My name is Margarita, and at 90 years old, I live independently and stay active in ways that often surprise people. I prepare my own meals, take daily walks, and keep my mind engaged with reading and conversation. When others ask about my health, some credit luck or family history. I believe something else played a role: I paid close attention to what I ate over the years. Rather than focusing on fighting illness, I focused on building habits that supported long-term balance. Healthy aging, in my experience, is less about extremes and more about consistency.
One food I’ve valued for decades is aronia, also known as chokeberry. These small, dark berries are rich in antioxidants called anthocyanins, which are known to support vascular and overall wellness. I typically steep a handful of dried berries in hot water for a few hours and enjoy a small glass daily. Another comforting addition to my routine is willowherb tea in the afternoon. This mild herbal infusion has long been used traditionally to promote relaxation and digestive comfort. I prepare it by steeping one teaspoon of dried herb in hot water for 10–15 minutes and drinking it warm, especially in the evening.
Buckwheat has also been a staple in my kitchen for most of my life. It’s a nutrient-dense whole grain that provides fiber and steady energy. I cook one cup of buckwheat with two cups of water over low heat and keep it simple, often adding a small amount of flaxseed oil after cooking. Sea vegetables such as kelp have occasionally appeared in my meals as well, particularly for their natural iodine content, which supports thyroid function. I prefer dried or frozen versions without added sugar or vinegar and use small amounts in salads or alongside grains.
Fermented cabbage, or sauerkraut made simply with cabbage, carrot, and salt, remains one of my favorite additions. Naturally fermented foods provide beneficial bacteria that support digestive health. A small serving before meals is often enough. Over time, I’ve learned that balance matters more than perfection. Staying hydrated, walking daily, sleeping well, and choosing whole foods over highly processed options have shaped my routine. Longevity, I believe, is not built on a single “miracle” ingredient but on steady, mindful choices repeated year after year.