Dr. Mark Hyman, a renowned physician and advocate of anti-aging medicine, credits his youthful energy and vitality to a lifestyle grounded in smart eating choices. At 63, he confidently claims to maintain the fitness and health of a 43-year-old—and after hearing his advice, it’s hard not to take notes. Here are the five foods he recommends incorporating into your daily routine for a longer, healthier life.
Cruciferous Vegetables: Nature’s Powerhouses
Dr. Hyman emphasizes the importance of cruciferous vegetables, such as broccoli, kale, watercress, and arugula. These vegetables are rich in isothiocyanates, compounds that studies suggest may reduce the risk of various cancers, particularly colon and prostate cancer.
Adding them to your meals doesn’t have to be complicated. Toss some kale into a morning smoothie, roast broccoli with a drizzle of olive oil, or sprinkle arugula over your favorite pasta. With options this versatile, you’ll never grow bored.
Olive Oil: The Liquid Gold of the Mediterranean
A cornerstone of the Mediterranean diet, olive oil is packed with omega-3, -6, and -9 fatty acids that promote heart health and reduce inflammation. Dr. Hyman recommends consuming 2–3 tablespoons daily—just enough to reap the benefits without overdoing it.
Try drizzling extra virgin olive oil over a salad, using it to sauté vegetables, or even as a finishing touch on soups. Not only will it elevate your dishes, but it’ll also deliver a generous dose of health-boosting nutrients.
Nuts: Small But Mighty Snacks
Nuts—such as walnuts, almonds, pistachios, and hazelnuts—are a source of healthy fats that support the cardiovascular system and improve brain function. While they’re nutrient-dense, Dr. Hyman advises keeping portion sizes in check. A small handful (about 15 grams) is enough to enjoy their benefits without overloading on calories.
They’re perfect as an afternoon snack, a topping for yogurt, or even blended into a creamy nut butter. Pro tip: opt for raw or lightly roasted varieties to avoid unnecessary additives.
Berries: Low in Sugar, High in Antioxidants
Dr. Hyman’s grocery list wouldn’t be complete without berries. Whether it’s blackberries, blueberries, or currants, these colorful fruits are loaded with antioxidants that combat inflammation and protect against cellular damage. Plus, they’re low on the glycemic index, meaning they won’t cause blood sugar spikes.
Incorporate them into your breakfast routine with a bowl of oatmeal, or snack on them straight from the fridge. For a special treat, try blending them into a refreshing smoothie with some leafy greens.
Green Tea: The Ultimate Wellness Beverage
It’s no surprise that green tea made the list. Packed with antioxidants, it’s a natural choice for reducing inflammation and supporting overall health. Research highlights its anti-cancer, anti-diabetes, and cognitive-boosting properties.
To maximize the benefits, opt for organic green tea to avoid pesticides, and skip the sugar to keep it as clean as possible. Whether sipped hot on a chilly morning or iced on a summer afternoon, green tea is a simple way to hydrate while boosting your health.
Making the Change
Dr. Hyman’s list isn’t just about the science—it’s about simplicity. These foods are widely available, easy to prepare, and versatile enough to fit into any diet. By prioritizing these nutrient-packed staples, you can take steps toward feeling younger, healthier, and more energized, no matter your age.
So, the next time you’re grocery shopping, toss some cruciferous vegetables, berries, and nuts into your cart, grab a bottle of extra virgin olive oil, and stock up on green tea. Your future self will thank you.
