The Centenarian Secret: 17 Foods Doctors Eat Every Day for Maximum Healthspan

5. Fermented Vegetables: Traditional Defense Against Time

Fermented vegetables—think kimchi, sauerkraut, and miso—have nourished centenarian communities for generations. Medical experts frequently point to the probiotic punch these foods offer: a natural boost for the gut, where so much immune and metabolic health begins. Fermented veggies supply healthy bacteria, plus vitamins and compounds that may help the body fend off inflammation and age-related illnesses. Adopting this habit in the U.S. is easier than ever, with tasty options lining grocery shelves. Enjoy a forkful as a side, or layer onto grain bowls, sandwiches, or salads for zing and nutrients. Doctors recommend starting small—a few tablespoons a day—especially for those new to fermented foods. Moderation is key, but including these traditional bites strengthens the foundation for lasting resilience. They’re a testament to the staying power of culinary wisdom passed down through the ages.

6. Berries: Antioxidant Boosters for Body and Mind

Whether tucked into morning yogurt or grabbed as a snack, berries are beloved by doctors and longevity researchers alike. These vibrant fruits are brimming with antioxidants—polyphenols that battle the cellular damage linked to aging. Centenarians who enjoy regular berry servings often report not just sharp minds, but also a zest for life that outpaces their years. Blueberries, strawberries, and blackberries, in particular, top the list for their vitamin C and fiber. U.S. doctors often recommend them fresh or frozen—making year-round access simple. A handful (about half a cup) most days is sufficient for benefits, whether mixed into oatmeal, atop breakfasts, or nibbled straight from the fridge. The real power of berries lies in their joyful possibility: sweet, beautiful, and so easy to bring to the table.