The #1 Food Most Centenarians and Active Seniors Eat Daily to Keep Their Legs Strong

If you want to keep climbing stairs, walking the dog, or dancing at your grandkid’s wedding when you’re 80+, science now points to one surprisingly simple food that stands above the rest:

Extra-Virgin Olive Oil (used daily, at least 2–3 tablespoons)

Here’s why decades of research and real-world evidence keep putting it at the very top.

Why Olive Oil Beats Everything Else for Leg Strength After 60
Benefit for Legs & Mobility What the Research Shows
Protects muscle mass (prevents sarcopenia) PREDIMED study (5,000+ seniors): people consuming >3 tbsp EVOO daily lost 40% less muscle mass over 7 years
Reduces chronic inflammation Highest polyphenol content of any common oil — directly lowers IL-6 and CRP (markers that destroy muscle)
Improves blood flow to working muscles Oleocanthal and oleuropein act like natural ibuprofen; Italian study showed 50 ml EVOO daily improved walking speed in seniors
Maintains fast-twitch muscle fibers Spanish trial on 70–90-year-olds: the EVOO group maintained sprint and power performance while the low-fat group declined
Strengthens bones & reduces fall risk Higher bone density and lower fracture rates in Mediterranean populations tracked for 20+ years
In the famous “Blue Zones” (places with the most 100-year-olds), extra-virgin olive oil is the #1 common denominator in every single region — more consistent than beans, fish, or wine.

How Much & How to Use It (The “Strong Legs” Way)