Foods Doctors Eat Every Day for Maximum Healthspan

11. Cruciferous vegetables (broccoli, Brussels sprouts)

Cruciferous vegetables contain glucosinolates that form compounds like sulforaphane when chewed or cooked; these compounds are active in lab models for supporting cellular detox pathways and have been studied for links to lower cancer risk in population research. Including a variety of vegetables—especially crucifers—adds fiber, vitamins and plant compounds to the daily diet. Aim for several servings a week, with one cup cooked per serving as a practical target. Roasting, steaming briefly, or adding to stir-fries makes them approachable for many palates. People with certain thyroid issues are sometimes advised to moderate very large amounts of raw crucifers; cooking reduces that concern. Overall, these vegetables are a compelling, affordable way to boost the nutrient density of everyday meals.

12. Carrots (Raw/Cooked): The Anti-Inflammatory Root

Carrots are a foundational food consistently recommended by clinicians for their deep concentration of carotenoids, notably beta-carotene and alpha-carotene. These powerful, fat-soluble antioxidants are crucial for shielding DNA from oxidative damage and are linked in research to slower cognitive decline and reduced risks of cardiovascular disease. More uniquely, carrots are an excellent source of prebiotic fiber, feeding the beneficial gut bacteria that manage inflammation and metabolism—key pillars of healthspan. A daily serving, whether raw and dipped in hummus or lightly roasted with olive oil (which aids carotenoid absorption), offers an affordable, year-round strategy to bolster cellular defenses and promote digestive resilience.