Eating for longevity isn’t just about cutting calories or skipping indulgent foods—it’s about choosing ingredients that nourish your body from the inside out. Nutrition experts reveal seven superfoods that can help support a healthy gut, reduce inflammation, and promote overall wellness, giving you a better shot at living a longer, healthier life. Here’s what to add to your diet if your goal is to reach 100.
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1. Grass-Fed Red Meat
While red meat has long been debated in wellness circles, Dr. Paul Saladino, a controversial longevity expert also known as “Carnivore MD,” argues it’s actually one of the most powerful foods for aging well. He points to nutrients like creatine, taurine, vitamin B12, vitamin K2, and collagen—all of which support skin elasticity, joint health, and cellular resilience.
“Red meat may even support longer telomeres,” he said, referring to the protective caps on DNA strands that are linked to longevity. His takeaway? Choosing quality, grass-fed beef may help your skin, hair, and body stay youthful.
2. Liver
For his second pick, Dr. Paul calls organ meats—specifically liver—one of the most nutrient-dense foods for beauty and longevity. Rich in biotin, choline, selenium, and magnesium, liver supports fertility, hormonal balance, and cellular repair. “If you’re not eating organs from animals, you’re missing incredible nutrition,” he explained, noting that many people overlook this traditional food despite its anti-aging benefits.
3. Leafy Greens
Eat those greens! Dr. Sarah Bonza, MD, board-certified US physician, emphasizes the importance of incorporating leafy greens such as spinach, kale, and collards into your diet for a longer life. She notes, "Leaves are rich in vitamins, minerals, and antioxidants, and help to fight chronic inflammation and oxidative stress, two factors implicated with aging." These nutrient-packed greens not only support overall health but also promote gut health and aid in controlling blood sugar levels, reducing the risk of chronic diseases that can impact longevity. We suggest whipping up a big, healthy salad for dinner.
4. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, round out Dr. Bonza's list of longevity-promoting foods. Their high omega-3 fatty acid content is known to support heart health by lowering triglycerides, decreasing blood pressure, and reducing the risk of arrhythmias. Dr. Bonza adds, "Regular intake can also help to prevent inflammation throughout the body, upkeep brain health, and decrease chances of dementia," highlighting the comprehensive benefits of including fatty fish in your diet.
5. Nuts and Seeds
Nuts and seeds offer a plethora of health benefits, including immune support. dietitian Lisa Andrews explains, "Nuts and seeds provide healthy fats as well as selenium and zinc." Selenium acts as an antioxidant, protecting cells against free radicals, while zinc is crucial for normal immune function. For these reasons and more, adding nuts and seeds to oatmeal, trail mix, salads, or enjoying them as a snack can provide a nutrient boost that may contribute to longevity.
6. Edamame
Eating edamame is another fantastic way to get more protein and fiber into your diet. These green soybeans are not only high in protein, at 17 grams per cup, but also in fiber at 8 grams per cup. Not to mention they're delicious! You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," notes Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal. Protein and fiber together help suppress hunger hormones, keep you full, and aid weight loss."
7. Seasonal Fruit
Craving something sweet? Reach for some healthy fruit! Just like vegetables, seasonal fruits provide essential vitamins, antioxidants, and fiber to support a healthy immune system. Andrews recommends adding berries (which are packed with benefits) to smoothies or cereal, and using citrus fruits in salads or salsa. By incorporating seasonal fruits into your diet, you not only satisfy your sweet cravings but also provide your body with vital nutrients that can contribute to longevity.
