Longevity foods are selected foods that are rich in important nutrients, vitamins and trace elements and specifically help maintain health and longevity.
For example, many longevity foods promote autophagy – a natural process that maintains cellular health and reduces NAD+ consumption .
This article also focuses on lesser-known active ingredients, such as fisetin (found in strawberries) or ergothioneine (mainly in mushrooms), whose effectiveness on longevity has been clinically studied.
Here are 15 longevity foods for a long and healthy life:
Berries are a true nutritional powerhouse that promotes cellular health, reduces inflammation, and improves cognitive functions such as concentration and memory.
They are also rich in antioxidants such as anthocyanins and ellagic acid, which protect your heart from oxidative stress while reducing inflammation, which is why they are considered a longevity food.
Include in your diet:
In the morning in yogurt, oatmeal or smoothies
As a snack pure or frozen
In salads or desserts
Ingredients per 100g
Vitamin C: up to 60 mg (supports collagen formation, the immune system and important for cell protection)
Fisetin: approximately 160 µg (in strawberries; a senolytic agent that removes old cells and promotes cellular health)
Fiber: 2-3g (supports the microbiome and promotes digestion)
2. Green leafy vegetables - detox for the body
Green leafy vegetables offer a wealth of vitamins and antioxidants that support your bones, eyes, and body detoxification. They contain lutein and zeaxanthin, among other nutrients, which have been shown to protect the retina and reduce the risk of age-related eye diseases like macular degeneration.
As longevity foods, they therefore provide essential ingredients for a balanced diet.
Include in your diet:
As a base for salads
Steamed as a side dish
In green smoothies
Ingredients per 100g
Vitamin K1: 482 µg (in kale, supports blood clotting and bone health)
Folic acid: 194 µg (in spinach, supports cell division and DNA synthesis)
Lutein: 6–12 mg (spinach/kale, a carotenoid that protects against oxidative stress and promotes eye health)
3. Dark Chocolate - Heart Health & Focus Booster
Dark chocolate contains valuable flavonoids that protect your heart by promoting blood circulation and relaxing blood vessels.
These flavonoids have an antioxidant effect by neutralizing free radicals and promote the production of nitric oxide, which acts as a signaling molecule to relax the smooth muscles in the blood vessel walls.
This causes blood vessels to dilate, improving blood flow, lowering blood pressure, and contributing to long-term vascular health. They also support your brain by reducing oxidative stress and improving nerve cell function, while also inhibiting inflammation.
When consumed in moderation (approx. 20-30g per day), dark chocolate is a healthy reward and a real longevity snack.
Magnesium: 228 mg (supports muscle and nerve function, important for energy production)
Iron: 12 mg (essential for oxygen transport in the blood and the formation of red blood cells)
4. Turmeric - The Longevity Spice
Turmeric is a powerful anti-inflammatory spice that supports your brain and cellular health.
Studies have shown that curcumin, the main active ingredient in turmeric, can potentially inhibit pro-inflammatory molecules, thereby reducing the risk of chronic inflammatory diseases. Curcumin also exhibits cell-protective properties, which is why it is considered the ultimate longevity spice.
Include in your diet:
In curries, soups or smoothies
Combine with black pepper (improves absorption)
As tea or in "Golden Milk"
Ingredients per 100g
Curcumin: 3-5g (has strong anti-inflammatory effects, supports cell health, and can promote the activity of antioxidant enzymes)
Iron: 55mg (important for the formation of red blood cells and oxygen transport in the blood)
Manganese: 7mg (contributes to the activation of enzymes involved in energy production, antioxidant defense, and bone development)
5. Walnuts - Food for the Brain
Walnuts are perfect for supporting your brain and fighting inflammation, making them a clear part of a longevity-focused diet.
Omega-3 fatty acids promote signal transmission between nerve cells and protect brain cells from inflammation, while polyphenols can reduce oxidative stress and improve memory performance.
Omega-3 fatty acids also help regulate serotonin levels, which improves sleep quality, while polyphenols reduce oxidative stress, which can negatively affect sleep.
Just a handful of walnuts a day is enough to have a long-term positive effect on your health and longevity.
Include in your diet:
As a snack or topping for yogurt
In salads or homemade energy bars
Ground in sauces or baked goods
Ingredients per 100g
Omega-3 (ALA): 2.5g (plant-based form of Omega-3, partially converted by the body into EPA and DHA, important for heart and brain health)
Melatonin: 3.5ng (contributes to sleep regulation by supporting the natural day-night rhythm and can shorten the time it takes to fall asleep)
Polyphenols: 60-70mg (reduce cell damage caused by free radicals and inhibit inflammation)
6. Avocado - Heart Protection & Hormonal Balance
Avocados are rich in healthy fats, vitamins, and minerals. Their high potassium content helps regulate blood pressure, while magnesium contributes to muscle and nerve function and promotes cellular health.
Avocados also promote heart health, support eye health, and have anti-inflammatory properties, making them a perfect addition to a longevity diet.
Integrate into your diet:
As a spread or guacamole
In smoothies or bowls
In salads or as a side dish
Ingredients per 100g
Monounsaturated fatty acids: 15g (support cell health and have anti-inflammatory effects, which can reduce the risk of chronic diseases)
Vitamin K: 10-20µg (supports blood clotting and contributes to bone health by transporting calcium to the bones)
Potassium: 485mg (supports the regulation of blood pressure by balancing fluid levels in the body and promoting nerve and muscle function)
Start your Longevity Routine now
If you're already optimizing your diet, a high-quality longevity supplement like REVIVE can further activate the cellular processes for healthy aging through NAD+ precursors, Ca-AKG, and antioxidants.
Garlic, as part of a longevity-based diet, is a powerful plant with immune-boosting, anti-inflammatory, and detoxifying properties.
Its detoxifying effect is supported by the sulfur compounds that activate enzymes that neutralize and excrete toxins in the liver.
It promotes your heart health and lowers blood pressure by stimulating the production of nitric oxide (NO). NO acts as a signaling molecule that relaxes the smooth muscles in blood vessels, causing them to dilate.
By improving blood flow, garlic lowers blood pressure and thus reduces the strain on the heart.
Include in your diet:
Freshly crushed in dressings, sauces or soups
Roasted as a side dish
In sautéed vegetable dishes
Ingredients per 100g
Allicin: 2.5-4.5mg (a compound known for its powerful antibacterial and antioxidant properties, supports the defense against pathogens and protects cells from damage)
Vitamin B6: 1.2mg (supports brain function as it is involved in the production of neurotransmitters such as serotonin and dopamine, thus promoting emotional well-being and cognitive performance)
Manganese: 1.7mg (helps activate enzymes involved in energy production; supports bone development and wound healing)
8. Mushrooms - Booster for Autophagy
Mushrooms (shiitake, reishi, and button mushrooms) are rich in beta-glucans and antioxidants that strengthen your immune system and protect your cells from oxidative damage. Shiitake and reishi are particularly rich in beta-glucans, which stimulate the activity of immune cells and thus strengthen the immune system.
Spermidine, which is also found in certain fungi (e.g., button mushrooms), promotes autophagy – a cellular cleaning process that is associated with longer life.
In addition, they contain phytochemicals and bioactive compounds such as ergothioneine, which have antioxidant properties and can reduce inflammation in the brain – thus helping to maintain cognitive performance.
Due to their numerous positive effects on our health, mushrooms have earned a place on our list as an important longevity food.
Include in your diet:
In soups, stir-fries or sautéed
Powdered as a dietary supplement
As a meat substitute in recipes
Ingredients per 100g
Beta-glucans: 0.2-0.5g (strengthen the immune system by activating immune cells such as macrophages and NK cells)
Ergothioneine: 5-7mg (acts as a powerful antioxidant, protects cells from oxidative stress and inflammation)
Spermidine: 0.5-1.2mg (promotes autophagy – a cellular cleansing process that contributes to longevity and removes aging cells)
9. Olive oil - Healthy fats for your heart
The large-scale PREDIMED study (2013) from Spain showed that a Mediterranean diet with a high proportion of virgin olive oil can reduce the risk of cardiovascular disease by up to 30%.
The antioxidant and anti-inflammatory effects of olive oil were identified as key factors.
The reason is its high content of monounsaturated fatty acids, polyphenols, and antioxidants, which protect blood vessels from oxidative stress and damage, prevent cell damage, and reduce inflammatory reactions in the body. Therefore, (extra virgin) olive oil should definitely be included as part of a longevity diet.
Integrate into your diet:
As a dressing in salads
For cooking at low temperatures
As a topping for vegetables or soups
Ingredients per 100g
Monounsaturated fatty acids: 73g (promote heart health by lowering LDL cholesterol and improving HDL cholesterol levels)
Vitamin E: 14mg (protects cells from oxidative stress by acting as an antioxidant against free radicals)
Polyphenols: 50-100mg (have anti-inflammatory and antioxidant properties that protect cells from free radical damage and reduce inflammatory processes in the body)
10. Salmon - Powerfood and nutrient package
Salmon is an excellent source of protein and rich in omega-3 fatty acids, vitamin D, and selenium. We recommend choosing wild-caught salmon, as it often has a higher content of omega-3 fatty acids and fewer contaminants such as heavy metals than farmed salmon. Its production is also more environmentally friendly.
The combination of active ingredients promotes the health of your heart, brain, and immune system, as omega-3 fatty acids inhibit inflammation and improve circulation, vitamin D strengthens the immune system and supports calcium absorption, and selenium reduces oxidative stress and regulates thyroid function.
Integrate into your diet:
Fried, grilled or steamed as a main course
In salads or wraps
Smoked as a bread topping
Ingredients per 100g
Omega-3 (EPA/DHA): 2g (promotes brain function and reduces inflammation)
Vitamin D: 500-600 IU (supports bone health and strengthens immune function to fight infections)
Selenium: 30-40µg (acts as a powerful antioxidant, protects cells from damage, and supports thyroid function)
11. Chia and flax seeds - small seeds with a big impact
Chia and flax seeds are nutritional powerhouses with omega-3 fatty acids and fiber that promote heart health and digestion and reduce inflammation, making them an ideal addition to a longevity diet.
As already mentioned, the plant-based omega-3 fatty acids contained in it have a blood pressure-lowering effect, improve the elasticity of blood vessels and reduce inflammatory processes in the body, which lowers the risk of cardiovascular diseases.
The fiber also promotes the growth of healthy intestinal bacteria and regulates blood sugar levels by slowing carbohydrate absorption.
Include in your diet:
In smoothies, yogurt or porridge
As an ingredient in bread or crackers
As chia pudding
Ingredients per 100g
Omega-3 (ALA): 17-22g (plant-based omega-3 fatty acid, has anti-inflammatory properties and supports heart and brain health)
Fiber: 34g (promotes digestion, supports the microbiome, and helps regulate blood sugar levels)
Calcium: 631mg (important for strong bones, muscle contractions, and nerve cell function)
12. Cruciferous vegetables - nutrient bombs for healthy aging
Cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts are among the most effective foods when it comes to longevity. Their sulforaphane content activates cell-protective processes, promotes detoxification, and supports autophagy—an essential cleansing process in which damaged cell components are broken down and recycled.
By activating Phase II enzymes, sulforaphane helps neutralize carcinogens, optimize cell function, and reduce the risk of chronic diseases. This makes cruciferous vegetables among the foods with the greatest preventive potential for a long, healthy life.
Include in your diet:
Steamed or lightly stewed as a side dish
In soups, curries or wok dishes
Raw as a snack with hummus
Ingredients per 100g
Sulforaphane: 0.1-0.4 mg (a sufficient amount to support the activation of cell-protective processes such as detoxification and antioxidant defense)
Vitamin C: 89mg (supports collagen formation, strengthens the immune system, and protects cells from oxidative stress)
Fiber: 2.6g (supports digestion by promoting bowel movement and stabilizes blood sugar levels by slowing the absorption of sugar)
13. Onion - Underrated Antioxidant
Onions are an often underestimated source of the flavonoid quercetin, which has powerful antioxidant and anti-inflammatory properties. Quercetin promotes vascular health and has a senolytic effect—similar to fisetin—thus supporting cell rejuvenation.
Studies also suggest that quercetin may help lower blood pressure and inhibit pro-inflammatory enzymes.
In addition, onions support liver detoxification through sulfur-containing compounds and strengthen the immune system, which is why they are considered longevity foods.
Integrate into your diet:
Finely chopped in salads or bowls
Cooked in soups, vegetable stir-fries or curries
Pickled as a fermented variant for an extra microbiome boost
Ingredients per 100g
Quercetin: 20–50 mg (antioxidant, anti-inflammatory, and senolytic)
Sulphur compounds (such as allicin precursors): promote detoxification and strengthen the immune system
Fiber: 1.7 g (supports digestion and the microbiome)
14. Fermented foods - cleansing and intestinal rebuilding
Fermented foods like yogurt, kimchi, and sauerkraut promote a healthy gut microbiome, which is essential for a strong immune system and good digestion.
Specific probiotics such as Lactobacillus and Bifidobacterium help to eliminate harmful bacteria, reduce inflammation, and strengthen the intestinal barrier.
The variety of probiotics in these foods helps maintain the balance of intestinal flora and support the growth of beneficial bacteria.
They also help reduce inflammation by promoting the activity of lactic acid bacteria, which produce anti-inflammatory substances such as short-chain fatty acids. Since chronic inflammation is one of the hallmarks of aging , fermented foods are part of a longevity diet.
Include in your diet:
As a side dish to meals
In bowls or wraps
As a base for dressings
Ingredients per 100g
Probiotics: Varies depending on the food (e.g., yogurt, kimchi, or sauerkraut, which are rich in Lactobacillus and Bifidobacterium strains)
Vitamin K2: 2.75µg (sauerkraut, supports bone health by transporting calcium to the bones and preventing its deposition in blood vessels)
Lactic acid: 0.2-0.4g (contributes to improving intestinal health by promoting an acidic environment that inhibits harmful bacteria and supports the growth of beneficial bacteria)
15. Green Tea - The Longevity Drink & Autophagy Booster
Green tea concludes our list. Green tea contains a variety of plant polyphenols like EGCG, which protect your cellular health, reduce inflammation, and also stimulate autophagy.
This process helps slow down the aging process by reducing cell damage and maintaining cell function.
Studies show that regular consumption of green tea is associated with a lower risk of age-related diseases such as Alzheimer's, heart disease, and certain cancers. It also promotes focus and mental clarity, making it a true longevity drink.
Integrate into your diet:
Drink 2-3 cups daily
As a base for smoothies or iced tea
Use powdered (Matcha) in recipes
Ingredients per 100g
EGCG: 50-100mg (strong antioxidant effect, stimulates autophagy, and protects cells from aging processes)
L-Theanine: 8-10mg (promotes mental relaxation without fatigue and improves concentration)
Caffeine: 20-35mg (stimulates the central nervous system, increases alertness, and improves cognitive performance in the short term)
Conclusion: Longevity begins on the plate
These 15 longevity foods provide your body with the building blocks it needs to protect cells, reduce inflammation, and strengthen your immune system.
Many of these foods support the same processes that are also the focus of modern longevity research – such as promoting autophagy, protecting our cells from oxidative stress, or supporting mitochondrial function.
The important thing is that this is not about perfection, but about building the right habits: Those who regularly consume these foods lay the foundation for vitality, mental clarity, and healthy aging – day after day, meal after meal.
Your Longevity Upgrade
In addition to optimizing your diet, a high-quality longevity supplement like REVIVE can promote cellular processes . REVIVE contains high-dose longevity active ingredients such as quercetin, selenium, nicotinamide riboside, and calcium AKG, which studies have shown to have a variety of positive effects on thehallmarks of the aging process. Through the combination of these active ingredients, REVIVE ensures improved energy metabolism, reduced fatigue, increased focus, and increased vitality.
Author: Igor Kazal
As a competitive athlete since his youth and driven by his passion for nutritional science, health and fitness have always been a top priority for Igor. His intensive research into longevity, driven by his goal to improve lifespan and quality of life for everyone, ultimately led him to found Never Age Nutrition.
Frequently Asked Questions
What are longevity foods?
Longevity foods are foods that contain scientifically proven active ingredients that positively influence cellular processes—for example, reducing inflammation, lowering oxidative stress, or promoting energy production in the mitochondria. They thus support key longevity mechanisms and help extend healthy years of life.
Which of these foods should you eat every day?
Ideally, berries, green leafy vegetables, olive oil, and fermented foods should be part of your daily diet. These provide antioxidants, healthy fats, vitamins, and probiotics that strengthen the immune system, cellular health, and digestion.
How often should you eat fish or nuts?
Eating salmon or other fatty fish 2–3 times a week is ideal for providing the body with omega-3 fatty acids. A handful of walnuts or almonds daily supplements your diet with healthy fats, polyphenols, and plant-based protein.
Can longevity foods replace supplements?
They form the basis, but cannot always provide sufficient amounts of certain micronutrients – especially NAD+ precursors such as nicotinamide riboside or specific polyphenols. In these cases, high-quality longevity supplements such as REVIVE can be a useful addition to provide additional support for cellular energy.
How can you easily integrate longevity nutrition into your everyday life?
Start small: Swap refined oils for olive oil, drink green tea daily, add berries or fermented foods to your meals, and plan 2–3 plant-based meals per week. Consistency counts more than perfection.
Are there foods that accelerate the aging process?
Yes – highly processed foods, excess sugar, and trans fats promote inflammation and oxidative stress. They are contrary to a longevity-oriented diet and should be consumed as rarely as possible.
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