Daily diet is a crucial factor for longevity, with the power to promote healthy aging and extend our "healthspan"—the years lived in good health. However, the average healthspan in the U.S. is declining, with over three-quarters of Americans now having at least one chronic disease like heart disease or diabetes.
Dr. Emily Johnston, a research professor at NYU Langone specializing in longevity, emphasizes that eating more nutritious, plant-based foods can help prevent chronic diseases. She states that fresh fruits and vegetables are non-negotiable for a longer, healthier life.
Among all fruits, berries reign supreme for supporting longevity. "I always prioritize berries, every single day," says Johnston. Blueberries, raspberries, strawberries, and blackberries are all excellent choices, with blueberries often noted for their high antioxidant content.
Berries are packed with fiber, vitamins, minerals, and antioxidants. Their fiber aids digestion, stabilizes blood sugar, lowers cholesterol, and reduces heart disease and colon cancer risk. They are especially rich in anti-inflammatory phytochemicals like flavonoids, which protect heart and brain health. Regular berry consumption in mid-life may improve cognitive function and lower dementia risk.
Most berries also contain immune-boosting vitamin C, vitamin K, and essential minerals. Their natural sugars make them a healthy alternative to added sugars. Johnston recommends eating a variety of berries daily and aiming for at least five servings of fruits and vegetables overall.
Enjoy berries on yogurt, in smoothies, on salads, as a snack, or as a natural dessert. Incorporating them is a simple, delicious strategy to support healthy aging.