‘I’m an MD Who Specializes in Holistic Medicine, and These Are the 5 Key Dietary Ingredients I Recommend You Incorporate Daily to Support Healthy Aging’

You’ve read up on Blue Zones—you know, regions of the world with above-average life expectancies—and you’ve drafted a genius plan that has you permanently relocating to Greece. Swoon. The only issue: It’s not exactly realistic.

While days spent snacking on Greek mezze plates as you gaze over the sun-kissed Mediterranean sound, um, dreamy, you don’t have to totally overhaul your life for the sake of long-term well-being. In fact, you can eat nutritiously no matter where you are, and incorporating a few key dietary ingredients into your daily routine could help support your healthy-aging journey at the cellular level, says board-certified integrative-medicine physician Taz Bhatia, MD—no intercontinental moves necessary.

Aging begins deep within the body’s trillions of cells, Dr. Bhatia says. And while you can’t change your genes, healthy lifestyle habits like exercise, self care, and a nutritious diet can help support your cellular resilience. “We are constantly exposed to free radicals, tiny molecules that can cause damage to our cells,” Dr. Bhatia says. “Antioxidants produced by our body and consumed in our diet (like vitamins C and E) are our first line of defense against free radicals. A healthy diet and lifestyle is important at any age, but it becomes increasingly important as we age and our nutrient needs change.”

From omega-3 fatty acids, to vitamin B3, to olive fruit extract, she’s sharing her shortlist of key dietary ingredients to support cell health along your healthy aging journey, plus one simple way to integrate them all into your life: One A Day® Age Factor™ Cell Defense,* a new dietary supplement that helps defend against cellular aging from the inside†.

It’s never too early (or too late) to kick off a healthy-aging journey. If you’re ready to channel that Blue Zone energy without leaving home, incorporate Dr. Bhatia’s recommended key dietary ingredients into your daily food intake, and add One A Day® Age Factor™ Cell Defense to your routine.* Psst: Use code 10AGEFACTOR on Amazon for 10 percent off now.

1. Olive polyphenols

Polyphenols are naturally occurring plant compounds, which can act as antioxidants, that are found in foods such as vegetables (yes, including olives) and dark chocolate.

“As we age, our cells naturally become less effective at managing everyday stressors, such as poor sleep or stress, which can lead to an increase in oxidative stress. Olive polyphenols from olive fruit extract have been clinically shown to help defend against oxidative stress,” Dr. Bhatia says.

2. Vitamin B3

Also known as niacin, vitamin B3 has all kinds of cellular health benefits. “Niacin helps support your nervous system and your digestive system, and helps maintain healthy skin,” Dr. Bhatia says. Peanuts, mushrooms, avocados, tuna, and beef are kitchen staples that are also rich in B3.

3. Vitamin C

Another ingredient found in One A Day® Age Factor™ Cell Defense is vitamin C, an essential antioxidant vitamin that helps support skin health, immune health, and much more. Research has shown that foods rich in vitamin C (like citrus fruits, bell peppers, broccoli, and many other fruits and vegetables) play an important role in your collagen health, which provides structural support for the body's connective tissues. Supporting collagen creation becomes important after the age of 30 when your collagen production starts depleting.

4. Vitamin D

Vitamin D can be found in salmon, milk, mushrooms, and cheese (bless). Research suggests that aging is associated with a higher likelihood of vitamin D deficiency—so it's a good idea to stock up, especially due to its positive influence on bone health and immune function.

5. Omega-3s

To get more omega-3s, add seeds, nuts, and fish like salmon to your diet (your cells will love them, too). “Omega-3s are a vital part of your cell membranes, helping to provide structure and supporting interactions between cells,” Dr. Bhatia says.

So drizzle some olive oil over a plate of seafood, snack on some trail mix, and check out One A Day® Age Factor™ Cell Defense* to support your healthy aging journey. As for Greece? Pause on the permanent relocation plan and book a getaway instead.

*Always talk to your doctor about adding supplements to your routine.