Six Foods For Longevity & Vitality


Innovations in longevity research are making old age a thing of the past and giving people longer life infused with vitality. Through breakthroughs in biomedical developments, there’s a simple, elegant solution that doesn’t involve convoluted and fussy technology: eating nutrient-rich foods

You’ll find no shortage of options when it comes to healthy foods, but we’ve decided to highlight six of our favorite foods for longevity.

The Connection Between Food and Longevity

Nutrition spans lifestyle decisions, affects cognitive abilities, fuels physical energy, and supports healthy cell regeneration. Though genetics determine aspects of your health, their influence is limited to 25% while lifestyle choices define a significant 75%. These numbers indicate anyone can make mental and physical decisions to increase their longevity with efficacy despite a worrisome genetic prognosis.

How Food Can Promote Longevity

Functional medicine doctors search for signs of inflammation in their patients, as it's associated with many chronic conditions such as diabetes, cardiovascular disease, autoimmune disorders, and cancer. 

Unfortunately, much of the food made convenient to the majority of the population is associated with inflammation: pizza, french fries, soda, deli meats, candy, and baked bread are just some of the food items that seem almost impossible to avoid. It’s no surprise that these foods are also linked to previously mentioned chronic conditions. 

Conversely, healthy diet changes benefit your health and can even reverse chronic illnesses. For example, increasing healthy fat intake enhances cognitive functioning in older adults, and lowering sodium reduces hypertension.  

There are plenty of foods that promote longevity when you incorporate them into your everyday diet. Here are six of our favorites.

Our Six Top-Recommended Foods For Longevity


Beautiful, leafy green spinach is a heart-friendly vegetable with high levels of omega-3 fatty acids. Studies have shown that omega-3 fatty acids reduce the risk of heart disease, decrease inflammation, and reduce the risk of dementia. With inflammation being at the root of most diseases, spinach is worth incorporating into any diet. 

Spinach also contains:

  • Vitamin A: Lowers the risk of certain cancers and preserves eyesight.
  • Vitamin C: Lowers the risk of heart and chronic diseases.
  • Fiber: Promotes digestive and gut health.
  • B6 and Magnesium: Lower stress, which accelerates the aging process.
  • Folate: Enhances cognitive function, staving off dementia. 


Blueberries have emerged as a nutritional powerhouse in promoting longevity in multiple ways. They lower the risk of developing hardened arteries (atherosclerosis). Blueberries also strengthen the heart muscle, reducing the risk of heart attacks.

Blueberries also help prevent obesity, diabetes, certain cancers, and inflammation. This list is impressive on its own, but yet another blueberry superpower is its ability to lower the blood flow to cancer cells, effectively cutting off their life source.  

Lean Chicken 

Lean chicken raised in an organic pasture without hormones or antibiotics has its share of longevity-supporting properties. The meat is high in protein, iron, magnesium, and vitamins A, C, D, and B. Lean chicken boosts immunity and delivers essential nutrients and health benefits like other superfoods on this list. As a bonus, it contains tryptophan which lowers stress. 


Plentiful in healthy fats, avocados are health champions due to their antioxidant and anti-inflammatory abilities. They reduce the risk of heart disease and contain an impressive combination of nutritional compounds including:

  • Fiber
  • Folate
  • Iron
  • Vitamin E, C, and K
  • Magnesium
  • Potassium
  • Vitamin B1, B2, B3, B5, and B6


Abundant in essential vitamins and minerals, broccoli is an ideal diet cornerstone food for longevity. With fiber, potassium, phosphorus, and selenium, broccoli provides different compounds for heart health. It reduces inflammation along with the risk of certain cancers. Additionally, high concentrations of vitamins C, A, K, and folic acid promote gut and colon health while offsetting the aging process. 


Coconuts can be enjoyed in many ways, offering health benefits along with refreshing fruit. They’re low in carbs and high in fiber, improve triglyceride levels, and have high levels of four key antioxidants that fight disease and aging. The potency of different health benefits varies depending on whether you eat coconut raw, as an oil, or dehydrated. However, whichever form you choose, you’ll still be eating your way to a longer life.

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A Functional Medicine Approach to Food and Longevity

Doctor showing tablet screen to a patient
One of the main goals of functional medicine is to provide patients with the tools to be proactive about their health instead of reacting when something goes wrong. This approach requires building relationships with patients to establish a holistic understanding of their lifestyle, genetic makeup, and what stressors play into their wellness. 

The other goal of functional medicine is to remove illness by addressing the root cause instead of temporary surface-level treatments that only provide a brief respite. For example, when you work with the doctors at Doctors Studio, you’ll experience an in-depth consultation unlike any visit you’ve had with a traditional doctor. That’s because a comprehensive understanding of who you are helps us effectively guide you with a personalized treatment plan. 

Once we get to know you and your lifestyle, we can work together to create a nutritional strategy in harmony with you as an individual. Through care, guidance, and knowledge, we empower you with a menu of foods for longevity that fit your lifestyle. 

If you’re ready for your consultation with Doctors Studio, schedule your call today.

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