A Boca Raton physician says his approach to healthy aging starts with three everyday items: coffee, cacao and raw honey.
Dr. Mitch Ghen, who has practiced functional medicine for more than 45 years, told Fox News Digital that these foods and drinks play a regular role in his own daily routine. “I think these foods make a massive difference,” he said.
Ghen said his mornings typically begin with coffee mixed with 100% cacao, and he also consumes raw, unfiltered honey during the day.
Coffee
Coffee tops Ghen’s list. He pointed to research linking coffee consumption to potential health benefits and said there appears to be an optimal range for intake. “The studies suggest somewhere the sweet spot for coffee and longevity is between three and four cups a day,” he said.
He said he believes coffee may offer cardiovascular and immune benefits in addition to its more familiar role in boosting alertness. Ghen said he personally chooses organic coffee as part of his morning routine.
Cacao
Ghen adds 100% cacao that is high in polyphenols to his morning coffee. Polyphenols are naturally occurring plant compounds with antioxidant properties. He said he typically recommends about 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.
Ghen also pointed to research suggesting cacao may carry cardiovascular benefits.
Raw Honey
The third item on Ghen’s list is raw, unfiltered, organic honey, which he said may benefit the gut microbiome — an area that has drawn growing research interest in connection with overall health and aging.
“I love honey because I think it is one that helps longevity,” he said.
He recommends moderation: “I think a tablespoon a day seems to be a reasonable amount without provoking too much spike in sugar,” he said.
Beyond Individual Foods
Despite incorporating all three into his own diet, Ghen stressed that healthy aging is about more than adding individual “superfoods.” He pointed to the Mediterranean diet as a broader model and emphasized sustainable eating habits over quick fixes.
Ghen said it’s never too late for people to change their habits, even if they haven’t always eaten well. “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.”
