While we can’t stop the clock on ageing, the daily choices we make can either accelerate or slow it down. When it comes to diet, in addition to the general principles of healthy eating (you probably know these by now!), there are certain superfoods that stand out for their ability to support longevity and healthy ageing.
Watch the video below or listen to the podcast (episode 156)
Berries: A Powerful Antioxidant Boost
Berries are celebrated for their high levels of antioxidants, flavonoids, and polyphenols, all of which help combat oxidative stress and inflammation—two key drivers of aging. Studies show that those who regularly eat berries have a 21% lower risk of mortality from any cause. Cranberry lovers benefit the most, with a 31% lower risk, while regular blueberry eaters enjoy a 21% reduction, and strawberry fans see a 14% decrease. For best results, choose organic berries to avoid exposure to pesticides.
Beans: A Longevity Staple
A staple of each of the Blue Zone diets, beans are a powerhouse of nutrients, including fibre, protein, folate and key minerals like iron, potassium and magnesium. Research shows that for every 20g of beans consumed daily, there’s a 7% drop in mortality risk. Opt for organic beans where possible, and note that canned varieties tend to have lower levels of lectins, making them easier to digest for some people.
Nuts and Seeds: Tiny Powerhouses for Your Health
Packed with healthy fats, fibre, protein, vitamins and minerals, nuts and seeds offer numerous health benefits, including reducing your risk of heart disease, diabetes, dementia and certain cancers. They have even been shown to increase the length of your telomeres and reduce cell senescence! Incorporate a mix of almonds, Brazil nuts, walnuts, chia seeds, flaxseeds, and more. Keep them as unprocessed as possible and remember that peanuts, while technically a legume, share many of these benefits.
Cruciferous Vegetables: Detox and Hormone Support
This group of veggies belong to the Brassica family and include broccoli, Brussels sprouts, cabbage, cauliflower, kale, bok choy, radish (and horseradish), rocket, watercress, turnips, collard greens and Swiss chard. They are rich in fibre (100 calories' worth provides about 25–40% of your daily fibre requirement), key vitamins, minerals and phytonutrients, including antioxidants, glucosinolates, sulforaphane and indole-3-carbinol. Research has linked these compounds to improved heart health, brain function, hormone balance, detoxification, cancer prevention and longevity.
Eggs: The Humble Superfood
The humble egg has a lot going for it when it comes to healthy ageing! Eggs offer high-quality protein and a range of essential nutrients like B vitamins, vitamin D, selenium, and phosphorus. One study found that replacing red meat with 50g of eggs per day can reduce total mortality by 8%. Don’t skip the yolks—they’re rich in choline, folate, and B12, which support DNA methylation and healthy ageing.
Olive Oil: The Elixir of Longevity
Often known as ‘liquid gold’, I like to think of olive oil as the elixir of healthy ageing. Read this blog to learn why this oil is such a powerful ally for longevity.
SMASH Fish: Heart and Brain Health Heroes
An easy way to remember these types of fish, ‘salmon, mackerel, anchovies, sardines, and herring’, which are naturally high in omega-3 fats, and lowest in mercury levels. Great for heart and brain health, two of the systems we need to really protect as we age.
Gut-Loving Foods: Your Microbiome Matters
Gut health is paramount to ageing well. Foods to support our gut include prebiotics (e.g. chicory root, garlic, onions, leeks, asparagus, bananas, artichokes, apples, flaxseeds), and probiotics (e.g. yoghurt, kefir, sauerkraut, kimchi, kombucha, sourdough bread, apple cider vinegar).
Chocolate, Red Wine, and Coffee: The Happy Trio
I'm a big believer that indulgences can be part of a healthy lifestyle when chosen wisely, so these 3 make my list!
Dark chocolate – high cocoa content (over 70%) chocolate contains several beneficial phytonutrients, including flavanols, polyphenols, theobromine and anandamide (known as the ‘bliss’ molecule!). These compounds help fend off oxidative stress and inflammation, improving heart health, mood regulation and cognitive function. More recently it’s even been shown to help with healthy ageing, through supporting mitochondrial function and reducing zombie cells. It’s also rich in magnesium, which is your body’s relaxation mineral (no wonder we eat more chocolate when we’re stressed!).
Red wine – if you’re like me and love a nice glass of good red, a little of what makes you happy sometimes does you more good than harm if you’re sensible. While red wine contains beneficial phytonutrients including resveratrol, anthocyanins, quercetin, catechins, tannins and ellagic acid, it’s a stretch to include it in any healthy eating protocol! However, if you do enjoy a glass, opt for high-quality, preferably organic, varieties and drink it with food (and friends!) to minimise any adverse effects of the alcohol.
Coffee – another of my favourites, is rich in phytonutrients like chlorogenic acids and cafestol. Studies show that coffee can reduce the risk of diabetes, heart disease, and even extend telomere length! Opt for organic, low-mycotoxin brands, and avoid sugary add-ins (a grande-size latte from Starbucks contains almost 18g of sugar, while the oat milk version has 28g of sugar!). Drinking coffee after breakfast, rather than on an empty stomach, helps prevent cortisol spikes.
Summary
Incorporating these longevity superfoods into your diet is a powerful way to support healthy ageing. While there’s no single “magic food,” a balanced approach that includes nutrient-dense options like these can make a real difference. Keep in mind that quality matters—choose organic, unprocessed options where possible. And remember, moderation is key, especially when it comes to treats like red wine and chocolate. Combined with other healthy lifestyle choices, these foods can help you age better and embrace the years ahead.
This is an excerpt from my upcoming book “Life After Menopause; Embrace Your Next Chapter With A Healthy Body And Mind“. If you'd like to be the first to know when it will be available to buy, do join the Book Waitlist.