much anything you cook!
final thoughts on longevity foods
Adding these 15 doctor-approved longevity foods into your daily meals can be a game-changer for healthy aging. By focusing on nutrient-rich choices that support heart health, brain function, and immune resilience, you give your body the fuel it needs to thrive after 50.
Remember, longevity isn’t just about adding years to your life but adding quality and vitality to those years. Start embracing these foods today and take a confident step toward a stronger, healthier future.
