A longevity researcher reveals which produce—especially berries—packs the most powerful anti-aging punch

Forget the expensive supplements and trendy wellness regimens. The secret to living longer might be hiding in your fruit bowl.

As nearly 80% of Americans over 65 manage two or more chronic conditions like diabetes, cancer, or Alzheimer’s, researchers are pointing to a surprisingly simple solution: what lands on your plate.

Emily Johnston, Ph.D., a research professor at NYU Langone who specializes in healthy aging and nutrition, emphasizes that substantial evidence supports incorporating nutrient-dense foods while limiting less healthy options for chronic disease prevention.

Johnston considers prioritizing fruits and vegetables essential for anyone serious about aging well, recommending a minimum of five servings daily. But not all fruits are created equal when it comes to longevity benefits.

What Makes a Fruit Worth Eating for Longevity

The most potent anti-aging fruits share three key characteristics: antioxidants, plant compounds, and fiber.

Antioxidants serve as the body’s defense system against free radicals—unstable molecules that damage cells and accelerate age-related diseases. Plant compounds, including polyphenols and carotenoids, give fruits their vibrant colors while delivering benefits for the heart, brain, and skin.

Fiber deserves particular attention. Beyond supporting digestive health and blood sugar regulation, adequate fiber intake correlates with improved cognitive function and cardiovascular health. Johnston recommends 25-30 grams daily to support healthy aging and ward off chronic disease.

While Johnston notes that no fruit should be considered unhealthy, certain varieties stand out for their exceptional nutritional content, making them her preferred choices for maximizing longevity benefits.

Berries

Johnston includes berries in her diet every single day—whether blueberries, raspberries, or strawberries. These small fruits pack an outsized nutritional punch, loaded with flavonoids and anthocyanins that function as powerful antioxidants. Research indicates that regular berry consumption may reduce the risk of heart disease, cancer, and Alzheimer’s disease. A single serving of raspberries delivers 8 grams of fiber—30% of the daily recommended intake—plus vitamins C and K, potassium, and magnesium. Blueberries claim the title of healthiest berry due to their brain-boosting properties, though any berry choice delivers significant benefits.

Papaya

Sometimes called the fruit of long life, papaya earns superfood status and appears regularly in Blue Zone diets—regions where people routinely live past 100. According to Johnston, this tropical fruit contains abundant carotenoids, protective plant compounds that benefit cardiovascular and cognitive health. Higher carotenoid intake correlates with lower markers of biological aging. Papaya also provides substantial vitamin A, which supports immune function and vision, plus magnesium for muscle function.

Apples

The old adage about apples and doctors holds scientific merit. These widely available fruits contain phytochemicals like quercetin and catechin, which demonstrate strong antioxidant and anti-cancer properties. Apple consumption associates with reduced risk of cardiovascular disease, cancer, and asthma. The fruit contains both insoluble and soluble fiber, including pectin, which promotes gut health—just remember to eat the skin for maximum benefit.

Kiwis

Johnston considers kiwis underappreciated despite their substantial fiber and antioxidant content that benefits the heart and brain. A single kiwi provides 100% of the daily vitamin C requirement, plus vitamin E—a potent antioxidant that protects cells from harmful free radicals. The vitamin E supports cardiovascular and cognitive health while protecting skin from age-related damage. Kiwis also contain lutein, an antioxidant that benefits eye health, and studies suggest they support gastrointestinal health when eaten with the skin.

Oranges

Citrus fruits rank among Johnston’s top recommendations for longevity. One medium orange contains approximately 80 milligrams of vitamin C—exceeding 100% of the daily requirement—crucial for maintaining immune function as we age. Oranges also provide vitamins A and E, along with carotenoids that combat inflammation and support eye health. Daily orange consumption may lower the risk of age-related macular degeneration, the primary cause of vision loss in people over 65.

Bananas

Johnston highlights bananas as a straightforward way to support heart and brain health during aging. These convenient fruits contain high levels of potassium, essential for healthy blood pressure and fluid balance. Diets rich in potassium may reduce the risk of heart disease, hypertension, and stroke. As one of few fruits naturally abundant in vitamin B6, bananas support energy metabolism, immune function, and cognitive health. While bananas contain significant carbohydrates and natural sugars, these nutrients make them ideal pre-exercise fuel—supporting another crucial longevity habit, Johnston notes.

Grapes

Grapes supply immune-boosting vitamin C and polyphenols like resveratrol, which protect against age-related diseases, according to Johnston. They also provide vitamin K for healthy blood clotting and substantial copper, which plays roles in energy production and brain development. Copper deficiency increases the risk of heart disease and Alzheimer’s. Their high water content helps boost fluid intake—particularly important for older adults who face increased dehydration risk, Johnston explains.

Avocado

This creamy fruit contains healthy unsaturated fats that nourish the body, protect the brain, and support cardiovascular health. Incorporating avocados may help lower LDL cholesterol and reduce cardiovascular disease risk. These beneficial fatty acids, combined with vitamin E and phytochemicals, support healthy skin. Research shows daily avocado consumption may improve skin firmness and elasticity, while B vitamins, potassium, and magnesium support heart and gut health.

Figs

Johnston expresses particular enthusiasm for figs, noting that fresh figs in summer and dried figs year-round both deliver substantial benefits. These sweet fruits provide ample dietary fiber and antioxidants that promote healthy aging. The fiber aids digestion, prevents constipation, and nourishes the gut microbiome, helping reduce inflammation. Figs contain protective bioactive compounds and polyphenols that may positively influence cardiovascular health, diabetes, and obesity. The natural sugars satisfy sweet cravings while still delivering fiber and antioxidants—making them an ideal way to conclude a meal, Johnston adds.

Source: TODAY