The world's oldest woman ate these 6 longevity-promoting foods
The story of María Branyas Morera offers fascinating insights into the connection between daily nutrition choices and exceptional longevity. When Spanish researchers studied the world's oldest woman, who lived to 117, they discovered her biological age was remarkably 15 years younger than her chronological age. Among her daily habits, consuming three probiotic-rich yogurts stood out as potentially significant for her extraordinary lifespan.
What made María's case particularly compelling wasn't just her longevity, but her resilience—she survived three wars, the Spanish flu, and even contracted Covid at age 113. When scientists analyzed her gut microbiome, they found it resembled that of a much younger person, with high levels of beneficial bacteria including Lactobacillus and Streptococcus. This discovery highlights how specific longevity foods may help support healthy aging through their effects on gut health, immune function, and inflammation levels.
Research increasingly suggests that the foods we choose daily can significantly impact our aging process and overall healthspan. While genetics certainly play a role, the systematic inclusion of certain nutrient-dense, gut-supporting foods appears to offer measurable benefits for those seeking to optimize their long-term health and healthy aging.
6 Science-Backed Longevity Foods to Add to Your Daily Routine
1. Probiotic-Rich Yogurt: The Daily Microbiome Booster
María's daily habit of consuming three yogurts may have contributed significantly to her remarkable gut health profile. According to Dr. Caitlin Hall, a gut health dietitian from Myota Health, the beneficial bacteria found in yogurt can help feed and balance the gut microbiome. "Research suggests this may support lower levels of inflammation and improved metabolic health as we age," she explains.
Beyond probiotics, yogurt provides essential nutrients that become increasingly important with age, including high-quality protein, calcium, and vitamin B12. These nutrients support muscle maintenance, bone health, and neurological function—all critical factors in healthy aging.
Implementation strategy: Look for natural yogurts labeled with "live cultures" and avoid varieties with added sugars or artificial sweeteners. For those with dairy sensitivities, health coach Jodi Montlake suggests alternatives like kefir, which contains beneficial bacteria and yeast that may help create a healthier gut microbiome. Plant-based yogurts with added probiotics can serve as suitable options for vegan or lactose-intolerant individuals, though individual responses to different probiotic strains may vary.
2. Blueberries: Antioxidant Powerhouses for Cellular Protection
These small but mighty berries pack an impressive nutritional punch that research suggests may support longevity through multiple pathways. Blueberries are rich in polyphenols and fiber, which Hall notes "feed beneficial gut bacteria and may help reduce oxidative stress and inflammation." The polyphenols in blueberries act as powerful antioxidants that studies indicate may help protect against various age-related conditions.
The fiber content in blueberries serves a dual purpose—supporting digestive health while providing fuel for beneficial gut bacteria. This prebiotic effect may help maintain the diverse microbiome associated with healthy aging.
Implementation strategy: Add fresh or frozen blueberries to your morning yogurt for a synergistic combination of probiotics and prebiotics. They also work well as a mid-day snack or blended into smoothies. Aim for about half a cup daily, though individual tolerance may vary. The frozen varieties retain most of their nutritional value and offer year-round availability at potentially lower cost than fresh options.
3. Chickpeas: Fiber-Rich Whole Food Foundation
Chickpeas represent the broader category of whole foods that may support longevity through their impressive fiber content and nutritional density. As Montlake explains, "Whole foods, like chickpeas, which we can add to salads and stews, are not only packed full of fiber, but also mean we rely less on overprocessed foods."
The high fiber content in chickpeas supports regular bowel movements and provides sustained satiety, which can help maintain healthy weight management—a factor associated with longevity. Additionally, chickpeas offer plant-based protein, folate, and various minerals that support overall metabolic health.
Implementation strategy: Incorporate chickpeas into salads, stews, or roast them as a crunchy snack. Canned varieties offer convenience, though rinsing them can reduce sodium content. Those new to high-fiber foods should gradually increase intake to allow digestive adaptation. Hummus provides another accessible way to include chickpeas in your routine, though choosing varieties with minimal added oils and preservatives may offer the greatest benefit.
4. Oats: Steady Energy and Blood Sugar Support
Starting your day with oats may offer multiple benefits for healthy aging, particularly through their impact on blood sugar regulation and sustained energy provision. The slow-digesting, fiber-packed nature of oats helps maintain steady blood glucose levels, potentially reducing the energy crashes that can occur with more processed breakfast options.
The beta-glucan fiber in oats has been studied for its potential to support healthy cholesterol levels and provide food for beneficial gut bacteria. This soluble fiber may also help promote satiety, supporting healthy weight management throughout the aging process.
Implementation strategy: Choose steel-cut or old-fashioned rolled oats over instant varieties for maximum fiber benefit and minimal processing. Prepare overnight oats for convenience, or cook a larger batch at the beginning of the week for quick morning portions. Top with berries, nuts, or a small amount of yogurt to create a comprehensive longevity-supporting breakfast. Individual portion sizes may vary based on activity level and metabolic needs.
5. Salmon: Omega-3 Rich Protein for Brain and Heart Health
Montlake recommends making salmon a regular dinner staple due to its exceptional nutritional profile. Beyond being an excellent source of high-quality protein—essential for maintaining muscle mass during aging—salmon provides a rich supply of omega-3 fatty acids, particularly EPA and DHA.
Research suggests these omega-3 fatty acids may support cardiovascular health, brain function, and healthy inflammatory responses. The protein content in salmon also provides all essential amino acids needed for tissue repair and maintenance, which becomes increasingly important as we age.
Implementation strategy: Aim for 2-3 servings of fatty fish like salmon per week, choosing wild-caught varieties when possible for potentially higher omega-3 content. Baking, grilling, or poaching preserves the beneficial fats better than high-heat frying. For those concerned about mercury or sustainability, smaller fatty fish like sardines or anchovies can provide similar benefits. Individuals taking blood-thinning medications should consult their healthcare provider about optimal omega-3 intake.
6. Extra Virgin Olive Oil: Mediterranean Diet Staple for Microbiome Diversity
Despite concerns about caloric density, olive oil earns its place as a longevity food through its rich polyphenol content and role in the Mediterranean diet pattern. Hall explains that "olive oil is rich in polyphenols that act as antioxidants to support a diverse microbiome."
The monounsaturated fats in olive oil may help support cardiovascular health, while the polyphenolic compounds provide antioxidants benefits that research suggests may help protect against cellular damage associated with aging.
Implementation strategy: Use extra virgin olive oil for salad dressings and low-heat cooking to preserve its beneficial compounds. A tablespoon or two daily can provide meaningful polyphenol intake without excessive calories. Choose oils stored in dark glass bottles and use within a few months of opening for maximum freshness and potency. Those managing weight should account for the caloric contribution while recognizing the potential health benefits of including quality fats in their diet.
Building Your Longevity-Supporting Nutrition Foundation
The key insight from María's remarkable case and current longevity research isn't about any single superfood, but rather the power of consistency and variety in our daily nutrition choices. As Dr. Hall emphasizes, "Regularly including fiber-rich, plant-based foods and fermented products like yogurt can help nurture a resilient gut microbiome that supports healthy aging over time."
The most effective approach involves gradually incorporating these longevity foods into your existing routine rather than attempting dramatic dietary overhauls. Start with one or two items that appeal to you most, establish them as consistent habits, then slowly expand your repertoire. Remember that individual responses to dietary changes can vary significantly, and what works optimally for one person may need adjustment for another.
For those considering significant dietary modifications or dealing with existing health conditions, consulting with a healthcare provider or registered dietitian can help ensure your longevity-focused nutrition plan aligns with your individual health needs and goals.
