Life Extension curates evidence-based research highlighting 15 longevity-promoting foods. These items—ranging from walnuts and green tea to olive oil and mushrooms—deliver key bioactive compounds such as polyphenols, omega-3s, and dietary nitrates. Through mechanisms like antioxidant activity, autophagy enhancement, and cardiovascular support, regular consumption of these nutrient-dense foods may extend healthspan and modestly increase lifespan according to epidemiological and clinical studies.
Key points
- Epidemiological studies link 0.5–1 oz weekly walnut servings to +1.26 to +1.3 lifespan years via cardiovascular biomarker improvements in older adults.
- Pomegranate ellagitannins convert to urolithin A, which activates autophagy pathways and enhances mitochondrial function in preclinical aging models.
- Dietary nitrates from spinach increase endothelial nitric oxide bioavailability, lowering systolic blood pressure and improving vascular function in clinical interventions.
Why it matters: Identifying accessible dietary strategies for healthspan extension can shift preventive healthcare toward longevity-focused nutritional interventions.
Q&A
- What are polyphenols and how do they aid longevity?
- How does urolithin A affect mitochondrial health?
- Why is nitric oxide important for cardiovascular health and which foods boost its levels?
- What role does autophagy play in aging and how can diet influence it?
