The 4 foods science says can help you live to 100

Now, researchers reveal the four foods you should prioritize, as eating them could help you live a very long life.

To narrow it down to the four, researchers in Spain examined two diets that take advice from the world’s Blue Zones, cities that reportedly have the highest proportion of centenarians: the Mediterranean diet and the Planetary Health diet. 

Both approaches support a high intake of foods like fruits, vegetables, whole grains, legumes, and nuts—and a moderate intake of dairy and meat (although the lesser-known Planetary Health diet, established by scientists in 2019 with a focus on environmental sustainability, places a higher proportion size on plant-based protein alternatives like beans over meat). 

“Higher adherence to both diets was similarly associated with lower all-cause mortality and with comparable low environmental impact, highlighting the substantial health and planetary advantages of adopting one of these plant-based diets,” Dr. Mercedes Sotos Prieto, lead author of the new study from the Autonomous University of Madrid in Spain, said in a press release about the results. 

The study followed nearly 11,500 people recruited between 2008 and 2010 and followed up about 14 years later to assess the relationship between diet and survival rates. 

Now the authors are calling out four food groups—staples of both diets—that they believe are most important when it comes to longevity and health span. 

Fruits 

Fruits are a cornerstone of both the Mediterranean and Planetary Health diets. They provide key nutrients, like vitamin C and A, and antioxidants, which help support immune health and reduce inflammation and cell damage.

One study found snacking on fruit instead of a packaged alternative also made people feel less stressed. Liz Weinandy, a registered dietitian at the Ohio State University Wexner Medical Center, previously told Fortune vitamin C can protect our brain. 

The Mediterranean diet recommends consuming two to three portions of all types of fruits daily to obtain a range of nutrients. The Planetary Health diet recommends consuming at least five servings of fruits and vegetables daily. 

Dairy 

While dairy makes up a smaller portion of both diets, it was still associated with those who lived longer, per the study. The two diets emphasize the importance of low-fat or no-fat cheese and yogurts, such as low-fat Greek yogurt or cottage cheese. Rich in calcium and vitamin D, dairy products play a crucial role in supporting bone health. Dairy can help people feel full and is a good source of protein, which helps support age-related muscle loss. A small five-ounce cup of yogurt typically contains between 10 and 15 grams of protein (you need about 1.2 to two grams of protein per kilogram of body weight). 

Fermented dairy products, such as kefir, are also rich in probiotics and can support a healthy gut. 

Unsaturated oils 

Unsaturated oils, such as olive and avocado oils, are a significant component of both diets. They can help support healthy cholesterol levels and promote brain health. 

“There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open,” according to the American Heart Association. 

Nuts 

A handful of nuts has always been a great snack—and for good reason. Nuts contain healthy fats that can support heart health and reduce inflammation, are rich in fiber and protein to keep people satiated, and are high in omega-3s to support brain health (especially walnuts). 

“Find the ingredients you love,” Dan Buettner, founder of the Blue Zones LLC, who has studied the diets of the longest-living humans, previously told Fortune. “And if you can learn how to combine them to make something delicious, you’re on your way to eating to 100.” 

 A version of this story originally published on Fortune.com on April 15, 2025.

More on longevity:

• 3 takeaways from a cardiologist and ‘SuperAgers’ researcher on how to live longer and healthier
• Drinking coffee may help you stay sharp as you age, according to a 30-year study of nearly 50,000 people
• The key to a long life is avoiding the ‘poisonous 5 P’s,’ says one of the world’s top anti-aging experts