The "Superfoods" Doctors Eat Every Day for Longevity

21. Quinoa: The Complete Protein Grain

Most whole grains are praised for their fiber, but quinoa holds a special place in a doctor's diet because it is one of the few plant foods considered a complete protein. This means it contains all nine essential amino acids that our bodies cannot produce on their own. As we age, maintaining muscle mass is crucial for metabolism and mobility, and a complete protein like quinoa makes this easier. It also has a low glycemic index and is a good source of fiber, magnesium, and B vitamins. Serving as a foundation for many meals, quinoa is an easy and delicious way to get a vital combination of protein and complex carbohydrates.

22. Sardines: The Calcium and Vitamin D Powerhouse

While salmon is a great source of omega-3s, some doctors consider sardines an even more potent "longevity food." Sardines contain a high concentration of heart-healthy omega-3s, but they are also one of the few natural food sources that provide significant amounts of both calcium and vitamin D. This unique combination is crucial for maintaining strong bones and preventing osteoporosis as you age. Since you eat the bones of the sardine, you get a direct calcium dose that rivals dairy. They're also low on the food chain, meaning they have minimal mercury contamination, making them a safe and highly efficient source of vital nutrients for long-term health.