Foods Doctors Eat Every Day for Maximum Healthspan

3. Leafy greens (spinach, kale)

Leafy greens are nutritional powerhouses that supply vitamins, minerals and plant compounds linked to healthy blood vessels and cognitive aging. Observational studies have connected higher intake of leafy greens with slower cognitive decline, and clinical guidance often highlights these vegetables for their folate, nitrate and antioxidant content (Harvard T.H. Chan School of Public Health). Aim for one to two cups daily—raw in a salad or blended into a morning smoothie—or one cup cooked added to stews, eggs or grain bowls. Quick sautéing with a splash of olive oil and garlic makes them easier to eat every day. If you take vitamin K–sensitive blood thinners such as warfarin, keep your clinician in the loop when increasing leafy green intake because vitamin K affects medication dosing. Otherwise, these greens offer an easy, low-cost route to regular micronutrient boosts that support circulation and brain health.

4. Berries (blueberries, strawberries)

Berries are compact sources of polyphenols—plant compounds like anthocyanins—that research links with improved cognitive markers and reduced oxidative stress. Studies and nutrition reviews suggest that consistent berry intake is associated with better memory and brain function in older adults, and public health summaries recommend berries as part of a varied fruit intake. Aiming for half to one cup daily is a practical target; frozen berries are often as nutritious as fresh, more budget-friendly, and last longer. Add them to yogurt, oats, or blended smoothies, or enjoy them by the handful. Watch prepared fruit products for added sugars and syrup; plain or unsweetened frozen fruit gives you the benefits without extra sweeteners. If you’re on carbohydrate-sensitive meal plans, account for berry portions within your daily carbohydrate targets while still enjoying their antioxidant advantages.