7 intelligent food tips from 2025 to help you age healthier – supported by new research

Most of us don’t just want to live any longer – we want Live longer and age well. According to a survey in 2024, when the majority of people say they hope to live at 90 years and beyond, spending more years in good health is a more important goal.

More and more, research shows that The diet can increase your chances of making it happen. Multiple studies of only 2025 only revealed new perspectives on how food, supplements and specific food compounds can help people accumulate more birthdays.

Here is Seven of the best food advice for longevity, Taken from the pages of the latest discoveries of researchers.

You have probably heard that ultra-transformed foods—The type containing ingredients that you would not normally use in a kitchen – can harm your health if you consume them too much. Now it seems that these foods could also interfere with weight loss.

A study published earlier this month in Nature Divided 55 British adults into two groups for eight weeks: a group ate a minimum transformed diet, and the other followed an ultra-suitable diet. The two eating habits have complied with the national standards of the United Kingdom food guidelines and contained the same level of macronutrients.

Despite this, Participants saw “much larger” weight loss When you follow the minimum transformed diet, The study authors noted.

Maintaining a healthy weight is a predictor of longevity, which could indicate that people should focus more on the consumption of whole foods, rather than simply following nutritive recommendations.

Ultra processed foods are practical, but a A little preparation can go very far If you are looking to eliminate them from your diet. Take time for the preparation of meals and wrap whole food (such as fruits, fresh vegetables or cheese) like snacks on the go, for example.

You cannot spot most nutrients with the naked eye. But flavonoids, One type of antioxidant is something of an exception – they lend brilliant shades to food such as grapes, berries and citrus.

These colorful compounds could be a Super-ingredient longevity. A study published in May in the American Journal of Clinical Nutrition followed 86,430 adults aged 60 or over; Participants with the richest plans in flavonoids had the lowest rates of Fragine, altered physical function and poor mental health.

The study joined other research in 2025 which revealed that a diet with flavonoid diversity was associated with a lower risk of Mortality all causes And Major chronic diseases, Adding Maggie Moon, MS, RD, Brain Health Diedictian and author based in Los Angeles.

“Different flavonoids are biologically active in different ways-that is why consuming a variety is so useful,” she said Health. “They can improve blood circulation, fight oxidative stress or lower blood pressure by regulating what is happening and out of cells, for example.”

To have the flavonoids fill, try to snack and sip Apples, oranges, grapes, berries or green tea.

Especially in women, choose the right types of carbohydrates Maybe the key for a Longer health (or, the period of your life has had good health).

In a study of more than 47,000 middle -aged women, consuming more High quality and high fiber carbohydrates foods such as fruits, legumes and whole grains were linked to Higher chances of healthy aging (defined as good mental health and the absence of major chronic diseases, cognitive disorders and physical function deficiencies). The study was published in May in May Jama Network Open.

But why are these carbohydrates rich in fibers so good for longevity? Other research has shown that they support Digestive health, help people Stay regular, and further reduce the risk of Cardiovascular disease and type 2 diabetes, Emma Laing, PHD, RDN, Director of Dietetics at the University of Georgia and spokesperson for the Academy of Nutrition and Dietetics, explained.

Laing says Health You can improve your consumption of healthy carbohydrates by prioritizing products in season, buying canned or frozen fruits and vegetables and finding foods rich in fiber that you really appreciate.

Just as good carbohydrates may have an importance for healthy aging, so The right protein.

In revision of data from 101 countries, research published in April revealed that food More protein -based protein later in life could help extend the lifespan. Above all, however, the authors of the study noted that other factors could have affected the results of their study.

“The source of protein and longevity is debated, but higher contributions (in proportion to calories) seem to be beneficial in life,” said David Church, PHD, assistant professor at the University of Arkansas for the Medical Sciences of Aging, said Health.

Other trials have shown that “higher protein intake improves measures quality of life and independence ” By preventing fragility and loss of muscle mass, added Church.

Although more research can be necessary, Moon said it couldn’t hurt the plant protein in your diet.

“As long as our calorie and protein needs are met, get most of our plant food proteins has advantages as we get older, including the gap on the microbiome, micronutrient fibers and phytonutrients,” she said.

Moon suggested adding plant proteins such as Tofu, peanuts or soy milk to the dishes you know and already love.

Put more seafood on your plate? Don’t forget the little fish.

In May Public health nutrition The study of nearly 81,000 Japanese subjects, eating small fish such as mackerel, sardines and rail was associated with a lower risk of cancer And Mortality all causes Like aged people. Interestingly, the result has just been observed in women, not in men.

These potential advantages could be due to the nutritional composition of small fish, which are “dense with Essential amino acids and other nutrients Like omega-3 polyunsaturated fats, vitamin D, vitamin A and calcium, “said Church.

If you are new in the culinary world of small fish, try to crush Sardines preserved instead of canned tuna sandwiches or grill model With lemon and herbs.

In 2025, the plant -based food trend showed no signs of slowdown, and research shows that it is probably a good thing.

A Nature Medicine The study published in March followed the diet of more than 105,000 subjects for three decades, documenting the percentage of people who have lived up to 70 years, without chronic disease and generally in good cognitive, physical and mental health.

People who diets more closely followed by plants like the Mediterranean diet, the diet and the dashboard regime were The most likely to reach this aging healthy metric.

In addition, the research published on August 25 has revealed that adheration to the Mediterranean regime can be able to help people with genetic predisposition to Alzheimer’s disease to reduce their risk.

According to Moon, these regimes are responsible for a wide range of Composed of beneficial plants This age -related fight. “These prevent and thwart oxidative stress and systemic inflammation that decrease body systems, especially the brain,” she said.

When you go to a plant and plant diet, Moon advised Place yourself with small changes Like the addition of mole vegetables to smoothies, using tofu in a grain bowl and substituting animal fats with olive oil.

In addition to diet choices, a combination of supplements and exercise could also help pump the brakes on your Biological clock.

A Aging of nature The study published in February revealed that taking regular doses of omega-3 fatty acids could help slow organic aging in the elderly. A mixture of Omega-3 supplements, vitamin D supplements and coherent physical activity was even more beneficial.

Laing stressed that studies examining the exercise and the effect of supplements on aging had mixed results. “However, when combined, some studies show a Synergic positive effect By reducing the risk of infections, chronic diseases and falls, “she said.

Men should obtain approximately 1.6 grams of omega-3 per day, and women should obtain about 1.1 gram. Chia seeds, seafood, edamame and nuts are good sources, but Laing said you can discuss a supplement with your health care provider.

Supplements are also an option for vitamin D, but Laing said that milk, yogurt, cheese, soybeans, dark green leafy vegetables and fatty fish are also rich in nutrients.

Finally, with regard to the exercise, make more movement in your day by obtaining a training boyfriend, trying new activities or settling goals.