Superfoods for longevity: How olive oil, broccoli & pomegranate boost your health

Traveling actively in old age, playing with grandchildren, managing daily life independently – what sounds like a given today becomes a challenge for many as they age. But it doesn't have to be that way. Longevity is based on a scientifically sound approach: It's not just about living longer, but above all about staying healthy and vital. Studies show that around 70% of our health in old age depends on lifestyle, and nutrition plays a central role in this.

In this article you will learn how to optimally implement the longevity diet , which foods and nutrients protect your cells and support you in aging actively and vitally.

Longevity has been gaining increasing attention for several years. But even though the topic is almost omnipresent in the media, it is not a short-term trend. Behind it lies a scientifically sound concept that pursues something profoundly valuable: a long life in good health.

Because longevity means far more than simply growing old. It's about extending our healthspan – the years of life in which we feel physically and mentally well and can actively shape our lives (1). This is precisely where longevity nutrition comes in.

Reality clearly demonstrates the importance of a conscious diet: In Germany, around 43% of middle-aged women and 62% of middle-aged men are overweight (2). This is alarming, as being overweight is a key risk factor for diseases such as diabetes, cardiovascular disease, certain types of cancer, and dementia. These conditions not only contribute to shortening our lives but, above all, reduce our quality of life.

The good news: Studies suggest that around 70% of our health in old age is attributable to our lifestyle and not primarily to genetic factors. One of the strongest influencing factors is diet. The so-called "Blue Zones" impressively illustrate the impact of diet on our healthspan. These are regions where a particularly high number of people live to be over 100 years old (3).

They show clear patterns: The focus is on consuming vegetables, legumes, nuts, whole grains, fish, and high-quality olive oil. Meat, sugar, and processed foods play a significantly smaller role (4). These very principles form the basis of modern longevity nutrition , which will be presented in more detail below.

Polyphenols are secondary plant compounds found in fruits, vegetables, grains, and herbs. Plants produce them primarily to protect themselves from harmful environmental influences such as UV radiation and pests, or to attract beneficial insects. Although polyphenols are not essential for the human body, they nevertheless exert a significant influence on it (5).

The best sources of polyphenols:

Our bodies can produce many fatty acids, but not certain omega-3 fatty acids. Therefore, they must be obtained through food. However, modern diets often predominate in omega-6 fatty acids, which compete with omega-3 for the same enzymes and can thus inhibit their function. While omega-6 is found primarily in vegetable oils and animal fats, omega-3 is found mainly in fatty fish, algae, and flaxseeds (10).

Omega-3 fatty acids are incorporated into cell membranes and play a key role in the nervous system and the regulation of inflammatory processes. In particular, the omega-3 fatty acids DHA and EPA have been shown to have positive effects on various bodily functions:

• DHA supports normal brain function
• DHA contributes to the maintenance of normal vision.
• DHA and EPA together promote normal heart function (11)

The sensible solution for your longevity nutrition:

High-quality omega-3 supplements made from purified fish oil or algae oil (vegan) reliably deliver EPA and DHA, free of contaminants and in effective doses. This ensures that your body can optimally utilize these important fatty acids. While fatty fish do provide EPA and DHA, the levels vary considerably, many fish come from aquaculture and contain hardly any omega-3. Furthermore, there is a risk of contaminants and heavy metals (12).

Sulforaphane is a secondary plant compound found primarily in broccoli , cauliflower, and other cruciferous vegetables. It is a bioactive compound formed from the glucosinolates of these vegetables when the enzyme myrosinase is activated—for example, when cutting, chewing, or lightly frying them (13).

Why sulforaphane is so valuable for longevity nutrition:

Sulforaphane is considered a true longevity star because it works in conjunction with the body's own defense mechanisms at the cellular level. Studies show that it can regulate antioxidant enzymes, reduce inflammation, and support protective mechanisms against cell damage. Furthermore, it is being intensively researched in connection with neurodegenerative diseases, cardiovascular health, metabolic disorders, and gastrointestinal problems.

Important to know: Sulforaphane is very sensitive – even brief heating above 45°C almost completely destroys myrosinase, so that hardly any sulforaphane is produced. Although broccoli sprouts contain particularly high amounts, the content and stability vary considerably (14). Stabilized preparations are the practical solution here: They offer reliable dosing, are stable regardless of cooking methods, and guarantee consistent bioactivity.