When you read the term ‘superfood,’ what comes to mind? Is it a powerful protein product or a fancy fruit?
A superfood is a food item, typically a plant-based food, that is packed with nutrients and has many health benefits that can do wonders for your body. One of the many perks of superfoods is that when you fill your diet with them, they can help boost longevity and help you live longer and happier. We spoke with Jennifer Pallian, a Registered Dietitian, about a list of superfoods that can help make the aging process much easier and gentler.
“When it comes to longevity and aging well, while overall diet quality is key, emerging science continues to spotlight specific foods, often called ‘superfoods,’ that not only nourish but may also protect against the chronic diseases of aging,” she says.
“They are packed with compounds that reduce inflammation, improve metabolic health, and ultimately extend the healthspan.”
Read more about the nine superfoods Pallian says are the “top contenders” below.
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Legumes
Some of the most popular examples of legumes include lentils, beans, peas, peanuts, and more. These little food items pack a powerful punch of protein, nutrients, and more. Plus, they're typically very affordable, which is great for anyone trying to improve their health on a budget. Pallian refers to legumes as "nutritional powerhouses in the quest for longevity."
"Additionally, their high satiety factor and anti-inflammatory phytochemicals round out a compelling profile," she continues. "In short, these humble foods tick multiple boxes for aging well,"
Broccoli
There's a reason so many parents beg their children to 'eat their broccoli,' and that's because it's a cruciferous vegetable packed with fiber, vitamins, and more.
"As a standout among cruciferous vegetables, broccoli is rich in sulforaphane, a sulfur-based compound with profound anti-inflammatory and antioxidant effects," says Pallian.
"Data from over 12,000 adults show that eating broccoli just 1–2 times per week can reduce all-cause mortality risk by up to 43%."
Dark Chocolate
Yes, chocolate is a superfood! More specifically, high-quality dark chocolate. You'll want to read your labels when shopping for dark chocolate to incorporate into your daily diet, but otherwise, this is a fun piece of news for those with a sweet tooth.
"It may sound too good to be true, but dark chocolate, not its sugar-loaded cousin, milk chocolate, is a functional food with measurable cardiovascular benefits," explains Pallian.
"It also enhances insulin sensitivity and has mild mood-boosting effects. However, dose matters. Moderation is key to balancing benefit with caloric load. Dark chocolate is a rare example of indulgence that aligns with longevity science."
Nuts
Nuts have been known for a long time as a super beneficial food that people sometimes underestimate. While they may be high in calories, they have a lot of other great things going on.
"Nuts represent the intersection of flavor, convenience, and long-term health," says Pallian.
"Nuts are rich in MUFAs and PUFAs, fiber, magnesium, and plant protein—all of which modulate inflammation and improve lipid profiles. Their impact on biomarkers of inflammation like C-reactive protein (CRP) and gamma-glutamyl transaminase (GGT) suggests that part of their benefit comes from combating oxidative stress, making them small packages of long-term insurance."
Berries
Now that summertime is here, many of us will be eating berries, one of the most popular superfoods out there. Berries are great and make for a nutritious part of a breakfast, snack, or dessert. Pallian notes that some of the most potent types of berries are strawberries, blueberries, and cranberries.
"Beyond heart and metabolic health, berries offer neuroprotection, with studies showing reduced cognitive decline and DNA damage," adds Pallian. "Notably, the benefits persist even in processed forms, though fresh is best. Yet only 17% of adults consume them regularly."
Jennifer says that enjoying a large handful of berries as often as possible is an excellent example of preventative care to aid the aging process.
Green Leafy Vegetables
Eating greens is one of the biggest pieces of nutritional advice we receive from health experts like doctors and dietitians. That's because they're an accessible superfood containing vitamins and compounds that can improve many bodily functions.
"Green leafy vegetables like kale, spinach, and mustard greens are nutrient-dense, boasting vitamin K, polyphenols, lutein, and natural nitrates," explains Pallian.
"Lutein protects the eyes and brain, while nitrates enhance blood flow and lower blood pressure. Green leafy vegetables also modulate tumor suppressor genes, supporting cancer prevention. The daily inclusion of these greens offers a spectrum of benefits, from protecting bones to supporting cognition, making them a cornerstone of longevity-focused diets."
Green Tea
While this may not be a food, there are super intense health benefits found in green tea, which is why it's a popular beverage in the health and wellness community. Pallian says that it has "lifesaving benefits," and that studies conducted on people who drank several cups of it a day had a drastically reduced mortality rate.
"The star compound in green tea, EGCG, enhances vascular health, reduces inflammation, and protects against stroke-induced neural damage," she adds.
"With global tea consumption already high, promoting green tea as a preventive measure could yield wide-reaching benefits with minimal downside."
Coffee
Again, this is another beverage, but if green tea isn't powerful enough caffeine-wise, coffee also can be beneficial for longevity. Pallian says coffee contains polyphenols, "which reduce inflammatory markers and improve endothelial function."
"Adiponectin levels also rise with regular intake, supporting metabolic health," she continues. "However, coffee's hypertensive effect may blunt its benefits in stroke survivors, underscoring the need for personalized dietary guidance."
Fatty Fish
Types of fatty fish include salmon, mackerel, sardines, and more. These specific kinds are high in omega-3 fatty acids, which "combat inflammation and support heart health," according to Pallian.
"Beyond cardiovascular health, omega-3s also protect against depression and cognitive decline, further extending their role in aging gracefully," she adds.
"Fish proteins themselves may also have anti-inflammatory effects, making fish a double-edged sword for longevity."
Which of these superfoods is your favorite?
