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Foods a Longevity Expert Eats Every Day

Updated: Nov 3, 2023

Doctor and longevity expert Dr. Mark Hyman swears by these five foods to age well, live longer, and reduce the risk of chronic disease.

Small tubs of different colourful berries

The 63-year-old says he is biologically 20 years younger thanks to his daily routine and eating habits. His recent best-selling book Young Forever: The Secrets to Living Your Longest, Healthiest Life promotes the idea that people have some control over the rate at which they age and, therefore, the quality of their later years.

These are the five foods Hyman eats daily to “ensure my health and to make sure I live a long and healthy life.”

Cruciferous Vegetables: Such as broccoli, brussels sprouts, kale, and cabbage are rich in phytonutrients crucial for reducing inflammation and the risk of cancer. They also contain magnesium, folate, and fiber to help with digestion.

Olive Oil: The cornerstone of the Mediterranean diet is cooking with olive oil, and Hyman says he prioritizes extra virgin olive oil each day. The healthy fat contains antioxidants touted for reducing the risk of chronic health conditions and heart disease. Olive oil can also combat oxidative stress, which harms brain health and can trigger neurodegenerative diseases.

Nuts: Such as cashews, almonds, and walnuts, have been associated with a reduced risk for diabetes, improving health and life span, Hyman says. They are rich in fiber, making people feel fuller and stay energized for longer. Dan Buettner, the founder of Blue Zones LLC, also found nuts as a key to longevity in his research centered around the diets of those living the longest - and says to eat a daily handful.

Berries: They are packed with antioxidants and phytochemicals, which can “activate longevity pathways,” Hyman says. They can also keep the gut healthy, fight inflammation, and, therefore, reduce the risk for heart disease and other life-threatening chronic conditions.

Green Tea: While tea isn’t technically a food, it is still a key part of Hyman’s day. Beyond the calming feeling of a warm cup of tea, the beverage can reduce oxidative stress. Green tea contains catechins, antioxidants that can protect the brain from disease and help people age well.



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