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

15. Capers: Quercetin and Rutin for Capillary Strength

These small, salty flower buds are an under-the-radar longevity secret, providing an exceptionally high concentration of the flavonoids Quercetin and Rutin. Quercetin is celebrated by longevity experts for its senolytic properties—meaning it can help the body clear out old, dysfunctional cells that accumulate and fuel chronic inflammation. Rutin specifically strengthens the walls of capillaries (the tiniest blood vessels), reducing their fragility and preventing the leaks that contribute to tissue swelling and systemic inflammation. Adding capers to fish, pasta, or egg dishes provides a savory punch while delivering a potent, concentrated dose of antioxidants that actively support vascular integrity and cellular clean-up.

16. Pomegranates: Punicalagins for Gut & Muscle Aging

Pomegranates and their juice are favored by longevity doctors for their unique compound, Punicalagins. While a potent antioxidant, the real magic happens in the gut: when consumed, Punicalagins are metabolized by beneficial gut bacteria into Urolithin A. Emerging research shows Urolithin A is a powerful molecule that supports mitophagy—the process of clearing out old, damaged mitochondria (cellular powerhouses) and promoting the growth of new ones. This process is crucial for maintaining muscle strength and vitality as we age. Enjoy the sweet-tart arils over salads, or drink a small glass of pure, unsweetened juice to harness this deep-acting cellular and muscular benefit.