I'm an ER doctor and follow this supermarket shopping list for a healthier, longer life

A doctor has revealed the everyday foods she regularly buys at the supermarket to support healthy ageing - and some of the most beneficial cost just a few dollars.

Dr Poonam Desai, a former ER doctor who specialises in preventative health, shared 11 foods she incorporates into her family's diet for their fibre, protein, vitamins and plant compounds.

While there is no single food that can guarantee a longer life, diets rich in plants, fibre and minimally processed foods have consistently shown to support better cardiovascular and metabolic health.

And Dr Desai's shopping list shows healthy eating doesn't necessarily require expensive powders or elaborate supplements.

Several of her staples are ordinary pantry ingredients, while others - including amla, moringa and ivy gourd - are more commonly found in Indian and Asian grocers.

Tomato paste

Dr Desai is a fan of tomato paste because it provides lycopene, the antioxidant responsible for tomatoes' red colour. Cooking and processing tomatoes can make lycopene more bioavailable, which means the body can absorb it more easily.

Dr Desai said she includes tomato paste in her diet for its potential benefits for the skin, heart and prostate.

Dr Poonam Desai is a US-based physician who shares preventative health advice online

Tomato products are also easily added into pasta sauces, soups, curries and stews, making them one of the more accessible foods on her list.

Peas

The humble pea also earned a spot in Dr Desai's trolley. She said a cup contains around 9g of fibre and 8g of protein and revealed her children eat them frequently.

Peas provide both plant protein and fibre, which can help make meals more filling and support digestive health.

Frozen peas can also be nutritionally useful and inexpensive, with the added advantage of keeping for months in the freezer.

Basil seeds

Dr Desai recommends basil seeds as another simple way to increase fibre intake. A single tablespoon can provide about 7g of fibre.

Sometimes confused with chia seeds, basil seeds swell when soaked in liquid and can be added to drinks, yoghurt and puddings. Fibre is important for digestive health and can also help support healthy cholesterol and blood sugar levels.

Dr Desai is a fan of tomato paste because it provides lycopene, the antioxidant responsible for tomatoes' red colour

Okra

Okra is another fibre-rich vegetable Dr Desai regularly reaches for. She said a cup provides about 4g of fibre and 'grabs cholesterol and takes it out'.

Okra can be roasted, grilled or added to curries and stews, although its distinctive texture can divide diners.

Amla (Indian gooseberry)

Amla, also known as Indian gooseberry, is prized for its exceptionally high vitamin C content.

Dr Desai described it as containing 'more vitamin C than any fruit'. The small green fruit has long been used in Indian cooking and Ayurvedic traditions and can be eaten fresh or found in frozen, dried and powdered forms.

Vitamin C acts as an antioxidant and is also essential for collagen production, immune function and iron absorption.

Ivy gourd

One of the more unusual foods on Dr Desai's list is ivy gourd, a small green vegetable widely eaten across parts of Asia.

She dubbed the vegetable 'nature's metformin' because of its potential effects on blood glucose and said it can lower fasting glucose.

However, food should not be considered a replacement for metformin or other prescribed diabetes medication.

Research has investigated ivy gourd for its potential glucose-lowering effects, but anyone managing diabetes should continue following medical advice rather than using a particular vegetable as a substitute for treatment.

Black sesame seeds

Dr Desai also recommends black sesame seeds as a source of calcium - but she said how you eat them matters.

Rather than swallowing the seeds whole, Dr Desai recommends grinding them first.

Sesame seeds also contain healthy fats, protein and several minerals, making them an easy addition to dressings, stir-fries and breakfast bowls.

One of the more unusual foods on Dr Desai's list is ivy gourd, a small green vegetable widely eaten across parts of Asia 

Garlic

Garlic is another inexpensive kitchen staple Dr Desai regularly uses.

She pointed to its potential benefits for cholesterol and blood pressure, but said there is a trick to preparing it.

Dr Desai recommends crushing garlic before cooking it. Crushing or chopping garlic triggers a chemical reaction that produces allicin, one of the compounds responsible for many of the health effects associated with fresh garlic.

Cumin

The doctor also keeps cumin in her pantry for its antioxidants and potential benefits for blood lipids and glucose.

Dr Desai said she cooks cumin in ghee or oil rather than simply adding it raw.

The spice is already a staple across Indian, Middle Eastern and North African cuisines and can be used to flavour vegetables, legumes, curries and rice.

Okra is another fibre-rich vegetable Dr Desai regularly reaches for. She said a cup provides about 4g of fibre and 'grabs cholesterol and takes it out'

Aged cheese

Aged cheese is one of the few animal products to make Dr Desai's list. Her reason is vitamin K2, a form of vitamin K found in certain fermented foods.

She described aged cheese as a way to obtain K2 without eating natto - the fermented soybean dish famous in Japan for its strong smell, sticky texture and particularly high vitamin K2 content.

Cheddar and some other aged cheeses contain varying amounts of the vitamin, although their saturated fat and sodium content mean portion size still matters.

Moringa

Finally, Dr Desai recommends moringa, a plant widely consumed across South Asia and other tropical regions.

She highlighted it as a source of plant protein and iron.

Moringa leaves can be eaten fresh, while powdered versions are increasingly available in supermarkets and health food stores.

Rather than relying solely on expensive so-called 'superfoods', Dr Desai's list combines familiar staples such as peas, garlic and tomato paste with traditional ingredients that have been eaten across different cultures for generations.

The common thread is variety: fibre-rich vegetables, seeds, herbs, spices and other plant foods alongside sources of protein and micronutrients - an approach far more realistic than expecting any one ingredient to be the secret to living longer.