Nutrition Corner: Superfoods to Help You Live Longer
Published on April 01, 2026
From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN
The Mediterranean Diet… I know, I talk about it a lot, but it has been extensively studied to be one of the best dietary patterns for prevention of chronic disease and general health. So let's look at a few Superfoods within the Mediterranean Diet that may help us to live a bit longer, and healthier.
Cruciferous Veggies - Cabbage, cauliflower, and broccoli contain powerful phytochemicals that help to remove toxins, and waste from our bodies
Nuts - A dense source of nutrition that supports the immune system and metabolism, balances the gut & immune system, and promotes a healthy heart.
Olive Oil - A monounsaturated fat that is packed with potent antioxidants that help to protect against Alzheimer's, cardiovascular disease, Parkinsons, and cancer.
Berries - Helping immune and brain health while providing fiber and an antioxidant kick!
Salmon - A great source of protein and Omega -3 Fatty Acids that protect the heart.
Beans, Peas, and Lentils - High protein and Fiber as well as a boost to the Microbiome of the Gut.
Green Tea - There has been an established link to reducing age-related diseases including heart disease.
Sweet Potato - Studies show that consuming sweet potato can lower diabetes, cancer and cognitive aging risks.
Avocado - reduces heart disease and coronary artery disease.
Dark Leafy Greens - Packed with vitamins and minerals that may slow cognitive decline.
Tofu - A complete plant based protein that can replace animal proteins.
Water - Lubricating joints & helps with pumping blood to the heart, diminishes constipation, urinary infections, kidney stones, exhaustion, falls, and poor memory.
Oatmeal - Packed with protein and mono/ polyunsaturated fats and antioxidants.
Low Fat Greek Yogurt - A big helper to promote bone, gut, and cardiovascular health, weight control and reduce risks of diabetes.
Citrus Fruits - Lots of Vitamin C to neutralize damaging cancer cells, age-related macular degeneration, cataracts, and cardiovascular disease.
Dark Chocolate - Full of polyphenols for Good Mood Boosting!
Whole Grains - Fiber, vitamins, proteins, flavonoids, and phenolic acids to help reduce cardiovascular disease, aging, and gut health risks.
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