The best age-fighting foods

Many of us have a love-hate relationship with aging. While we appreciate the injection of earned confidence and perspective that often comes with age, there’s something unnerving about being able to feel and see your body shift and degrade in new and unexpected ways.

It’s not all doom and gloom though. While the process of wear and tear is natural and accepting this is important, there are things that we can do to strengthen and nourish our bodies as we age. One solid approach is through food. Here, I’ve pulled together 30 foods that have been found to contribute to healthy aging, inside and out.



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Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Figs

Why are figs celebrated as an anti-aging fruit? There are a few reasons. According to the BBC, Figs are a naturally high source of calcium (great for bone health), are high in fiber (good for weight management), and contain probiotics that keep your guts happy and healthy. In addition, figs have been used in various forms to treat a variety of diseases, including warts, arthritis, and hair loss.



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Sardines

They may not be the most glamorous snack, but sardines are high in omega-3 fatty acids, which do wonders in helping to reduce inflammation in your body–great news for your heart health! In fact, the Mayo Clinic recommends two servings (8oz) per week of omega 3’s from fish; not only do these compounds reduce clotting and protect against stroke, but they also decrease triglycerides in your blood.



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Coriander

Coriander, including both its seeds and its leaves, called Cilantro in North America, is correlated with numerous health benefits. The leaves contain particularly powerful antioxidants that have various health benefits when consumed or applied topically, including the promotion of skin health against disease and signs of aging. News Medical also outlines the anti-inflammatory and antimicrobial benefits of coriander, and notes that researchers are even looking into its ability to curb anxiety!



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Fermented Foods

Fermentation has long been used in various cultures for its medicinal, flavor, and preservative qualities. But did you know that fermented foods, including olives, miso, kimchi, sauerkraut, and kefir, each exerts their own degree of health benefits? This is because the fermentation process amplifies existing nutrients, while also working hard to generate novel bacteria that strengthens gut health, amongst other things. One interesting finding is the relationship between this bacterium and brain health, with scientists uncovering a correlation between improved mental wellness and the consumption of fermented foods.



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Manuka honey

Honey has been used since 2100 BC for medicinal purposes, with Manuka Honey having particularly potent antimicrobial properties. This honey can be used to treat wounds and burns, and like other anti-aging foods, it contains antioxidants that decrease inflammation in the body systems and protect us against a slew of age-related diseases, including arthritis and stroke. In an article on Women’s Health, there are event claims that Manuka Honey can be used to clear up your skin and give you a better night’s sleep!



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Mushrooms

Oxidative stress is not our friend. It damages our cells and is a factor in several age-related diseases, including Alzheimer’s. Therefore, many anti-aging foods tend to contain one key ingredient: antioxidants. Mushrooms are no different. This food contains two antioxidants, ergothioneine and glutathione, that aren’t often found together in such quantities, and are associated with brain health promotion in particular.



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Edamame

Edamame (i.e., immature soybeans) are not only a tasty low-calorie snack packed with protein, but they’re also a boon to skin health, amongst other things. In a study of middle aged women, scientists found that participants that consumed soy had significantly improved appearance of fine lines as well as increased skin elasticity after a very short period of time. It’s important to note that this study, amongst many others on the topic, was conducted using a particular isoflavone–a component of soy products like edamame. More research is needed to substantiate claims and single out the benefits of edamame.



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Pomegranate Seeds

Even before numerous and impressive health claims emerged on pomegranates, this fruit was already the stuff of legends. But do they measure up? One research team investigated how our bodies make use of this food and turns out it actually is pretty incredible. Pomegranates contain a molecule that, once it reaches the gut, triggers a process that helps combat aging at a cellular level. This is only one theory that still needs to be tested further but given the list of benefits–decreased bone loss, anti-inflammation, improved blood flow and memory–it’s well worth exploring!



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Dark Chocolate

Chalk full of flavonoids, dark chocolate boasts a long list of health benefits. Not only does it check the heart health box through protecting arterial cells, but it also may protect your skin from sun damage, decrease insulin resistance, and have a regulatory effect on immune systems.



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Sweet potatoes

Ever wonder what gives sweet potatoes that orange hue? It’s beta-carotene, of course! This pigment also acts as an antioxidant and is the reason why sweet potatoes land on the anti-aging list. Beta-carotene has been shown to not only help protect your skin against sun damage, but it’s also known to promote healthy looking skin in general



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Avocado

Avocados are one of those delicious fatty foods that also provide a slew of health benefits. They have been found to promote overall healthy aging through preventing DNA damage and cartilage deterioration, and are not only effective in protecting skin against loss of elasticity, but also against sun damage.



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Blueberries

No surprise here, blueberries have been on the ‘superfood’ list for years, popping up in headlines and recipes in every smoothie bar and health magazine you pick up. And for good reason. Blueberries contain a high level of antioxidants relative to other foods, correlated with decreased oxidative damage (i.e., internal wear and tear) to pretty much every system in the body. Studies have also shown that blueberries provide a protective effect against cardiovascular risk factors, and may improve memory.



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Papaya

This tasty fruit is a wonder food for hair and skin, helping with everything from dandruff and hair growth to wrinkle reduction via its antioxidant and anti-fungal properties. If you’re looking to treat yourself to a topical papaya therapy, check out this article from Vogue on how to create your own skin and face masks.



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Broccoli

Turns out our parents were right–broccoli is good for us. What they didn’t tell us was that aside from being full of protein, iron and vitamins, broccoli also contains an enzyme, called NMN, that may slow down and even reverse aging! This enzyme works by triggering our body to create more energy-fueling compounds that then improves our metabolism. This in turn improves our ability to metabolize nutrients and keep weight off and is even found to improve eyesight and DNA damage. This is new research and still requires human trials, but it sure is promising!



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Parsley

While often discarded as an unwanted garnish, parsley is full of healthful benefits, and is an easy addition to your salads, smoothies, and home baked bread. Like other leafy greens, parsley is chalk full of flavanols; particularly myricetin and apigenin. While myricetin has been researched for its protective effect against breast cancer, apigenin is associated with everything from treating insomnia and diabetes to delaying or even slowing the progress of Alzheimer’s.



Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.


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