This article was written with help from AI and edited by Thrive Market’s talented team of human writers.
What if one of the secrets to a long and vibrant life could be found in your grocery cart? While genetics can play a role in longevity, it’s not the only factor. Lifestyle and diet are among the most powerful components influencing how long—and how well—we live. Studies of the world’s longest-living populations reveal diets that are largely plant-based, emphasizing whole grains, legumes, fruits, and vegetables, with moderate consumption of meat and dairy. Fermented foods are also commonly consumed on a regular basis.
Best Foods for Longevity
A longevity-focused diet isn’t about strict restrictions or fad trends. Instead, it focuses on whole, unprocessed foods while minimizing added sugars, refined grains, and saturated and trans fats.
Fruits & Berries
Fruits and berries deliver antioxidants, vitamins, and fiber. Dark-colored berries—like blackberries and mulberries—may be especially beneficial as they contain phytonutrients which help support overall health.
- Apples
- Avocados
- Blackberries
- Blueberries
- Grapes
- Oranges
- Pomegranates
- Strawberries
Vegetables
According to Harvard Health, certain veggies enjoy superfood status. These include leafy greens (a good source of vitamin A, vitamin C, and calcium), and cruciferous veggies (a source of fiber).
Legumes & Beans
Legumes and beans offer plant-based protein, fiber, and resistant starch. A study from the National Institutes of Health shares that “along with being a highly nutritious food, evidence shows that legumes can play an important role in the prevention and management of a number of health conditions.”
Whole Grains
Whole grains provide fiber, B vitamins, and essential minerals like magnesium.
- Barley
- Brown rice
- Farro
- Oats
- Quinoa
- Whole wheat bread
Unsaturated Fats
Unsaturated fats are typically found in plant-based foods (like vegetables, nuts, and seeds) as well as many fish. Cleveland Clinic explains that this type of fat can “help boost good cholesterol and lower bad cholesterol in your blood.”
Protein Sources
Protein is a macronutrient that’s essential to the human body. It serves as one of the building blocks of body tissue and can also be a source of fuel. When proteins break down, they transform into amino acids which help build muscle mass, repair cells, and keep organs working their best.
Fermented Foods
Fermentation is a preservation technique that involves mixing ingredients with a salt-based starter, then allowing it to steep in a controlled environment while the probiotics (aka good bacteria) feed on the sugars and carbs.
Herbs & Spices
Many herbs and spices contain antioxidants. Studies suggest that “diets rich in phytochemical-containing herbs and spices can contribute to reducing the risk of chronic diseases.”
