The Centenarian Secret: 22 Foods Doctors Eat Every Day for Maximum Healthspan

9. Carrots: The Carotenoid Commander for Cellular Defense

Carrots are often overlooked in favor of trendier vegetables, yet they are a foundational longevity food and a favorite among nutrition-minded doctors. They are packed with carotenoids (like beta-carotene and alpha-carotene) that are vital for cellular protection. These fat-soluble compounds act as powerful shields against the oxidative damage that accelerates aging in the eyes, skin, and brain. Furthermore, carrots provide excellent prebiotic fiber, which directly feeds the beneficial gut bacteria linked to better immune function and metabolism. Enjoy them raw with a drizzle of olive oil (to enhance absorption), steamed, or roasted. This humble root vegetable is an accessible, year-round source of deep-seated protection for all your organs.

10. Sweet Potatoes: Low-Glycemic Fuel for Endurance

Sweet potatoes are a preferred complex carbohydrate for longevity experts due to their unique balance of nutrition. Unlike white potatoes, they have a lower glycemic index, providing a slower, steadier release of glucose that helps prevent the blood sugar spikes and crashes linked to chronic inflammation and metabolic aging. They are rich in potassium (supporting muscle and nerve function) and beta-carotene (an antioxidant that converts to Vitamin A). Centenarian diets often prioritize these nutrient-dense tubers as their main starch, offering sustained energy without the metabolic stress of refined carbohydrates. Swap your usual starchy side for a baked or roasted sweet potato to anchor your plate with resilient, long-lasting energy.