There’s a lot of buzz about looking younger, but aging well runs beyond skin-deep. Healthy aging includes preserving mental and physical function and metabolic resilience well into your golden years. What you eat plays a big role in that journey, impacting everything from inflammation to cellular energy. Plus, eating well gives you the added benefit of youthful-looking skin and a natural glow.
The good news is that some of the most powerful anti-aging ingredients are probably already in your pantry or fridge. This article spotlights five simple, science-backed ingredients — olive oil, rosemary, mushrooms, sunflower seed butter, and pumpkin seed butter — and how they can support longevity, especially when combined with science-backed, longevity-focused supplements from NOVOS. It’s simpler than you might think, and it all starts with your plate.
Olive Oil: The Heart of the Mediterranean Diet
What’s not to love about extra virgin olive oil? This kitchen staple is the primary source of fat in the Mediterranean diet, and for good reason. As one of the most clinically studied functional foods in aging science, olive oil contains oleic acid, which supports heart health and fights inflammation. It also contains the polyphenols hydroxytyrosol and oleuropein. Recent randomized controlled trials (RCTs) show that these compounds can:
- Lower markers of chronic inflammation like CRP, IL-6, and TNF-α
- Improve cholesterol balance by reducing LDL and increasing HDL
- Support blood sugar control and reduce waist circumference in metabolic syndrome
- Enhance antioxidant defenses and reduce oxidative stress, one of the core processes behind aging
- Boost vascular health and cognitive function
- Regulate gene expression via epigenetic mechanisms — a direct link to how our bodies age at the molecular level
A 2022 meta-analysis found that higher consumption of olive oil (20 g daily, or about 1.5 tablespoons) reduced the risk of cardiovascular disease and all-cause mortality. Likewise, another meta-analysis showed that consuming olive oil may reduce the risk of type 2 diabetes.
Rosemary: More Than a Culinary Herb
Fragrant, earthy, and loaded with health benefits, rosemary is another kitchen favorite. It’s rich in carnosic and rosmarinic acids, which help protect the brain from inflammation and oxidative damage.
Scientific studies suggest rosemary can:
- Support memory and mental clarity
- Protect neurons from aging-related decline
- Enhance brain blood flow and mitochondrial function
Research shows that even inhaling rosemary aroma may improve cognitive function and mood. Other studies suggest rosemary extracts may offer neuroprotection and delay cognitive decline.
From vegetables and stews to teas and breads, there are so many creative ways to include rosemary in your diet. It’s also relatively easy to grow, especially in warmer climates where temperatures don’t dip below 30 degrees.
Mushrooms: Nature’s Longevity Elixir
Here at NOVOS, we’ve developed a new protein bar containing the functional mushrooms lion’s mane, cordyceps, and reishi. These mushrooms contain bioactive compounds, including beta-glucans, terpenoids, and polysaccharides, which support key biological pathways associated with longevity. Culinary mushrooms are powerhouses of nutrition, too, offering neuroprotective benefits and helping to reduce the risk of chronic diseases.
Notably, mushrooms are rich in the antioxidants glutathione and ergothioneine, protecting the mitochondria (our cells’ energy centers) from oxidative stress and lowering the risk of premature death. Depending on the variety, a single serving can provide between 2.4 to 4.9 mg of ergothioneine, with the highest concentrations found in king oyster, maitake, oyster, and shiitake mushrooms.
Many mushrooms also contain ergosterol, which converts to vitamin D2 after UV exposure, supporting immune function, bone strength, cell growth, and inflammation regulation. Furthermore, mushrooms may support the intake of selenium, a trace mineral with antioxidant properties that may help reduce cognitive decline.Â
Whether sauteed, roasted, or tossed into soups, mushrooms are a smart and flavorful way to support multiple aging pathways. They soak up the flavor of anything you cook them in, making them versatile and tasty additions to many dishes. With supplementation, you can get a consistent daily dose for the most protective benefits.
Sunflower Seed Butter: A Nutrient-Dense Spread
Looking for a creamy, nut-free alternative to peanut or almond butter? Sunflower seed butter is a smart swap with surprising anti-aging benefits. It’s rich in vitamin E, an antioxidant that helps naturally balance cholesterol, enhance immunity, and reduce free radical damage, naturally slowing the aging process. (It’s no wonder vitamin E appears in many beauty products!) Just 2 tablespoons of sunflower seed butter deliver half your body’s daily needs.
Sunflower seed butter is also:
- High in protein, supporting a healthy metabolism and muscle growth
- Rich in magnesium, helping with energy levels and promoting deep sleep
- Filled with many healthy fats, helping lower cholesterol and reduce inflammation
- Packed with vitamin B1 (thiamine), supporting energy metabolism and nerve function
Sunflower seed butter is a great option for anyone with nut allergies or sensitivities. It’s easy to add to your diet — spread it on apples or add it to acai bowls for a nutritious, delicious treat.
Pumpkin Seed Butter: The Mineral Powerhouse
For an additional nut-butter alternative, try pumpkin seed butter, whose pumpkin seed base contains high amounts of iron. One-fourth cup of pumpkin seeds has 4.5 mg, which is about half the daily recommended intake for all men and for women over 50. (Younger women in their reproductive years need about 15 mg per day due to menstruation-related iron loss.)
High in protein, fiber, and heart-healthy fat, pumpkin seeds are naturally filling and help control blood sugar. They’re also rich in longevity-supporting minerals like:
- Phosphorus, important for bones and teeth
- Tryptophan, converted to the feel-good hormone serotonin and melatonin for healthy sleep
- Zinc, key for immune function and wound healing
- Copper, vital for red blood cell formation and proper nerve function
Add pumpkin seed butter to smoothies, or spread it on sourdough bread with a sprinkling of cinnamon. With its slightly nutty and earthy taste, this creamy green spread may become a new favorite in your daily diet. Check out this recipe for a simple way to make your own pumpkin seed butter.Â
Eat Well for Longevity
These five everyday ingredients deliver real, evidence-backed benefits for long-term health and vitality. From olive oil’s epigenetic influence to mushrooms’ cellular protection, they each support different pathways of aging, providing a well-rounded approach to reducing inflammation, regulating metabolism, and improving cognitive function.
For even more comprehensive support, consider pairing these dietary upgrades with a scientifically formulated supplement like NOVOS Core. It includes many of the same longevity-supporting ingredients — like magnesium, glycine, alpha-ketoglutarate, and vitamin C — in precise doses shown to target the root causes of aging.
Aging is inevitable. But how you age is something you can control in many ways — one meal, one ingredient, one habit at a time.
