{"id":567292,"date":"2026-03-27T06:56:36","date_gmt":"2026-03-27T06:56:36","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/567292\/"},"modified":"2026-03-27T06:56:36","modified_gmt":"2026-03-27T06:56:36","slug":"the-one-food-over-60s-should-eat-daily","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/567292\/","title":{"rendered":"The ONE food over-60s should eat daily"},"content":{"rendered":"

Should you be swallowing goji or acai berries? Downing matcha or maca? Retching on spirulina or chlorella powder? The world of supposed superfoods is wild, weird and \u2013 sometimes \u2013 wickedly expensive. Still, you can\u2019t put a price longevity, right? <\/p>\n

Wrong, says Esra Soylucicek, nutritional therapist at Reborne Longevity, a private hospital in London. Esra specialises in foods that really boost your chances of living longer, taking a strictly science-based approach. And, she says, the ingredients you really want to eat for longevity are likely to already be in your fridge.<\/p>\n

\u2018When people ask me what to eat for longevity<\/a>, I always explain that it\u2019s not about exotic \u201csuperfoods\u201d or restrictive plans; it\u2019s about the small, everyday foods you come back to again and again,\u2019 she says. \u2018The body responds to what you do consistently, not what you do perfectly.\u2019<\/p>\n

Her top choice? The humble egg. \u2018I have organic eggs most mornings, usually two soft- or medium\u2011boiled,\u2019 she explains. \u2018They\u2019re a brilliant source of high\u2011quality protein, which is important to start your day and helps maintain muscle mass as we age \u2013 so important for strength, balance and independence in later life. I prioritise eggs especially for their choline content: choline is an essential nutrient that the body uses to make acetylcholine, a key neurotransmitter involved in memory, learning, focus and muscle control. Supporting acetylcholine production through choline\u2011rich foods is one practical way to look after cognitive health and the nervous system as we get older.\u2019<\/p>\n

\"close<\/p>\n

alvarez<\/p>\n

Also on Esra\u2019s daily menu are berries<\/a>: \u2018Most often, blueberries and raspberries with two Brazilian nuts, but my absolute favourite are pomegranate seeds.\u2019 These, she explains, are rich in antioxidants and polyphenols that help protect our cells from oxidative stress, one of the processes that contributes to ageing over time. <\/p>\n

\u2018Pomegranate seeds are particularly special because they specifically support Akkermansia muciniphila, a beneficial gut bacteria crucial for maintaining a healthy gut lining and microbiome diversity, both strongly linked to metabolic health, immunity and longevity,\u2019 she adds. Mix them into salads for a burst of flavour and gut<\/a> benefits, or eat them as a snack or pudding on yogurt. \u2018Berries also feed other beneficial gut bacteria and support a more diverse microbiome overall, which we now know influences immunity, mood and long-term health,\u2019 says Esra.<\/p>\n

Finally: \u2018Flaxseeds are one of my quiet hero foods. I have around two tablespoons a day,\u2019 she says. Take them ground and sprinkled over yogurt, blended into a smoothie or added on top of porridge or salads. Why? \u2018They\u2019re rich in fibre, which helps support healthy cholesterol, steadier blood sugar and a thriving gut microbiome,\u2019 says Esra. \u2018Flaxseeds also provide plant\u2011based omega\u20113 fats, with anti\u2011inflammatory benefits, and lignans, plant compounds that support healthy oestrogen metabolism and hormone balance. This becomes especially important in midlife and beyond.\u2019<\/p>\n

The best thing about these three foods? \u2018How practical and realistic they are,\u2019 says Esra. \u2018You can fold them into everyday meals that feel comforting and familiar: eggs on toast with some greens, yogurt with flax and berries, salads with pomegranate seeds mixed in or a simple bowl after dinner.\u2019 No mysterious, unpalatable powders necessary. <\/p>\n

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