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

45. Astaxanthin (Found in Microalgae and Krill): The Mitochondrial Force Field

Astaxanthin is often called "the king of carotenoids" and is the pigment responsible for the pink-red color in salmon, shrimp, and flamingos. Doctors prioritize it because it is arguably the most potent known fat-soluble antioxidant, with a unique molecular structure that allows it to span the entire muscle and mitochondrial cell membrane. Why is this critical? The mitochondria—your cell's energy generators—are highly susceptible to oxidative damage, which is a major driver of muscle weakness and fatigue with age. Astaxanthin creates a "force field" around the mitochondria, shielding them from free radical damage up to 6,000 times more effectively than Vitamin C. This protection supports sustained energy, endurance, and reduces the chronic cellular damage that accelerates aging, making it an elite supplement for preserving physical vitality and cognitive sharpness over decades.

46. Psyllium Husk: The Bile Acid and Metabolic Binder

Psyllium husk, a form of soluble fiber often consumed as a supplement, is a powerful and accessible tool for metabolic longevity, highly favored by gastroenterologists. What it does: Its unique action is not just to regulate bowel movements, but to bind to bile acids in the small intestine. Why is this critical? The liver must then draw upon circulating cholesterol to produce new bile acids, resulting in a sustained, gentle lowering of LDL ('bad') cholesterol. Furthermore, the fermentation of psyllium in the colon produces short-chain fatty acids (SCFAs) that improve insulin sensitivity. This dual mechanism—reducing cardiovascular risk and enhancing metabolic balance—makes psyllium a simple, non-caloric, daily addition for protecting arterial health and slowing metabolic aging. Mix a teaspoon into water or a smoothie daily.