The Centenarian Secret: 27 Foods Doctors Eat Every Day for Maximum Healthspan

21. Canned Pumpkin: Lutein/Zeaxanthin for Sensory Longevity

Often overlooked outside of holiday baking, 100% pure canned pumpkin is a year-round, affordable superfood packed with two specific carotenoids: Lutein and Zeaxanthin. These compounds are essential for ocular health and vision, acting as a natural internal shield to protect the eyes from damaging blue light and oxidative stress—key factors in age-related macular degeneration (AMD). Since maintaining quality vision is central to independence and quality of life (healthspan), incorporating this easy pantry staple into oatmeal, smoothies, or soups is a simple, cost-effective way to preserve a vital sensory component of aging.

22. Daikon Radish: Enzymatic and Digestive Support

Daikon, a large white Asian radish, is a time-honored longevity food celebrated not for its vitamins, but for its profound digestive enzyme content and low caloric density. It contains natural enzymes like diastase and amylase that actively help the body break down starches and fats, easing the digestive burden that often increases with age. Japanese centenarians frequently consume daikon raw or lightly cooked. By promoting efficient, effortless digestion, daikon helps the body utilize nutrients better and reduces the post-meal inflammation that contributes to metabolic aging. It's a simple, crunchy addition to salads or soups that supports metabolic efficiency and gut health.