Eating a healthy, balanced diet could help you live longer, with research linking healthy eating to better health in old age. A study published in Nature Medicine in March 2025 examined 105,015 people over up to 30 years. Researchers found that those who followed healthier dietary patterns were more likely to reach the age of 70 free from 11 major chronic diseases while maintaining good physical, cognitive and mental health.
The study found that higher intakes of fruit, vegetables, whole grains, nuts, legumes, unsaturated fats and low-fat dairy products were associated with a greater likelihood of healthy ageing. Separate research published in Nature Food in 2023 estimated that 40-year-olds who moved from an unhealthy diet to a healthier eating pattern could gain around 10 years of life expectancy. Here are eight foods and food groups worth including in your diet to support long-term health.
4. Vegetables
Broccoli, carrots, spinach and cabbage provide fibre, vitamins, minerals and valuable plant compounds.
The NHS recommends eating at least five portions of fruit and vegetables daily, featuring a varied selection across your meals.
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