When it comes to living longer and aging slower, what you eat plays a crucial role. In fact, there’s evidence to suggest that switching from an unhealthy diet to a nutritious one can boost life expectancy by as much as 10 years! Reducing the risk of mortality, cancer, cardiovascular disease, neurodegenerative disorders, and various metabolic diseases, there are so many reasons to optimize your diet. While there are many nutritious options, research suggests that eating styles like the Mediterranean Diet and Blue Zones diet — regions known for their high number of centenarians — are some of the best science-backed diets for longevity to exist. These diets focus on whole, nutrient-dense foods that support heart health, reduce inflammation, and promote overall well-being. And, to help you embrace this way of eating, we’re sharing everything you need to add to your grocery list.
Ahead, a comprehensive longevity foods shopping list, packed with nutrient-rich options to help you age slower and eat for a long, healthy life.
Longevity Foods Shopping List
Inspired by the Blue Zones and Mediterranean lifestyles, here is your complete guide to stocking a kitchen for anti-aging and long-lasting health!
Vegetables
All vegetables are encouraged on the Mediterranean and Blue Zone diets, especially those local and in season. At least 5 servings of vegetables each day is ideal, with an emphasis on dark leafy greens and cruciferous vegetables. One serving equals two cups of leafy greens, one cup of raw veggies, or half a cup if cooked.
Dark Leafy Greens
- Kale
- Spinach
- Swiss chard
- Collard greens
- Mustard greens
- Arugula
Cruciferous Vegetables
- Broccoli
- Cauliflower
- Brussels sprouts
- Bok choy
Root Vegetables:
- Sweet Potatoes (Including yams and purple sweet potatoes)
- Carrots
- Parsnips
- Radishes
- Turnips
- Rutabagas
Nightshades:
- Tomatoes
- Bell peppers
- Eggplant
Other Vegetables:
- Zucchini
- Cucumbers
- Celery
- Asparagus
- Fennel
- Artichokes
- Mushrooms
- Winter Squash (such as butternut, acorn, and spaghetti squash)
- Onions (red, yellow, white)
- Leeks
- Scallions
- Kombu (seaweed)
- Wakame (seaweed)
Fruits
Enjoy 2-4 servings of fruits daily, prioritizing berries and citrus for their high antioxidant content. One serving equals one medium-sized fruit or half a cup of fresh fruit.
Berries:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
- Goji Berries
- Cranberries
Citrus:
- Oranges
- Lemons
- Limes
- Grapefruits
- Tangerines
Other Fruits:
- Avocado
- Figs
- Medjool dates
- Kiwi
- Pomegranates
- Papayas
- Cherries
- Apricots
Beans & Legumes
Consume at least half a cup of cooked beans or legumes daily. Research shows that eating beans regularly is associated with lower mortality rates and improved heart health.
Beans:
- Black beans
- Kidney beans
- Cannellini beans
- Great Northern beans
- Pinto beans
- Adzuki beans
- Navy beans
- Fava beans
- Garbanzo beans (Chickpeas)
Peas & Lentils:
- All lentil varieties (including red, green, yellow, and black)
- Black-eyed peas
- Split peas
Soy Products:
- Tofu
- Tempeh
- Edamame
- Miso
- Seitan
Whole Grains & Starches
Incorporate 3-5 servings of whole grains per day. A serving size is typically half a cup of cooked grains or one slice of whole-grain bread.
- Rice (including brown, white, and wild rice)
- Quinoa (white, red, black)
- Farro
- Barley
- Millet
- Bulgur
- Buckwheat
- Oats
- Durum Semolina
- Orzo
- Couscous
- Sourdough bread
Nuts & Seeds
Aim for two small handfuls of nuts or seeds per day, roughly 1-2 ounces. Regular nut and seed consumption supports heart health and provides a good source of healthy fats.
Nuts:
- Walnuts
- Almonds
- Cashews
- Pistachios
- Macadamia nuts
- Brazil nuts
- Pine nuts
- Pecans
- Hazelnuts
Seeds:
- Chia seeds
- Flaxseeds
- Hemp seeds
- Pumpkin seeds
- Sesame seeds (including tahini)
Healthy Fats
Include healthy fats like extra virgin olive oil daily, as part of meals. Olive oil is a cornerstone of the Mediterranean diet and has been shown to have anti-aging and anti-inflammatory properties.
- Extra virgin olive oil
- Olives (all varieties)
- Avocados
Seafood
Consume seafood 2-3 times per week, focusing on fatty fish rich in omega-3s like salmon and sardines. A serving size is typically 3-4 ounces of cooked fish.
- Salmon
- Herring
- Sardines
- Albacore tuna
- Mackerel
- Anchovies
Dairy & Dairy Alternatives
Limit dairy intake to small portions of fermented dairy, like yogurt or kefir, 2-3 times per week. Fermented dairy offers probiotics, which support gut health.
- Fermented yogurt (such as Greek yogurt or coconut yogurt)
- Kefir
- Goat’s milk products
- Sheep’s milk products
Herbs & Spices
Use fresh herbs and dried spices liberally to add flavor and boost nutrient intake without added sodium, sugar, or additives. Rich in antioxidants, anti-inflammatory properties, and phytonutrients, the more variety, the better.
Fresh Herbs:
- Basil
- Parsley
- Cilantro
- Mint
- Rosemary
- Thyme
- Oregano
- Dill
- Chives
- Sage
Dried Spices:
- Turmeric
- Ginger (fresh or ground)
- Garlic (fresh or powdered)
- Cinnamon
- Cumin
- Coriander
- Paprika
- Black Pepper
- Cardamom
- Cloves
- Fennel Seeds
- Star Anise
Shop Your Way to a Longer, Healthier Life
Incorporating anti-aging foods into your diet is a simple yet powerful way to support your health both now, and for years to come. By filling your grocery cart with nutrient-rich vegetables, fruits, whole grains, legumes, healthy fats, and omega-rich proteins, you’re nourishing your body with the essential vitamins, minerals, and antioxidants needed to combat inflammation, improve heart health, and slow the aging process. Inspired by the top research-backed longevity diets, including the Mediterranean and Blue Zones diet, these whole foods will help keep you nourished, satiated, and satisfied! Refer to this longevity foods shopping list the next time you’re at the store, and if you’re in need of anti-aging recipe inspiration, sign up for FitOn PRO to gain access to meal plans and nourishing meals.
