10 Best Anti-Aging Foods, According to Experts

You can’t stop the aging process but you can put up a good fight trying to slow it down. And, eating healthy, anti-aging foods regularly is an important weapon to use in the battle.

Wendy Bazilian, a registered dietician nutritionist and the owner of Bazilian’s Health in San Diego, describes anti-aging food as those that are rich in vitamins, minerals and other nutrients, accessible, versatile, appealing, and the subject of scientific studies.

“In general, you can’t go wrong with the plant kingdom: fruits and vegetables, beans, nuts and seeds, whole grains, herbs and spices, tea, and so on,” Bazilian told Real Simple. “Most people who desire to live a long life actually want to live a long and healthy (vital, active) life, rather than hitting a certain year mark.”

Bazilian and other nutrition experts spoke with Real Simple about what they see as the top 10 anti-aging foods:

1. Avocados

Avocados are a good source of vitamin E, which can help prevent cognitive decline, and packed with fiber, vitamin K, and good fats that help improve cardiovascular health. The dark green fruit has carotenoids, which are compounds that have been shown to improve skin elasticity and reduced the signs of aging.

Avocados are also a good source of glutathione, an essential antioxidant for proper liver function, according to Tami Best, functional and integrative dietitian at Top Nutrition Counseling.

2. Beans and legumes

The plant-based superfoods are rich in protein and filled with phytonutrients, vitamins, minerals, and fiber that helps the heart and gut, stabilizes blood sugar and reduces the risk of certain cancers. Beans fall into two food categories: Carbs and protein. “They’re a major part of the Mediterranean diet, which is one of the healthiest styles and prevalent in regions where people live long and well lives,” Bazilian said.

3. Blueberries

Blueberries are known as the “darlings” of the fruit world and a favorite subject of researchers. That’s because the small, round berries provide a substantial amount of fiber, vitamin C, and antioxidants, which fight free radicals that can damage brain cells. The vitamin C in blueberries has been shown to be effective in protecting cells and may slow down the signs of skin aging to keep it looking younger.

Studies have found that blueberries provide a host of benefits, including preserving brain health, promoting heart health, and reducing the risk of certain cancers.

“When you look at a blueberry, its phytonutrients are looking right back at you: The deep blue color comes from anthocyanin, a key phytochemical and antioxidant,” Bazilian explained.

4. Cruciferous vegetables

Broccoli, kale, Brussel sprouts, cabbage, and cauliflower are part of a powerful food family that studies say can lower the risk of serious diseases, including cancer. That’s because these vegetables contain antioxidants and sulforaphane, a substance that has been shown to increase the lifespan of cells and prevent neurodegeneration, the progressive loss of cells in the brain and the central nervous system.

5. Herbs and spices

Herbs and spices make food taste better. But most importantly, they contribute to healthy aging and can lower inflammation by reducing the intake of salt and added sugar.

“I like to think of herbs and spices as an anti-aging food group,” Bazilian said. “Their day job is to provide flavor, which is the number one factor driving food decisions, even before convenience and health. By making other nutritious and anti-aging foods taste delicious, they’re actually doing double-duty.”

6. Pasture-Raised Eggs

Pasture-raised eggs, laid by hens that are free to roam on pastures and grasslands, contain a lesser-known essential nutrient called, “choline,” which the brain and nervous system need to regulate memory, mood, muscle control, and other functions. One pasture-raised egg contains 147 mg of choline.

“To protect our aging brain, choline is critical to keep memory sharp,” Best said.

Besides choline, studies have found that pasture-raised eggs have more vitamin A, vitamin E, and omega-3 fatty acids than eggs from caged hens, all of which are important nutrients that promote brain and heart health in the aging process.

7. Pasture-Raised or Wild-Caught Proteins

Pasture-raised proteins or wild-caught proteins have a significant amount of antioxidants and healthy fats than proteins that are not pasture- raised or wild-caught.

“Starting around the age of 35, there is a natural age-related muscle loss known as sarcopenia that begins,” Best said. “To slow this aging process, quality protein is needed at every meal.”

Best suggests consuming 25 to 35 grams of protein per day, spaced throughout the day. “Our bodies use protein better in smaller amounts,” she said.

8. Pears

Pears contain flavanols, which have antioxidative and anti-inflammatory properties. A 2020 study, published in Neurology, found that eating more flavonols found pears, leafy greens, broccoli, tomatoes, beans, oranges, olive oil, tea, and wine, was associated with a reduced risk of developing dementia associated with Alzheimer’s disease.

9. Tea

The second most widely consumed beverage in the world, next to water, is found in almost 80 percent of all U.S. households, according to the Tea Association of the U.S.A. Inc.

Whether served hot or cold, tea is hydrating and contains many phytochemicals, which can strengthen the immune system, reduce inflammation, promote heart health, and lower LDL (“bad”) cholesterol levels.

Research has found that people 65 years old and older may benefit the most from tea since each cup of tea can potentially lower the risk of death from heart disease by 10 percent, according to Taylor C. Wallace, the principal and CEO at the Think Healthy Group and an adjunct professor in the Department of Nutrition and Food Studies at George Mason University.

And that’s not all. Taylor said that according to the “most comprehensive findings to date on tea consumption and heart disease, incorporating two to three 8-ounce cups of unsweetened green or black tea per day may lower the risk of death from heart disease by about 8 to 12 percent.”

10. Walnuts

Studies show that walnuts have essential nutrients, such as fiber, protein, omega-3 fats, and polyphenols, which promote brain function, and plays a role in lowering cholesterol (particularly LDL “bad” cholesterol) and managing blood pressure. A 2020 study found that women who consumed nuts on a regular basis were more likely to have greater overall health and well-being at older ages than women who did not eat nuts. The study defined healthy aging as having no major chronic disease, good mental health, and no impairments in either cognitive or physical function.

Research findings also suggest that dietary supplementation with walnuts may help to reduce the risk, delay the onset, or slow the progression of, or prevent, Alzheimer’s disease.

The benefits of walnuts are key to longevity and cognitive health.

“This is a big anti-aging goal,” Bazilian said. “We want to live well as well as live long, and cognitive health is critical.”

Source Links:

https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/best-anti-aging-foods#citation-12
https://ods.od.nih.gov/factsheets/Choline-Consumer/
https://www.teausa.com/teausa/images/Tea_Fact_2021.pdf
https://content.iospress.com/articles/journal-of-alzheimers-disease/jad140675