The secret to a longer, healthier life might start at the breakfast table.
Dr. Mitch Ghen, a Boca Raton, Fla.-based physician who has practiced functional medicine for more than 45 years, told Fox News Digital that he regularly consumes three foods and beverages to support healthy aging: coffee, cocoa and raw honey.
“I think these foods make a huge difference,” Ghen said, adding that he incorporates them into his daily routine.
Ghen said he starts his mornings with coffee blended with 100% cocoa, while consuming raw, unfiltered honey during the day.
Below are his three choices.
1. Coffee
Ghen places coffee at the top of his longevity list, pointing to research that has linked coffee consumption with potential health benefits.
“Studies suggest that the sweet spot for coffee and longevity is between three and four cups per day,” he said.
Ghen said he believes coffee may provide cardiovascular and immune benefits, in addition to the usual improvement in alertness.
He personally opts for organic coffee and drinks it as part of his morning routine.
2. Cocoa
Ghen gives his morning coffee an extra boost by adding 100% polyphenol-rich cocoa.
Polyphenols are natural plant compounds with antioxidant properties.
Ghen said he generally recommends about one teaspoon to one tablespoon of cocoa, depending on its polyphenol content.
“I think (the) combination tends to layer and gives that person not only a good start in the morning, but definitely what I would call a good amount of antioxidants and polyphenols,” he said.
Ghen also pointed to research suggesting that cocoa may have beneficial effects on the cardiovascular system.
3. Raw honey
The third food on Ghen’s list is raw, unfiltered, organic honey.
Ghen said honey may benefit the gut microbiome, an area that is increasingly being researched in overall health and aging.
“I like honey because I think it’s a product that contributes to longevity,” he said.
As for the amount, Ghen recommends moderation.
“I think a tablespoon a day seems like a reasonable amount without causing too many sugar spikes,” he said.
Although Ghen incorporates all three foods into his own routine, he emphasized that healthy aging isn’t just about adding individual “superfoods” to the diet.
He said people should focus on sustainable eating habits and generally cited the Mediterranean diet as a model.
For those who haven’t always eaten well, it’s never too late to make changes, Ghen said.
“The question everyone should be asking is, in all seriousness, is it about longevity, meaning numbers, or is it quality? he said.
“Quantity follows quality, so that’s key.”
Gn Health
