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

13. Arugula (Rocket): The Vascular Nitric Oxide Signal

Arugula, often called rocket, is more than just a peppery green; it's a direct precursor to nitric oxide (NO)—the signaling molecule vital for keeping blood vessels relaxed, flexible, and young. Doctors emphasize that maintaining a healthy endothelium (artery lining) is key to longevity. Arugula is loaded with dietary nitrates, which the body quickly converts into NO, improving blood flow and reducing blood pressure. This immediate vascular benefit makes it superior to many other greens for acute heart health. Furthermore, its peppery taste comes from glucosinolates, compounds that support liver detoxification—a critical function for managing the body’s age-related toxic load. Add a generous handful to your sandwich, salad, or blend it into a pesto for a zesty, daily vascular boost.

14. Brazil Nuts: The Selenium Antioxidant Regulator

Brazil nuts offer a unique, concentrated advantage for healthspan centered on the trace mineral Selenium. This mineral is absolutely critical for the function of the body's most powerful antioxidant system, glutathione peroxidase. This system is the internal command center for neutralizing damaging free radicals and resolving chronic inflammation—a core driver of aging. In longevity terms, Selenium acts as a key governor of immune and thyroid health. Remarkably, just one or two Brazil nuts a day provides the full daily recommended intake of Selenium. This simple, effortless habit ensures your body's cellular defense machinery is running at peak efficiency, offering powerful protection against age-related damage.