How Nutrition Supports Longevity and Healthy Aging

March marks National Nutrition Month, a time dedicated to highlighting the role food plays in supporting overall health. One growing focus in nutrition science is longevity: how lifestyle choices, including diet, can help people live longer while maintaining good health.

When people hear the term longevity, they often think simply about lifespan. But according to Milaena Galindo, M.S., RDN, registered dietitian at Baptist Health South Florida, there is another equally important concept known as health span.

“A lot of times when people hear the word longevity, they simply just think of lifespan or living longer,” she says. “Clinically, we absolutely care about health span as well, and it’s not the same thing. So when I talk about health span, it’s not just adding years to life; it’s adding life essentially to years.”

Health span refers to the amount of time someone can maintain physical function, mental sharpness and independence. That includes staying strong and mobile, preserving memory and cognitive function, supporting mental health and delaying or preventing chronic illnesses such as cardiovascular disease, diabetes, cancer or neurodegenerative conditions.

“Just living longer isn’t the key to longevity. It’s living longer but also feeling healthy as well.”

Nutrition as a Modifiable Risk Factor

Nutrition plays an important role in supporting long-term health. While genetics and aging cannot be controlled, diet is something people can influence every day.

“It’s a big part of a larger puzzle,” Galindo says. “It's not the end-all, be-all, but it does play a huge role, because it’s one of the strongest modifiable risk factors when we talk about longevity. Nutrition touches everything, right? It’s multiple exposures every single day, and it actually operates upstream of most chronic disease pathways.”

Rather than focusing on a single nutrient or so-called “superfood,” research consistently points to the importance of overall eating patterns.

The Dietary Pattern Most Often Recommended

When it comes to dietary approaches that support long-term health, the Mediterranean diet is frequently recommended by nutrition experts.

This pattern focuses on foods such as fruits, vegetables, legumes, whole grains, nuts, seeds and healthy fats like olive oil, while limiting added sugars and ultraprocessed foods.

Galindo explains that many patients start with the Mediterranean diet as a foundation because it incorporates many of the foods associated with healthy aging.

“We pretty much anchor a lot of people on the foundation of the Mediterranean diet, because it naturally incorporates all those things,” she notes.

Key Nutrients as We Age

As people grow older, certain nutrients become especially important to support the body’s changing needs.

Protein, vitamin D and calcium play important roles in maintaining bone density and muscle strength. Vitamin B12 may also require closer attention because the body’s ability to absorb it can decrease with age.

Fiber is another essential nutrient, particularly for digestion and gut health, and omega-3 fatty acids may also help support heart health and reduce inflammation.

The diversity of what you’re eating also matters.

“They say ‘eat the rainbow,’” she explains. “Diversity is going to be your best friend when it comes to gut health.”

Navigating Diet Trends and Buzzwords

With so much nutrition advice circulating on social media, it can be difficult to separate helpful information from hype. Trends such as intermittent fasting, supplements or “anti-aging” foods often generate a lot of attention.

While some strategies may have benefits, they are not always appropriate for everyone.

“There is research [being conducted on] fasting, predominantly looking at, like they call it, time-restricted eating,” she explains.

At the same time, Galindo notes that no single food or supplement can replace a consistent pattern of healthy eating.

“Consistency is the key to longevity.”

Starting With the Basics

For people feeling overwhelmed by conflicting nutrition advice, the best starting point may be simpler than expected.

“I always joke around and say longevity is simple and boring. You can do it by doing the basics,” she says.

That means focusing on whole foods, building a balanced and sustainable eating pattern and seeking guidance from qualified professionals when needed.

Over time, those consistent habits can support both lifespan and health span, helping people not just live longer, but live better.