The Ultimate Long-Life Diet

Apples may be the ultimate longevity MVP, loaded with fiber, antioxidants, folate and vitamin E to fight Alzheimer's, and a flavonoid called quercetin that protects the brain against the oxidative stress of daily life. Start your day off right with an apple cinnamon frittata.

Dates are a great source of antioxidants and magnesium, which helps the body maintain normal muscle and nerve function, steady heart rhythm and strong bones; they are also good for blood pressure and blood sugar regulation. Try them in a deceptively indulgent coffee cake.

This crisp root vegetable is low in carbs and high in fiber. It’s an excellent source of vitamin C and potassium, which helps to reduce high blood pressure. Additionally, jicama is an anti-ager that helps boost collagen production to fight crow’s feet and wrinkles. Add this exotic veggie to a citrus salad for some crunch.

One mango contains 96% of your daily vitamin C needs and can help prevent periodontal disease. They are also rich in beta-carotene, which helps fight cancer and heart disease. Try mango in a fruit salad served over fish to maximize its cancer-fighting benefits.

Eating one cup of sweet potatoes a week could reduce your risk of lung, skin and prostate cancers. They are rich in beta-carotene, which helps build vitamin A within the body. Serve these cumin roasted sweet potatoes with dinner tonight.

This Asian staple is easy to use and packed with calcium. It's also high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Give it a try with this simple Asian stir-fry.

This fatty fish is king when it comes to omega-3 fatty acids. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Consuming one trout fillet twice a week will also keep your skin looking moist and young. Broiled trout with rosemary and lemon makes for a perfect longevity-boosting dinner.

Dairy contains calcium and is fortified with vitamin D – Dr. Oz's #1 recommended supplement – to strengthen bones and fight against the onset of osteoporosis. It's also chockfull of probiotics, good bacteria that aid in digestion. Think outside of the breakfast box and use greek yogurt as a heavy cream substitute in a lightened penne alla vodka.

The ultimate superfood, kale is rich in calcium, vitamin C and flavonoids, which kill off cancer cells. It’s also an excellent source of vitamin K. One cup of kale contains 700% of the daily recommendation of vitamin K. Plus, kale has been proven to reduce the risk of liver cancer. Get your daily dose with this energy-boosting salad.