5 foods experts recommend eating every day to look 20 years younger

The 63-year-old expert, who has more than 286,000 followers on social media, says he is biologically 20 years younger thanks to his daily lifestyle and eating habits. His recent bestseller,Forever Young: The Secret to Living the Longest, Healthiest LifeThe idea that people can control the rate at which they age and the quality of their later years.

Dr. Mark Hyman. Photo: Drhyman

Exercise, nutrition, stress management, and social interaction are all linked to aging and reducing the risk of chronic diseases that lead to premature death. Of course, genetics certainly plays a role.

Here are five foods that Dr. Hyman eats every day to ensure good health and longevity. He calls these foods “medicines.”

Cabbage

Broccoli, cabbage, and kale are rich in phytonutrients that help reduce inflammation and cancer risk. These cruciferous vegetables also contain magnesium, vitamin B9, and fiber to aid digestion.

“These vegetables all contain compounds that activate cellular detoxification,” explains Dr. Hyman, who eats about 200-400g of vegetables a day.

Cruciferous vegetables are highly regarded by Dr. Hyman. Photo: Chalkboardmag

Olive oil

The Mediterranean diet is highly regarded for its health benefits, with olive oil being the main cooking method. Dr. Hyman also favors extra virgin olive oil every day. Healthy fats contain antioxidants that are known to reduce the risk of chronic diseases and heart disease.

Olive oil may also fight oxidative stress, which is harmful to brain health and may contribute to neurodegenerative diseases.

“Good fats are important,” says Dr. Hyman. “You need to eat plenty of good fats, including olive oil.”

Nuts

Cashews, almonds and walnuts have been linked to a reduced risk of diabetes, improved health and longevity, says Dr. Hyman. Nuts are rich in fiber, which helps people feel fuller for longer and sustain energy.

Journalist Dan Buettner, a renowned author of longevity analyses, shares the same view. In his research on the diets of the land of longevity, he noted that nuts are the key to helping people live to be a hundred years old. He recommends that people eat a handful of nuts every day.

Berries like strawberries, blueberries, and raspberries are good for your health. Photo: Chalkboardmag

Berries

Berries contain high amounts of antioxidants and phytochemicals, which may activate pathways that promote longevity. Strawberries, blueberries, and raspberries can keep the gut healthy and fight inflammation, thereby reducing the risk of heart disease and other life-threatening chronic conditions.

Green tea

Green tea is a big part of Dr. Hyman’s day. The beverage can reduce oxidative stress. Green tea contains catechins, antioxidants that protect the brain from disease and help people stay healthy as they age.

When Dr. Hyman was on the Greek island of Icaria, home to many centenarians, he observed the community regularly enjoying sage tea.