AARP Hearing Center
25 Great Superfoods to Help You Live Longer
These delicious foods can help us stave off disease and remain healthier as we age
These foods can fuel better health and a longer life. Read on to learn what to put on your plate.
Sam Island
Key takeaways
- A Mediterranean-style eating pattern rich in fresh foods is linked to longer, healthier lives and may help protect and preserve your DNA.
- A wide mix of plant-based foods, healthy fats and lean proteins may help reduce risks of major diseases like heart disease, cancer and diabetes.
- Nutrient-dense staples, including foods such as vegetables, beans, fish, tea and nuts, support heart, brain and metabolic health as we age.
There’s a reason the Mediterranean diet often snags a top spot on “best diets” lists. Research shows that people who follow an eating plan that favors fresh foods over processed foods tend to live not just long lives, but long, healthy ones. The proof may be in their telomeres.
Like the plastic tip on a shoelace, telomeres are found at the ends of chromosomes and help protect DNA. They naturally shorten as we age, and smoking, stress and a poor diet can accelerate that process. However, sticking to a Mediterranean diet helps maintain telomere length, suggests a growing body of research, including a 2024 review of studies published in the journal Nutrients. In other words, it may increase longevity.
More Ways to Benefit
- Related Benefit 1
- Related Benefit 2
- Related Benefit 3
- Related Benefit 4
- Related Benefit 5
“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 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, these 25 superfoods may help you stave off all the biggies — cancer, cardiovascular disease, diabetes, dementia and obesity — and live a longer life.
1. Cruciferous vegetables
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 our liver remove toxins and waste from our body,” 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.)
2. 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 offer cancer-preventive properties, as well as promote heart health,” says Stacy Kennedy, a registered dietitian in Wellesley, Massachusetts. Research suggests that walnuts in particular deserve a special shout-out.
A large review of studies published in 2026 in Food Science & Nutrition suggests that eating walnuts regularly may help improve cholesterol and other factors linked to cardiovascular disease and metabolic health.
3. Olive oil
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 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.
4. Berries
There’s no such thing as a bad fruit. They all offer a variety of immune-supportive, anti-inflammatory 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 the superstar of the berry family. “The vibrant color is one way you can tell they’re good for you,” Kennedy 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, which is helpful for immune support,” says Kennedy.
Salmon's abundance of omega-3 fatty acids can help reduce the risk of heart disease.
Sam Island
5. 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 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.
6. Farro
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 while also providing protein.” Not sure how to enjoy farro? Try it cooked risotto-style with Parmesan or steamed with kale, squash and pears.
7. Beans
People who live in the Blue Zones, the 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 — such as black beans, garbanzo beans, soybeans — 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.”
8. Green tea
Can the secret to turning back the clock on aging be found in a pot of green tea? Research has linked it to a lower risk of age-related diseases, most notably heart disease. One potential explanation: 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.
9. Sweet potatoes
One clue to why the Japanese island of Okinawa is a Blue Zone: Okinawans get most of their calories not from white rice but from sweet potatoes. A review of research published in 2024 in Food Chemistry: X showed a connection between consumption of purple sweet potatoes and a lower risk of diabetes, cardiovascular disease and cancer, as well as potential benefits for cognitive health.
“Sweet potatoes’ high-fiber content is also noteworthy,” Weinandy says. “Fiber does a lot more than help with bowel regularity; it’s what many of the beneficial microorganisms in our guts feed off of. This is a good thing, as it promotes a healthier microbiome in our intestinal tract.”
Worth noting: The pigment in purple sweet potatoes (a.k.a the Okinawan sweet potato) is loaded with the same antioxidants as blueberries, cherries and red cabbage, but in even higher concentrations, Weinandy says, while “the orange ones are highest in beta-carotene, which is good for your skin and eyes.”
Broccoli's high fiber content is good for digestion and can also lower LDL (bad) cholesterol levels.
Sam Island
10. Broccoli
Consider broccoli’s considerable bona fides. First, it’s loaded with a sulfur-based nutrient called sulforaphane, which is believed to protect against various types of cancer.
Second, its high fiber content supports digestion and can also lower LDL (bad) cholesterol levels and the risk of coronary heart disease.
Third, the high levels of vitamin A, among other antioxidants, aren’t merely good for your eyes — they may also help prevent age-related macular degeneration and cataracts.
Finally, broccoli is a good source of vitamins K and C, which benefit bone health and immune function. No surprise, then, that participants in a study on broccoli, published in 2024 in Frontiers in Nutrition, who consumed the veggie at least one to two times per week had significantly lower all-cause mortality risks when compared with those who never touched the stuff.
11. Avocados
If your guilty pleasures all reside on the menu of your favorite Tex-Mex joint, at least one of them should be relabeled “guilt-free.” The star ingredient in that order of guacamole is linked to a reduced risk of heart disease. In a 30-year study of some 110,000 men and women, published in 2022 in the Journal of the American Heart Association, those who ate at least two servings of avocado a week had a significantly lower risk of cardiovascular disease and coronary heart disease than those who seldom ate them.
The study also found that the risk of cardiovascular disease was between 16 and 22 percent lower for people who substituted half a daily serving of margarine, butter, eggs, yogurt, cheese and bacon (or other processed meats) with avocado.
12. Dark leafy greens
Regularly eating vegetables — especially spinach, kale, chard, collards, lettuce and the like, as well as cruciferous veggies — may improve cognitive function and slow age-related cognitive decline, according to a study published in 2024 in The Journal of Nutrition, Health and Aging.
“Dark leafy greens are packed full of vitamins, minerals and other good-for-us plant compounds that decrease inflammation and help our bodies in many ways. They’re also a good source of fiber and very low in calories,” says Weinandy, who places spinach and kale at the top of the leafy greens list. “These two have been listed as superfoods because they are good sources of many nutrients, including vitamins K and A, potassium and lutein, which is especially good for the eyes.”
13. Other tree nuts
We mentioned walnuts earlier, but it wouldn’t be fair to leave out the rest of the tree-nut family, including pecans, cashews, hazelnuts, almonds and Brazil nuts. A review of studies published in 2026 in the Archives of Cardiovascular Diseases suggests that eating nuts regularly can reduce your risk for heart disease, stroke and other types of cardiovascular disease.
No surprise, Kennedy says: “Nuts give us fiber, protein, healthy fats and key vitamins, and minerals like omega-3s, vitamin E, calcium and selenium.”
14. Tofu
This staple of the Okinawan diet — also called bean curd — is mostly soybeans and water, which explains why it’s such a good source of plant-based protein. “Soybeans are a complete protein,” meaning they contain all nine essential amino acids, Weinandy says. “More research is pointing toward the advantages of replacing some animal protein with plant-based sources to help decrease disease risk, especially since plant proteins are lower in saturated fat.”
One study, published in 2022 in PLOS Medicine, examined how food choices affect life expectancy. It found that the biggest gains could be made by eating more legumes and less red and processed meat such as hot dogs, sausage and lunch meat. In another study of more than 200,000 people, those who ate at least one serving of tofu per week had an 18 percent lower risk of heart disease than those who rarely ate tofu.
For those 51 and older, the National Academy of Medicine recommends about 13 cups of water for men and 9 cups for women.
Sam Island
15. Water
An estimated one-quarter to one-third of adults in the U.S. and Europe don’t drink enough water. Here’s why that’s a big deal. Hydration plays an essential role in the way your body functions, lubricating your joints and pumping blood to your heart. Inadequate hydration is associated with conditions such as constipation, urinary tract infections, kidney stones, exhaustion, falls and poor memory. The National Academy of Medicine recommends about 13 cups for men and 9 cups for women for those age 51 and older, but keep in mind that you typically get about 20 percent of the water you need from the foods you eat.
How to know if you’re dehydrated? “Your thirst isn’t always a good indicator of how much water you need,” says Kimberly Gomer, a registered dietitian in Ramrod Key, Florida. “Headache, fatigue, low energy and constipation could all be signs of needing water.”
16. Oatmeal
That morning bowl of oatmeal may reduce your risk of early death. A review of research published in 2023 in The Scientific World Journal showed that oats are not only packed with nutrients, particularly protein and healthy mono- and polyunsaturated fatty acids, they are also an important source of natural antioxidants, those molecules that help reduce the risk of cardiovascular disease and diabetes, among other health woes.
“Oats have been found in multiple studies to improve [cholesterol levels],” Kirkpatrick says. “They’re also highly versatile for breakfast, or as an ingredient in baked goods.”
17. Low-fat Greek yogurt
Very few types of dairy are part of the Mediterranean diet, but low-fat Greek yogurt gets a special pass. Why? Because it’s rich in bone-strengthening calcium. Because it’s loaded with protein — twice as much as traditional yogurt. And because it’s a very good source of probiotics. According to a review of studies published in 2026 in Frontiers in Nutrition, consuming fermented foods — especially fermented milk products like yogurt — is associated not only with a lower risk of dying from any cause, but also better outcomes related to cardiovascular health and cancer risk.
Like your yogurt sweetened? Skip the flavored varieties, which are often loaded with enough sugar to push yogurt into the dessert category, and add fresh fruit instead.
18. Microgreens
A bit of a newcomer to the produce section, microgreens fall somewhere between a sprout and a baby green. You’ll recognize them by their size (they are baby plants) and their intense flavor, which can be spicy, slightly sour or even bitter, depending on the variety. What makes them special? “Microgreens are mega sources of nutrients,” Weinandy says. “For added nutrients, toss microgreens in with any foods you would normally eat their leafy green cousins in.”
19. Buckwheat
You already know that eating more whole grains — whether it’s an old standby like brown rice, or one of the less-common alternatives — can help reduce mortality from cardiovascular disease, slow the progression of aging and improve lifespan. What you may not know is that buckwheat has bioactive components — proteins, fiber, vitamins, flavonoids and phenolic acids — that may help reduce the risk of chronic diseases, according to a review of research in Food Science & Nutrition. “Cooked buckwheat groats go great on top of veggie bowls, soups and salads to add some crunch, fiber and nutrient density,” says Kirkpatrick.
Coffee can help guard against depression, cardiovascular disease, cancer, and type 2 diabetes.
Sam Island
20. Coffee
Considering all the health benefits of a morning brew — coffee helps guard against everything from depression to cardiovascular disease, liver cancer and type 2 diabetes — its inclusion on this list should come as no surprise. Like tea, coffee is a top source of polyphenols, Weinandy says. Of course, moderation is key. According to dietary guidelines, three to five 8-ounce cups of plain black coffee — or up to 400 mg of caffeine — per day can be part of a healthy diet.
“Caffeine can create issues for some people, depending on age, gender and how they metabolize it,” says Weinandy, adding that only purists reap the full health benefits. “A cup of plain coffee or one with a splash of milk is quite different from a cup of coffee with added syrups and half-and-half, topped off with whipped cream.”
21. Nut butters and seed butters
Not a fan of the nuts and seeds that show up on virtually every nutritionist’s list of superfoods? You can get many of the same healthy fats, proteins, fiber, vitamins and minerals with their ground-up, in-a-jar versions. Just be sure to check the ingredient list. Sugar is often added to peanut butter, almond butter and the like to enhance flavor. So are hydrogenated vegetable oils — significant sources of saturated fat — to help prevent oil separation and enhance spreadability. These additions strip many nut butters and seed butters of their superfood status, according to Kennedy. Stick with those that list just one ingredient (nut or seed).
22. Lentils
A member of the all-star legume family, the edible seeds known as lentils are “low in fat and high in protein, folate, iron, potassium and magnesium,” Kirkpatrick says. Choosing lentils and other “legumes in place of animal proteins can lower your risk of cardiovascular disease and cancer.” Indeed, according to a paper published in 2024 in Current Research in Physiology, research linked the regular consumption of lentils to a reduced incidence of diabetes, obesity, certain tumors and cardiovascular diseases. Not a fan of lentil soup? Use them to make veggie burgers or top a green salad with them.
23. Flaxseed
Seeds tend to sit in the dietary shadow of nuts, but they shouldn’t. Kennedy says seeds deliver “many of the same nutritional benefits.” At the top of her list is flaxseed. Ground flaxseed offers fiber, protein, lignans (a type of polyphenol that helps boost heart health) and a plant-based omega-3 known as alpha-linolenic acid. To reap the full nutritional benefits, avoid consuming flaxseeds whole.
“When the seed is intact, it’s hard for your body to absorb the omega-3,” Kennedy explains. Buy them already ground, or grind whole seeds in a coffee grinder and store them in the refrigerator to maintain their potency. Add to oatmeal, your favorite muffin recipe, or use it in place of breadcrumbs on baked tofu or chicken.
24. Citrus fruits
Plenty of foods on this list are good sources of vitamin C, but few are as rich in it as citrus fruits. Just one medium orange contains 70 mg of vitamin C. For people 50 and older, the recommended daily intake is 90 mg per day for men and 75 mg a day for women.
What makes vitamin C so important? A potent antioxidant, it helps neutralize free radicals that can damage healthy cells, increasing the risk for cancer, cardiovascular disease, age-related macular degeneration and cataracts. Vitamin C also helps wounds heal and boosts the immune system.
25. Dark chocolate
It isn’t your imagination, there’s a scientific explanation for why you feel happier after eating dark chocolate. A study published in 2024 in Scientific Reports found that eating 10 grams of 78 percent dark chocolate every day — about one to two small squares — improved depression in menopausal women.
But can it help us live longer? Some research says yes. A 2022 Finnish study published in the European Journal of Epidemiology found that eating chocolate was linked to a lower risk of both heart disease and death. More research is needed to prove this link, though — and we’re ready to sign up as subjects.
“Dark chocolate has some beneficial compounds, like magnesium and copper, as well as polyphenols [beneficial plant compounds], but look at the added sugar and fat when taking those nutrients into account,” says Weinandy. “If chocolate is replacing other desserts like cookies and sugary candy, chocolate is the healthier choice. I recommend eating the equivalent of a single wrapped piece of dark chocolate up to once or twice a day.”
AARP Membership
Join AARP for only $15 per year with automatic renewal. Get instant access to members-only products and hundreds of benefits, a free second membership, and a subscription to AARP The Magazine.
You Might Also Like
25 Surprising Ways to Live Longer
Science-backed ways to extend life expectancy
6 Top Health Tips to Live By
An internist and cardiologist gives his best advice, gleaned from decades in practice
25 Great Ways to Get More Fiber in Your Diet
Smart habits that can improve digestion, lower cholesterol and satisfy a sweet tooth