Best Anti-Aging Foods: A Diet to Feel and Look Young

Your health is only as good as the food you eat. Following a regular diet based on nutrient-rich, organic food is one of the best things you can do to age gracefully. Supplying your body with vitamins, minerals, antioxidants, and healthy fatty acids helps you feel young and full of energy.

Antioxidants

Unhealthy food, artificial ingredients like high fructose corn syrup (HFCS), and other environmental and lifestyle toxins produce free radicals that damage the cells in your body. Antioxidants neutralize free radicals and support the body’s ability to protect and repair itself.

A two-year French study found that people who consumed the most antioxidants aged more slowly, lived longer, and had fewer health problems.[1] A study from Brigham Young University found that antioxidants support healthy eyes in the face of aging.[2]

The following foods are a great source of antioxidants.

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Berries

Berries, specifically blueberries, raspberries, strawberries, goji berries, and blackberries contain a class of antioxidants called flavonoids. Anthocyanins, a subset of flavonoids, are antioxidant pigments that give berries their rich blue, red, and purple hues. Studies indicate that flavonoids and anthocyanins can soothe occasional inflammation and strengthen the immune system.[3]

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Pomegranates are a superfood that have been appreciated for thousands of years. They owe their bright red color and healthful properties to antioxidant pigments called polyphenols.[4]

Grapes

Grapes, especially red and purple grapes, contain an antioxidant called resveratrol which has been found to extend lifespan in animal testing. Resveratrol is also found in red wine, but there are many good reasons to restrict your alcohol intake or avoid it altogether. You can get the same antioxidants from grapes or organic, no-added-sugar grape juice.[5]

Dark Chocolate

Dark chocolate is another source of polyphenols. Just remember—the darker the better. Skip the milk chocolate and look for an option with at least 60% cocoa.[6]

Cruciferous Vegetables

It’s hard to beat cruciferous vegetables when it comes to certain antioxidants, such as isothiocyanates and indole-3-carbinol. Many organizations, including the National Cancer Institute, recommend eating cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts every day.[7]

Green Tea

After water, green tea is the most consumed beverage on earth, and with good reason. Green tea offers a wide variety of robust antioxidants that protect cells from oxidative damage.[8]

Unsaturated Fat

Although saturated fat from meat and dairy can raise your cholesterol and put you at risk for heart disease and stroke, unsaturated fat promotes normal cholesterol levels and is an important part of a healthy diet.[9] There are two kinds of unsaturated fat—monounsaturated fat and polyunsaturated fat. Omega-3 fatty acids, a beneficial type of polyunsaturated fat, help maintain heart health.[10] Below are some of the best sources of omega-3 fatty acids. Check Amazon for Pricing.

Fish

At Global Healing Center, we encourage a vegan lifestyle, but we realize that it may not be for everyone. If you choose not to abide by a plant-based diet, then at least select lean meat. Fish are a good option and just happen to be an excellent source of omega-3 fatty acids. Farm-raised fish are often subject to poor conditions and best avoided. When considering wild-caught fish, keep in mind that mercury exposure can be a risk; children and pregnant women should be mindful of fish consumption.[11]

Avocados

Avocados have seen a surge in popularity lately, and it’s not (only) due to the tastiness of guacamole. According to researchers, eating an avocado a day supports normal cholesterol levels and boosts brain health. These benefits may be related to avocados’ high omega-3 content.[12, 13]

Flaxseeds

Flaxseeds are a plant source of omega-3 fatty acids, dietary fiber, and other nutrients. They’re a versatile seed that can be used whole, cracked, ground, or used to make flaxseed oil. Flaxseeds are a great addition to baked goods, smoothies, salads, or granola. You can even mix them with water and use as a vegan egg substitute!

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