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

37. Kimchi (Spicy Fermented Cabbage): The Immune & Vascular Booster

Kimchi, the spicy, fermented cabbage staple of Korea, is a longevity powerhouse that combines the gut-health benefits of fermentation with unique anti-aging compounds. Rich in diverse probiotics, it supports a balanced microbiome, which is foundational for immune regulation. More uniquely, Kimchi is a concentrated source of glucosinolates (from the cabbage), whose compounds are linked to anti-cancer activity. Its active ingredients promote healthy blood pressure and circulation by enhancing the production of nitric oxide (NO) and its anti-inflammatory effects help reduce chronic systemic inflammation—a core driver of aging. A small side serving daily integrates traditional wisdom with modern metabolic science.

38. Millet (Whole Grain): The Serotonin-Supporting Seed

Millet is a small, gluten-free ancient grain that offers a crucial, overlooked benefit: it supports neurological calm and mood stabilization, both vital for long-term stress management. Millet is particularly rich in tryptophan, an amino acid that serves as a direct precursor to serotonin, the neurotransmitter key to regulating mood and sleep. Since chronic stress and poor sleep accelerate aging, stabilizing the mood and nervous system is a powerful indirect longevity strategy. Millet's high fiber and magnesium content further stabilize blood sugar. Use whole millet as a hearty substitute for rice, cook it into a creamy, warming porridge, or use its flour in gluten-free baking for an accessible, stress-reducing whole grain.