Food evidence library

150 foods: an evidence-aware library

Healthy dietary patterns matter more than any single ingredient. Use this library to build variety, not to shop for a longevity shortcut.

150 food records24 min

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02 / SCOPE

How to use this index

These 150 foods were selected as practical examples across food groups, including options familiar in Japan. They are not the only healthy foods and their numbers are not ranks. The audited source card distinguishes the tested food form, study design, and a qualified editorial interpretation.

No food here is a treatment plan, and no single food has been proven to extend lifespan. Allergies, kidney disease, diabetes treatment, pregnancy, swallowing issues, and medication interactions can change what is appropriate.

03 / MAP

Food-group map

Fruit24

Vegetables & aromatics36

Legumes & soy20

Whole grains17

Nuts & seeds18

Fish & protein foods16

Fermented & dairy8

Pantry & drinks11

04 / PRACTICAL GUIDE

How much protein do you need as you age?

Compare the healthy-adult baseline with older-adult and resistance-training ranges, calculate a daily starting point, and see when generic advice is not appropriate.

Read the protein-by-age guide →

05 / FOUNDATION

Dietary-pattern foundations

The library is anchored to current public-health guidance: adequacy, balance, moderation, and diversity; minimally processed foods; varied plant foods; and protein sources suited to the person and culture.

These sources establish the dietary-pattern and food-group foundation. Individual cards add one verified human PubMed record where a qualifying source was selected; they do not convert one paper, a search count, or a favorable outcome into a recommendation.

WHO healthy diet guidance ↗Japan MHLW Food Balance Guide ↗Food groups and mortality meta-analysis ↗Dietary patterns and mortality systematic review ↗