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

31. Magnesium-Rich Seeds (Pumpkin and Sesame): The Mitochondrial Protector

Magnesium is a cornerstone of cellular energy and longevity, required for over 300 enzyme reactions, including DNA repair and the function of your mitochondria (the cell's power plants). Doctors and healthspan experts emphasize that maintaining muscle mass and cognitive sharpness depends heavily on adequate magnesium. While many foods contain it, pumpkin and sesame seeds are concentrated, easily integrated sources that prevent deficiency. Magnesium supports healthy telomeres and reduces age-accelerating chronic stress by calming the nervous system. Add a tablespoon daily, either whole, ground, or in the form of tahini, to ensure your most fundamental anti-aging machinery—your mitochondria and DNA—receive this critical, protective mineral fuel.

32. Miso Paste: The Fermented Isoflavone Shield

Miso, the traditional Japanese fermented soybean paste, is a daily staple among the world's longest-lived populations and is gaining recognition from doctors for its unique gut-brain and hormonal benefits. Its core advantage lies in the fermentation process, which transforms soybeans' isoflavones (like genistein) into highly bioavailable compounds that support bone density and may reduce the risk of certain age-related diseases. The fermentation also introduces beneficial bacteria and enzymes. Uniquely, Miso is rich in alkylpyrazines, compounds linked to improved blood circulation. A small spoonful dissolved in hot water or whisked into a dressing provides daily gut-calming probiotics, supports bone health, and delivers crucial, easy-to-digest nutrients.