25 Great Superfoods to Help You Live Longer

These delicious foods can help you stave off disease and remain healthier as you age

Kimberly Goad,

AARP

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Published November 21, 2024

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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.

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 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.)

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 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.

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 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.

4. Berries

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's abundance of omega-3 fatty acids can help reduce the risk of heart disease.

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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 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.

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.” 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, 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.”

8. Green tea

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.

9. Sweet potato

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 study published in 2022 in the journal Antioxidants suggests a connection between consumption of purple sweet potatoes and a lower risk of diabetes, cardiovascular disease and cancer. It’s also associated with improved cognitive function.

“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 (aka 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.

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10. Broccoli

Consider broccoli’s considerable bona fides. First, it's loaded with a sulfur-based nutrient called sulforaphane that’s believed to protect against various types of cancer. Second, its high fiber content is good for digestion, but it 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 also a good source of vitamins K and C, which benefit bone health.

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, egg, yogurt, cheese and bacon (or other processed meat) with avocado.

12. Dark leafy greens

Regularly eating spinach, kale, chard, collards, lettuce and the like may slow age-related cognitive decline, according to research out of Rush University in Chicago. Researchers compared study participants who ate around a serving of greens a day with those who ate less than a serving a day. They found that the rate of cognitive decline among those who consumed the most was the equivalent of being 11 years younger in terms of brain health.

“Dark green 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 tree-nut family. Research, including a study published in the Journal of the American Heart Association, suggests that regularly eating tree nuts such as pecans, cashews, hazelnuts, almonds, Brazil nuts and walnuts can reduce your risk for heart disease, stroke, atrial fibrillation 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, looked at how food choices affect life expectancy. It found that the biggest gains could be made by eating less red meat 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 a week had an 18 percent lower risk of heart disease compared with 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.

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15. Water

An estimated 28 percent of older adults don't drink enough water. Here’s why that’s a big deal: Not only does hydration play an essential role in the way your body functions — including lubricating your joints and pumping blood to your heart — but inadequate hydration is associated with multiple 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 you typically get about 20 percent of the water you need from the food 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 shows that oats are not only packed with nutrients, particularly protein and healthy mono- and polyunsaturated fatty acids, but they are also an important source of natural antioxidants, those anti-aging 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 considered 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 — it has twice as much as traditional yogurt. And because it’s a very good source of probiotics. According to a review of studies published in Nutrition Reviews, decades of research suggest that consuming fermented foods — especially fermented milk products like yogurt — is associated with better outcomes related to gastrointestinal health, cardiovascular health, cancer risk, weight management, diabetes and bone density.

Like your yogurt sweetened? Skip the flavored varieties — which are often loaded with enough sugar to push yogurt into the dessert column — and add fresh fruit instead.

18. Microgreens

Something of a newcomer to the produce section, microgreens fall somewhere between a sprout and a baby green. You’ll know 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 down 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 — with healing properties against 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,” Kirkpatrick says.

Coffee can help guard against depression, cardiovascular disease, cancer, and type 2 diabetes.

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20. Coffee

Considering all the health benefits in your morning brew — coffee helps guard against everything from depression to cardiovascular disease, 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 tend to 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 list of ingredients. 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, Kennedy says. Instead, stick with those that list just one (nut or seed) ingredient.

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, a recent study published in Current Research in Physiology 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. Flaxseeds

Seeds tend to sit in the dietary shadow of nuts, but they shouldn’t, Kennedy says. Seeds can deliver “many of the same nutritional benefits.” Top of her list: 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 says. Buy them already ground or grind whole seeds in a coffee grinder, and store in the refrigerator to help maintain potency. Add to oatmeal, your favorite muffin recipe, or use 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 C as citrus fruits. Just one medium orange has 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 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

No, it’s not your imagination. There’s a scientific explanation for why you feel happier after eating dark chocolate. A study published in The Journal of Nutritional Biochemistry found that participants who ate 85 percent dark chocolate every day maintained a better overall mood than those who ate chocolate with less cocoa — or no chocolate at all. The researchers think the mood-altering effects of super-dark chocolate may come from its polyphenolic compounds.

But can it help you 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, copper and other nutrients, but (be sure) to look at the added sugar and fat when taking those nutrients into account,” Weinandy says. “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.”

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Kimberly Goad is a New York-based journalist who has covered health for some of the nation’s top consumer publications. Her work has appeared in Women’s Health, Prevention, Health and Reader's Digest.