The secret to a longer, healthier life could start at the breakfast table.
Dr. Mitch Ghen, a Boca Raton, Florida-based physician who has practiced functional medicine for more than 45 years, told Digital there are three foods and drinks he regularly consumes himself to support healthy aging: coffee, cacao and raw honey.
“I think these foods make a massive difference,” Ghen said, adding that he incorporates them into his daily routine.
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Ghen said he starts his mornings with coffee mixed with 100% cacao, while also consuming raw, unfiltered honey during the day.
Below are his three picks.
Ghen puts coffee at the top of his longevity list, pointing to research that has associated coffee consumption with potential health benefits.
“The studies suggest somewhere the sweet spot for coffee and longevity is between three and four cups a day,” he said.
Ghen said he believes coffee can provide cardiovascular and immune benefits, in addition to the familiar boost in alertness.
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He personally opts for organic coffee and drinks it as part of his morning routine.
Ghen gives his morning coffee an extra boost by adding 100% cacao that is high in polyphenols.
Polyphenols are naturally occurring plant compounds with antioxidant properties.
Ghen said he typically recommends approximately a teaspoon to a tablespoon of cacao, depending on its polyphenol content.
“I think [the] combination tends to sit on top of each other and gives that person not only a great start in the morning, but certainly what I would call a good amount of antioxidants and polyphenols,” he said.
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Ghen also pointed to research suggesting cacao may provide cardiovascular benefits.
The third food on Ghen’s list is raw, unfiltered, organic honey.
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Ghen said honey may benefit the gut microbiome, an area that has increasingly become a focus of research into overall health and aging.
“I love honey because I think it is one that helps longevity,” he said.
As for how much, Ghen recommends moderation.
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“I think a tablespoon a day seems to be a reasonable amount without provoking too much spike in sugar,” he said.
While Ghen incorporates all three foods into his own routine, he stressed that healthy aging is about more than adding individual “superfoods” to the diet.
He said people should focus on sustainable eating habits and generally pointed to the Mediterranean diet as a model.
For those who haven’t always eaten well, it’s never too late to make changes, Ghen said.
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“The question that everyone should ask themselves is, quite seriously, is it about longevity, meaning a number, or is it the quality?” he said.
“Quantity follows quality, so that’s the key.”