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

17. Black Rice (Forbidden Rice): The Pigment Longevity Shield

Black rice, historically reserved for Chinese royalty, is a hidden longevity powerhouse, far superior to brown or white rice. Its dramatic dark color is derived from an unusually high concentration of anthocyanins—the same potent antioxidants found in deeply colored berries, often exceeding them in density. These powerful pigments are directly linked to protecting neurological function and reducing arterial stiffness. By swapping regular rice for black rice, you introduce a high-fiber, slow-digesting complex carbohydrate that also delivers a concentrated burst of compounds designed to shield your brain and cardiovascular system from oxidative stress, making every spoonful count for long-term cognitive and vascular health.

18. Cold-Pressed Sesame Oil: Lignan-Rich Cellular Guard

Beyond olive oil, cold-pressed sesame oil is a quiet powerhouse in many Asian centenarian diets. Its unique benefit lies in its high content of lignans (sesamin and sesamolin). These plant compounds are potent antioxidants that actively protect liver cells from oxidative damage, supporting the body’s primary detox organ—a crucial function for longevity. Lignans also help improve lipid profiles and support blood vessel health. Using a small amount daily, uncooked (e.g., drizzled on steamed greens, added to dressings, or mixed with miso) provides a nutty flavor and a targeted defense for both liver and heart health, proving that subtle additions can have profound systemic benefits.