Dr. Greger’s Anti-Aging Foods

Below is a list of foods featured in Dr. Greger's recent book "How Not to Age." We've included nutritional information for each food, as well as some ways to add them to your everyday diet! To be clear, we are not affiliated with any of the products or links provided. Everyone should do their own research to decide what options are best for them and whether the product below may or may not best suit their needs. We hope this page proves a helpful resource for you!

  • Wheat germ is the tiny plant embryo within the whole-wheat kernel. It is the byproduct of the white flour milling industry and typically just discarded, which is why it is so affordable.

    Health Benefits:

    Nutrition:

    • 1 Tablespoon of Wheat Germ

    • 26 Calories

    • 0.9g Fiber

    • 1.7g Protein

    • Good source of Manganese, Vitamin E, and B-Vitamins.

    How to Incorporate:

    I swapped my daily tablespoon of ground flax for a combination of ½ tablespoon wheat germ with ½ tablespoon ground flax. Include ½ to 1 tablespoon of wheat germ in your diet daily. Add to oats, smoothies, yogurts, salads, and more.

    • Try to consume at least 20 mg of spermidine daily by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet (Page 38).

    Where to buy:

    Check out this Amazon link to get yourself some Wheat Germ!

  • Tempeh is a plant-based protein originating from Indonesia. It is made from fermented soybeans, resulting in a dense, chewy texture and nutty flavor. Commonly used as a meat substitute, tempeh is versatile in cooking and suitable for grilling, stir-frying, air-frying, baking, and more. With its ability to absorb flavors, tempeh adds depth to dishes like sandwiches, salads, and curries.

    Health Benefits:

    Nutrition for 100g of Tempeh:

    • 192 Calories

    • 3.7g Fiber

    • 20.3g Protein

    • Good source of B Vitamins, Calcium, Iron, Manganese, and Phosphorus.

    How to Incorporate:

    I use Tempeh as a protein source on a weekly basis.

    Tempeh can be grilled, sautéed, air-fried, or baked. Marinate before cooking to enhance its flavor and texture in various dishes.

    • “Try to consume at least 20 mg of spermidine daily by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet (Page 38).”

  • Oyster mushrooms grow naturally in various regions worldwide, including Asia, Europe, and North America. Oyster mushrooms are versatile in cooking, adding a mild, savory taste to dishes like stir-fries, soups, and pasta. They also have a distinct texture, making them a great meat substitute in many dishes.

    Health Benefits:

    Nutrition for 100g of Fresh Oyster Mushrooms:

    • 33 Calories

    • 2.3g of Fiber

    • 3.3g of Protein

    • Good Source of B-Vitamins, Iron, Phosphorous, and Potassium.

    Nutrition for 100g of Dried Oyster Mushrooms:

    • 300 Calories

    • 10g Fiber

    • 10g Protein

    Nutrition for 1 Tbsp. of Mushroom Powder:

    • 30 Calories

    • 3g Fiber

    • 3g Protein

    How to Incorporate:

    I like to include ½ cup fresh, ¼ cup dried, or 1 tablespoon of mushroom powder in my diet on a daily basis. I also consume oyster mushroom powder in an edible film as a daily supplement.

    Try using oyster mushroom powder to add a subtle umami flavor to meals without using salt.

    You can also incorporate oyster mushrooms into your diet by sautéing them as a flavorful addition to stir-fries, and pasta dishes, or as a meat substitute in sandwiches or wraps.

    Where to buy:

    Check out this Amazon link to get yourself some mushroom powder!

  • Porcini mushrooms are prized for their rich flavor and dense texture. They thrive in European forests, particularly in Italy and parts of North America. They can be used in their whole, dried, or powdered form and offer an earthy, nutty, and umami taste that adds depth to dishes like risottos, pasta, and sauces.

    Health Benefits:

    Nutrition for 100g of Fresh Porcini Mushrooms:

    • 22 Calories

    • 1g Fiber

    • 3g Protein

    Nutrition for 100g of Dried Porcini Mushrooms:

    • 300 Calories

    • 20g Fiber

    • 40g Protein

    Nutrition for 1 Tbsp. of Mushroom Powder:

    • 30 Calories

    • 3g Fiber

    • 3g Protein

    How to Incorporate:

    I like to include ½ cup fresh, ¼ cup dried, or 1 Tbsp. of mushroom powder in my diet on a daily basis. I also consume porcini mushroom powder in an edible film as a daily supplement.

    Try using porcini mushroom powder to add a subtle umami flavor to meals without using salt.

    You can also incorporate fresh porcini mushrooms into your diet by using them to add depth and richness to risottos, pasta dishes, soups, or sauces, or by simply grilling or roasting them as a standalone side dish.

    Where to buy:

    Check out this Amazon link to get yourself some porcini mushroom powder!

  • Originating from the highlands of Ethiopia, coffee is derived from the roasted and ground-up seed of the Coffea plant, otherwise known as coffee beans. These plants produce berries, known as coffee cherries, which contain coffee beans. After harvesting, the coffee cherries undergo processing to extract the beans, which are then dried, roasted, and ground to produce the beverage.

    Health Benefits:

    Nutrition for 1 Cup of Brewed Coffee:

    • 5 Calories

    • 0g Fiber

    • .8g Protein

    How to Incorporate:

    Consider sipping one to three cups of filtered coffee daily. Use decaf coffee if you are sensitive to caffeine or do not want to build a dependence on it.

  • Green tea, originating from China, is harvested from the leaves of the Camellia sinensis plant, primarily in Asia. It is typically consumed by steeping the leaves in hot water or grinding them to make a powder called matcha, which is then mixed directly into water or plant milk.

    Health Benefits:

    Nutrition for 1 Cup of Green Tea:

    • 2 Calories

    • 0g Fiber

    • .5g Protein

    How to Incorporate:

    Sip on one to three cups of green tea or matcha daily.

  • Broccoli is a green vegetable in the cruciferous family. It's known for its edible flowering head and stalks. Broccoli is usually grown in cool climates and is commonly cultivated in regions like the United States, Europe, China, and India.

    Health Benefits:

    Nutrition for 100g of Broccoli:

    • 34 Calories

    • 2.6g Fiber

    • 2.8g Protein

    • Good source of Vitamin C.

    How to Incorporate:

    Try to include at least 1 serving of cruciferous vegetables in your daily diet. Choose ½ cup of Broccoli as your cruciferous option more often.

    You can steam, boil, saute, bake, air fry, or serve raw with a dip or in a salad.

  • Blackberries are small, dark purple to black colored fruits that grow on thorny bushes. They belong to the Rosaceae family, which includes other berries like raspberries and strawberries. Blackberries are grown in various temperate regions around the world.

    Health Benefits:

    Nutrition for 100g of Blackberries:

    • 43 Calories

    • 5.3g Fiber

    • 1.4g Protein

    • Good source of Vitamin C, Vitamin K, and Manganese.

    How to Incorporate:

    Try to include at least 1 serving of berries in your daily diet. Choose ½ cup of blackberries as your berry option more often.

    You can eat blackberries on their own or add to oats, smoothies, non-dairy yogurt, salads, and more.

  • Strawberries are juicy, red fruits with tiny seeds on their surface surrounded by green leaves. They belong to the Rosaceae family, along with raspberries and blackberries. Strawberries are grown in various climates and regions around the world.

    Health Benefits:

    Nutrition for 100g of Stawberries:

    • 33 Calories

    • 2g Fiber

    • .6g Protein

    • Good source of Vitamin C.

    How to Incorporate:

    Try to include at least 1 serving of berries in your daily diet. Choose ½ cup of strawberries as your berry option more often.

    You can eat strawberries on their own or you can add to oats, smoothies, non-dairy yogurt, salads, and more.

    For an easy, on-the-go option, try incorporating freeze-dried strawberry powder into oats, smoothies, and non-dairy yogurt.

  • Kale is a leafy green vegetable with curly or flat leaves that are dark green or purple in color. It belongs to the cruciferous family, which also includes vegetables like broccoli, cauliflower, and Brussels sprouts. Kale is grown worldwide in temperate climates. It's a popular vegetable in many cuisines and is valued for its nutritional benefits.

    Health Benefits:

    Nutrition for 100g of Kale:

    • 35 Calories

    • 4.1g Fiber

    • 2.9g Protein

    • Good source of Vitamin K, Vitamin A, Vitamin C, Calcium, and Iron.

    How to Incorporate:

    I Iike to include at least 1 serving of cruciferous vegetables in my daily diet. Choose ½ cup of Kale as your cruciferous option more often.

    You can steam, boil, saute, or serve kale raw in a salad.

  • Onions are bulbous vegetables with multiple layers, typically white, yellow, or red in color. They belong to the Allium family, which also includes garlic, shallots, and leeks. They are now grown in many parts of the world with temperate climates.

    Health Benefits:

    Nutrition for 100g of Onions:

    • 40 Calories

    • 1.7g Fiber

    • 1.1g Protein

    • Onions contain some Vitamin C, Potassium, and B-Vitamins.

    How to Incorporate:

    Saute onion to add a delicious flavor to your meals or add raw onion to a salad.

  • Capers are small, edible flower buds harvested from the caper bush, Capparis spinosa, native to the Mediterranean region and parts of Asia. These tangy buds are typically pickled in vinegar or brine to preserve their flavor and are commonly used as a seasoning or garnish in Mediterranean and Middle Eastern cuisines.

    Health Benefits:

    Nutrition for 1 Tbsp. of Capers:

    • 2 Calories

    • .3g Fiber

    • .2g Protein

    How to Incorporate:

    Look for low salt or salt free capers to reduce sodium intake.

    Add 1 tsp. of capers to dishes like pastas, salads, and appetizers to add a tangy taste.

    Capers also add a delicious flavor to homemade dressings and sauces.

  • Barberries are small, red, or yellowish fruits that belong to the Berberidaceae family, which includes other fruit-bearing plants. Barberries are native to regions in Europe, Asia, and Africa, but they are also cultivated in other parts of the world with suitable climates. These fruits are known for their tart flavor, which can be quite sour. Barberries are particularly popular in Middle Eastern and Persian cuisines, where they are used in various savory dishes such as rice pilafs, stews, and salads.

    Health Benefits:

    Nutrition for 1 tsp. of Barberries:

    • 20 Calories

    • .6g Fiber

    • .2g Protein

    How to Incorporate:

    Consider adding 2 tsp. of barberries to dishes like salads, grain bowls, and pilafs to add a tart contrasting flavor.

    Where to buy:

    Check out this Amazon link to get yourself some dried barberries!

  • Purple sweet potatoes belong to the same family as regular sweet potatoes but are distinguished by their striking purple color, thanks to the phytochemical anthocyanin. They are typically sweeter than traditional sweet potatoes and have a slightly nutty flavor. They are particularly popular in Asian cuisines, especially in Okinawa, Japan, one of the world’s Blue Zones where people live the longest.

    Health Benefits:

    Nutrition for 1 Baked Potato:

    • 135 Calories

    • 5g Fiber

    • 3g Protein

    • Good source of Vitamin C and Potassium.

    How to Incorporate:

    Consider swapping your usual potato consumption with purple potato.

  • Walnuts come from trees native to regions across Asia, Europe, and North America. Encased in hard, wrinkled shells, the nuts have a light brown color and a rich, buttery flavor with a hint of bitterness.

    Health Benefits:

    Nutrition for 1 oz. of Walnuts:

    How to Incorporate:

    Include a ¼ cup of nuts in your diet regularly. Choose walnuts as your nut option more often.

    Eat them as a snack on their own or in a trail mix blend or granola bars.

    Sprinkle walnuts on oats and salads or add to smoothies.

  • Amla powder, derived from drying and grinding the Indian gooseberry, is renowned for its nutritional and medicinal properties. Amla powder adds tangy flavor and health benefits to dishes, beverages, and skincare products, particularly in traditional Indian Ayurvedic culture.

    Health Benefits:

    Nutrition for ¼ tsp. of Amla Powder:

    • 1 Calories

    • 0g Fiber

    • 0g Protein

    How to Incorporate:

    Amla powder works well in Indian-inspired dishes.

    You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.

    Where to buy:

    Check out these Amazon links to get yourself some amla powder and edible film!

  • Pippali, also known as long pepper, is a spice derived from the dried fruit of the Piper longum plant. Native to the Indian subcontinent, it has been used for centuries in traditional Ayurvedic medicine and culinary practices. Pippali is characterized by its spicy flavor, reminiscent of black pepper but with a more complex and slightly sweet taste. It is commonly used in Indian, Southeast Asian, and Middle Eastern cuisines to add heat and flavor to various dishes, such as curries, stews, and spice blends.

    Health Benefits:

    Nutrition for ¼ tsp. of Pippali:

    • 5 Calories

    • 0g Protein

    • 0g Protein

    How to Incorporate:

    Season meals with pippali to add heat.

    You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.

    Where to buy:

    Check out these Amazon links to get yourself some pippali powder and edible film!

  • Turmeric is a vibrant yellow-orange spice derived from the Curcuma longa plant, native to Southeast Asia. It has been used for thousands of years in traditional Indian, Chinese, and Ayurvedic medicine, as well as in culinary practices. Turmeric is known for its earthy flavor with a hint of bitterness and peppery undertones. It is a staple ingredient in curry powders and is often used to flavor dishes such as curries, stews, rice, and soups.

    Health Benefits:

    Nutrition for ¼ tsp. of Turmeric

    • 2 Calories

    • 0.7g Fiber

    • 0.1g Protein

    How to Incorporate:

    Season savory meals with turmeric. It goes well in tofu scrambles, stir fries, curries, and more.

    You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.

    Where to buy:

    Check out these Amazon links to get yourself some turmeric powder and edible film!

  • Black cumin is a spice native to South Asia, the Middle East, and North Africa. Harvested from the seeds of the Nigella sativa plant, it has been used for centuries in culinary and medicinal practices. The seeds are small, black, and triangular in shape, and they have a distinct peppery and slightly bitter flavor. Black cumin is a common ingredient in dishes throughout the region, adding depth and complexity to curries, bread, pickles, and other savory foods.

    Health Benefits:

    Nutrition for ¼ tsp. of Black Cumin:

    • 2 Calories

    • 0.4g Fiber

    • 0.2g Protein

    How to Incorporate:

    Season meals with black cumin. It goes well with dal, curries, stir fries, falafel, and more.

    You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.

    Where to buy:

    Check out these Amazon links to get yourself some black cumin seed powder and edible film!

  • Most salt substitutes are made with potassium chloride, a chemical compound of potassium and chlorine ions. Some are made with sea salt, which tends to be lower in sodium than traditional table salt. Salt substitutes are a great option for people who want to reduce their sodium intake.

    Health Benefits:

    • “Randomized controlled trials have found that simply swapping in some potassium chloride for regular salt can not only significantly reduce blood pressure but can also prevent hypertension in the first place and, most importantly, save lives (Page 159).”

    Nutrition for ¼ tsp. of Potassium Chloride:

    • 0 Calories

    • 0g Fiber

    • 0g Protein

    • Good source of potassium.

    How to Incorporate:

    Swap table salt with some of our favorite salt substitutes linked below.

    If you don’t love the taste, try using a blend that is half salt and half potassium chloride.

    Where to buy:

    Check out the following Amazon links to get yourself some salt substitutes!

  • Salt-free flavor enhancers provide a burst of taste without adding much sodium to dishes. These products utilize herbs, spices, mushrooms, kelp, and more to offer rich flavors without salt. Salt-free flavor enhancers are a great option for people who want to reduce their sodium intake.

    Health Benefits:

    How to Incorporate:

    Swap table salt and high sodium seasonings with some of our favorite salt-free flavor enhancers linked below.

    Where to buy:

    Check out the following Amazon links to get yourself some salt-free flavor enhancers!