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Anti Aging Foods and Nutrition

Updated on December 11, 2012

Eat Healthy And Stay Young

Probably everyone of us wants longevity. This doesn't mean we couldn't accept the fact that we are aging. We just don't lose hope in trying our best to stay physically and holistically young. By that, we meant no wrinkles, no saggy face, no gray hair, and no bad postures. We want all these yet we don't know what it takes to stay younger looking. Regular exercise, supplements, meditation and avoiding stress seems to be not enough. Diet and Nutrition play a big part in anti aging. What we eat is crucial in staying physically young and healthy. There are general guidelines to consider when it comes to anti aging nutrition. The first guideline says keep a low level intake of calories and saturated fats. Second is to eat plenty of fish, whole grain, fruits and vegetables. Third is to avoid intake of high levels of sugar and salt,and lastly to hydrate your body by drinking lots of water. In addition to these general tips, there are specific nutritious foods that we should include in our diet as they also play crucial roles in anti aging. Learn what foods to eat to stay young as you read along.

The Green and Colorful Vegetables
The Green and Colorful Vegetables

The Anti Aging Foods

The Green and Colorful Vegetables

Broccoli, cauliflower, lettuce, celery, cabbage, spinach, parsley, beans, bitter melon are just some of the healthy green vegetables that we should include in our daily anti aging diet. These vegetables are just one of the secrets to staying young and healthy

These vegetables are not just colorful and attractive to look at, their green color signifies very high concentrations of essential nutrients. Green leafy vegetables are a great sources of iron, calcium, potassium, and magnesium. They are also rich sources of vitamins, including vitamins K, C, E, and many of the B vitamins. Vitamin E is needed to maintain healthy skin and hair by retaining the moisture and oil, thus, preventing skin wrinkles, split ends, dry and gray hair. Vitamin K is essential in blood clotting and is probably the most abundant vitamin present in the green vegetables.

The greens are not the only vegetables that could help us stay and look young. Other colorful vegetables such as carrots, squash, tomatoes, sweet potatoes are also very good when it comes to anti aging. Their rich yellow, dark orange and red colors are brought by specific phytonutrients such as beta-carotene, lutein, and zeaxanthin. These potent substances protect our eyes and other cells in the body from damage caused by aging. The yellow, orange and red vegetables are also rich sources of Vitamin A, a vitamin that helps maintain healthy eyesight and healthy skin.

Anti Aging Fruits


Avocados do not only taste good, they also bring extraordinary anti aging benefits. Avocado is an excellent source of vitamin E, a vitamin known to maintain healthy skin, hair and somehow assists in alleviating menopausal flushes. Avocados contain mono unsaturated fats or what we call as the "good cholesterol" which helps reduce bad cholesterol. The more good cholesterol in the body means the lesser levels of bad cholesterol or saturated fats. Therefore, eating avocados keeps a low level of saturated fats in the body, and if you can still recall, it is the first guideline in anti aging. A good way to benefit from eating avocado is guacamole. It's easy to make, delicious and it goes great with many different foods. If you want to start making guacamole - here are a few different guacamole recipes.

Blackberries and Blueberries
Blackberries and Blueberries


Blackberries, blueberries, blackcurrants and black grapes contain powerful antioxidant called flavonoids, phytochemicals that provide them their deep blue to purple shades. Flavonoids are known to be potent in repairing and preventing damage caused by aging. Research shows there are specific compounds in berries that relieves inflammation and oxidative damage in our cells associated with age-related deficits in memory and motor function. Thus, berries helps maintain memory, balance and coordination even as we grow old.

You Should Know This!

According to Health authorities including the Australian Guide to Healthy Eating and USDA, the ideal amounts of fruits and vegetables that are recommended daily depend on age, appetite and physical activity. Children aged 4 -11 years old should be eating 1-2 servings of fruits, and 2-4 servings of vegetables everyday. Adults aged 18 and above should have at least 2 servings of fruit and 5 servings of vegetables daily.


Melons including watermelons and cantaloupe, are juicy, delicious and very nutritious fruits. If you have a food processor at home, you can turn them into a refreshing juice or shake combined with cream or milk. You won't only get a drink that's so yummy and refreshing, but also a drink that fights aging. The flesh of melons is a very rich source of Vitamins A, B, C and the vitamin responsible for maintaining healthy younger looking skin, vitamin E. On the other hand, their seeds contain essential minerals, zinc and selenium which help boost our immune systems. Aside from all these nutrients, eating melons is one delicious way to increase our oral fluid intake, and more water in the body flushes out toxins and fights damages caused by aging.


Walnuts, pecans and brazi nuts are the popular varieties of nuts that are known as anti aging foods. They contain significant amounts of potassium, magnesium, iron, zinc, copper and selenium that are needed by the body to perform vital processes.

Eating nuts or adding them into some dishes would enhance digestive and immune system functions. Walnuts are also an excellent source of omega-3 essential fatty acid that's good for the heart.

Anti Aging Spices

Garlic and Ginger

Garlic and ginger aren't just good as spices but also as anti aging herbs.

The effectiveness of garlic in stabilizing blood pressure and reducing inflammation has already been proven. Research suggests that eating a clove of garlic, raw or cooked, could greatly reduced our risks in developing heart diseases. It also helps reduce bad cholesterol and contains some blood thinning properties that would help us avoid heart problems as we age.

Ginger, on the other hand, is healthy for older people. This powerful herb can be made into a cup of tea which would alleviate pain, rheumatic aches and inflammation. Ginger have surprisingly positive and soothing effects in the digestive tract and circulatory system.

Whole meal, pasta and Rice

VItamin B is essential for nerve functioning while fiber helps maintain optimum digestive functioning. As we grow old, there would be a reduction in nerve and digestive functioning that's why we badly need these two nutrients as we age. Whole meal pasta and rice do not only provide us the right amount of carbohydrates that would keep us energize, they provide a significant amount of fiber and vitamin B as well. In fact, whole meal pasta contains twice the amount of iron as normal pasta. On the other hand, brown rice is an excellent source of complex carbohydrates, fiber and vitamin B.

Red Wine

There's a new saying that says, "A glass of red wine a day, keeps the wrinkles away". Truly, drinking a glass or two of red wine would bring you anti aging benefits due to its content, resveratrol. Resveratrol is a potent anti oxidant that helps the body fight age related problems. There are several researches that proves resveratrol bringing longevity and youthfulness. It has anti inflammatory and anti cancer properties, it increases energy levels and lowers down blood sugar, which eventually cause a longer and healthier life. Resveratrol is often called "The Fountain of youth"


Believe it or not, water is one the most effective detoxifying substance that most people take for granted. Drinking 6-8 glasses of water daily would flush out toxins and wastes in the body in the form of sweat and urine. It would also maintain the moisture in the skin and hair, preventing dryness and wrinkles that are commonly brought by aging. Our cells need water to perform to the maximum level, so keep hydrated by drinking the right amount of water everyday.

Dark Chocolate

This delightful dessert treat made from pure cacao or cocoa beans, is surprisingly looked up to by many health experts as an anti aging superfood. This is good news to most us considering how delicious chocolate is and how often we want it to be part of our diet. Although experts recommend it for its anti aging benefits, they still advocate the rule of moderation since chocolate is undeniably high in calories. So consume chocolate moderately and wisely.

According to several studies, a small daily intake of dark chocolate is remarkably beneficial to our health. Cacao or cocoa bean is a rich source of the same cancer-fighting antioxidants found in red wine namely resveratrol as well as other flavonoid and polyphenol phytonutrients. It also contains some mood-enhancing components such as (PEA) phenylethylamine, the love drug or the compound released by the brain bringing the jittery feeling when you're in love.

Moderate intake of dark chocolate has been linked to cardiovascular benefits, specifically the healthy regulation of blood pressure, reduction of blood sugar and cholesterol levels. Among its benefits, chocolate is best known for its ability to stimulate brain cells, improve our mood, contribute to feelings of highness and fight depression. Its antioxidant phytonutrients protect our cells against oxidative stress and free radicals, thereby, preserving cells' youth and stamina and providing the longevity it needs. This is exactly how chocolate help us fight premature aging.

Before jumping out from your chair to go shopping for chocolates, make sure you're picking the healthy dark chocolate and not white or milk chocolate. Dark chocolate contains no less than 70% pure chocolate from cacao, with less sugar and milk.

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    • Petstrel LM profile image

      Petstrel LM 

      6 years ago

      I like meat and it helps :)

    • profile image


      7 years ago

      I know it's not the healthiest thing every but I love dark chocolate. It's an antioxidant and delicious too.

    • Hana4 profile image


      7 years ago

      The right amount of vitamins and minerals combined with omega fatty acids from fish oil can be achieved through a proper nutrition only if you have enough time to grow and prepare your own food. For the busy nation buying in supermarkets food supplements are kind-of a way to get there. I would only ad the co-enzyme Q10 - it can also be taken in capsules, it's proven to have anti-aging effect, my skin agrees!


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