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Category All eco how-to ingredients lifestyle regime sukin tribe. Here are the top 9 anti-aging superfoods that will make you look well and feel better : 1. Blueberries Blueberries are a natural superfood you can eat to fight off the signs of aging.

Avocado Avocados contain high levels of Vitamin E and Biotin, which helps achieve perfect glowing skin, as well as healthy hair and nails.

Sweet potatoes, pumpkin, and carrots These vegetables all contain Beta-carotene, which gives them their orange coloring. Broccoli Rich in Vitamin C, Beta-carotene and fibre, broccoli helps prevent wrinkles by synthesizing collagen to create smooth, more firm skin.

Spinach and Kale Leafy greens help maintain glowing, youthful looking skin. Tomatoes Tomatoes contain large amounts of the antioxidant compound lycopene. Red cabbage Red cabbage is full of powerful antioxidants that help slow down the body from aging. Almonds and Walnuts Almonds and walnuts are a very good source of Vitamin E, which is an essential nutrient to the skin, so consuming both will give your skin a healthy glow.

To try: Sprinkle these sweet little jewels onto a baby spinach walnut salad for a treat that supports graceful aging! The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant.

The more colors you can fit on your plate, the better. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease.

Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Amy Richter, RD , Nutrition — By Nathalie Rhone, MS, RDN, CDN — Updated on January 23, Vegetables Fruit Nuts and seeds Nutrient benefits Beautiful, glowing skin starts with how we eat, but these foods and different ingredients can also help your skin as you grow older.

Bowls of avocado and healthy foods on the table. Seeds and nuts. Flood your body with powerful nutrients. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Jan 23, Written By Natalie Rhone. Jan 12, Medically Reviewed By Amy Richter, MS, RD. Share this article. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It.

Oxidative Stress: Your FAQs Answered. They also contain a variety of essential nutrients that may prevent the negative effects of aging , including:. The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. To try: Throw some avocado into a salad, smoothie, or just eat it with a spoon.

You can also try it topically as an incredible moisturizing mask to fight inflammation, reduce redness, and help prevent wrinkles! The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A.

Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant. To try: Whip up one of these sweet potato toast recipes that will up your breakfast or snack game like no other.

Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants , pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system. These healthy fruits also contain a compound called punicalagins , which may help to preserve collagen in the skin, slowing signs of aging.

To try: Sprinkle these sweet little jewels onto a baby spinach walnut salad for an anti-aging treat! Research has also shown that a compound called urolithin A , which is produced when pomegranates interact with gut bacteria, may rejuvenate mitochondria.

It was even seen to reverse muscle aging in rat studies. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant.

The more colors you can fit on your plate, the better. Nathalie Rhone, MS, RDN, CDN is a registered dietitian and functional medicine nutritionist with a BA in Psychology from Cornell University and a MS in Clinical Nutrition from New York University. Hyaluronic acid may be the answer to wrinkle-free skin but not all varieties are equal.

Here's what you need to know about this magic ingredient. It's about time we look as young as we feel. Here's a simple anti-aging routine, complete with product and ingredient recommendations.

Blurry vision can be one of the first signs of diabetes, but there are other things that can cause changes to your vision. Alaskan state health officials report that an older man with immunosuppression resulting from medical cancer treatment died as a result of an….

There are many skin disorders. Some are temporary, but others are permanent and more serious. Learn about identification, treatment, and prevention. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect.

Research shows that one cup of green tea contains up to mg of EGCG, which has been shown to help prevent several types of cancers, such as lung, colorectal, skin, and prostate cancer.

The recommendation for green tea consumption is three to five cups per day. Green tea has also been shown to reduce the risk of Type 2 diabetes, cardiovascular disease, and neurological diseases. Be aware that green tea contains astringent compounds called tannins that may interfere with the intestinal absorption of some nutrients and medications.

Pregnant and breastfeeding women should avoid green tea as a precaution against nutritional deficiencies. One of the best anti-aging foods is flax seed. This tiny, hard seed contains healthy omega-3 fats called alpha-linolenic acid ALA , lignans, and fiber, which has been shown to help reduce the risk of type 2 diabetes by reducing blood glucose in subjects with type 2 diabetes and prediabetes.

Plus, flax seed has shown to benefit heart health by reducing blood pressure in patients with arterial disease. The evidence around flax seed and cancer prevention is well documented, especially for breast cancer.

Flax seed lignans or nonsteroidal phytoestrogens act like the hormone estrogen in the body and breast cancer cells have shown to be inhibited by flaxseed lignans. In addition, flax seed has been shown to help minimize menopausal symptoms, such as hot flashes.

ALA from flax seed oil has been shown to positively affect skin health by hydrating and smoothing out skin, therefore reducing signs of aging. Flax seed comes in four common forms: whole, ground, oil, and meal.

Grinding whole flaxseed right before eating is best as it allows the ALA to be more easily absorbed in the gastrointestinal tract. Flax seed is best stored in a cool, dry place or in the refrigerator to maximize flavor, texture and maintain its health benefits.

Aim for 2 — 3 tablespoons a day of flax seeds for optimal health benefits. Olive oil is a staple in the Mediterranean diet — a diet known for its longevity benefits.

Extra virgin olive oil EVOO is particularly rich in polyphenols, which are plant-based compounds that are believed to support the immune system and reduce morbidity death. Polyphenols can also slow down the development of cardiovascular and neurodegenerative diseases. The high amount of polyphenols in EVOO makes it a high antioxidant food, which protects cells from free radical damage and fends off inflammation in the body keeping cells functioning optimally and less susceptible to premature aging.

Research has shown that olive oil consumption can prevent certain cancers, such as colorectal, breast, and skin cancers. Olive oil is one of the best anti-aging foods and a great substitute for butter, margarine, and mayonnaise, however it does have calories per tablespoon.

So, how much olive oil should you eat daily to reap the anti-aging benefits? Whether you choose blackberries, raspberries, strawberries, or blueberries, they all have anti-aging properties. Berries help keep your cells young with a vast array of plant-based compounds. Berries, in particular blueberries, are loaded with anthocyanins, which are the antioxidants found in the pigment of their skin.

Berries help keep your heart healthy by keeping blood pressure and cholesterol levels in a normal range , which are two biomarkers that can increase with age. Berries have been shown to reduce oxidative stress and inflammation, which can lead to Type 2 diabetes, cardiovascular disease, and cance r.

Berries are one of the best anti-aging foods for your brain. Take our 3 minute quiz to see if you qualify for the FORM medical weight loss program. A staple of the Mediterranean diet, tree nuts, such as almonds, hazelnuts, cashews, Brazil nuts, walnuts, and pistachios, as well as legume seeds like peanuts are among the best anti-aging foods.

Nuts make a nutrient dense contribution to meals and snacks as they contain healthy fats, protein, fiber, a myriad of beneficial vitamins and minerals, as well as antioxidants and phytosterols. Nuts, such as almonds, have been shown to reduce blood glucose after a meal and increase satiety in people who are at risk for type 2 diabetes.

Although nuts are high in calories, studies have shown that nut consumption does not cause weight gain. An ounce of nuts a day can have great anti-aging benefits, such as increasing good cholesterol levels and reducing total cholesterol levels, improving cognitive health and insulin levels, as well as reducing risk for certain cancers and fending off inflammation to keep your cells and organs functioning optimally.

From broccoli to Brussels sprouts, and cauliflower to kale, cruciferous vegetables from the Brassica family top the list of healthy anti-aging foods. Jam-packed with fiber and numerous plant-based compounds, such as phenolics, glucosinolates, as well as antioxidants, carotenoids, tocopherols, and vitamin C , cruciferous vegetables fend off chronic diseases particularly cardiovascular diseases and several types of cancer, including colorectal cancer.

These nutrient dense plants are hydrating and pack a high fiber punch with very few calories making them perfect foods to aid in weight loss. Adults should aim to get at least 3 cups of vegetables daily, including cruciferous ones, to prevent chronic diseases and premature aging.

Cold-water fish, such as salmon, halibut, tuna, mackerel and sardines contain high amounts of omega-3 fats called eicosapentaenoic acid EPA and docosahexaenoic acid DHA making them healthy anti-aging foods.

These long-chain fatty acids are revered for their health benefits for reducing the risk of inflammatory diseases, such as cardiovascular disease, Type 2 diabetes and age-related cognitive decline.

The Dietary Guidelines for Americans recommends that adults eat two — 6oz. servings of fatty fish per week. Plus, adding more protein-rich foods is satiating and can help with weight loss. Have a fish allergy? Use fish oil supplements derived from marine algae to get your daily dose of therapeutic omega-3 fats.

Be sure the supplement comes from a reputable source and has a third party verification i. on the product label. Collagen makes up your joints, bones, and skin. With age, collagen production slows down and therefore adding collagen peptides to your diet or smaller molecules of collagen protein made from animal collagen can be among one of the healthy anti-aging foods.

Research shows that consuming collagen peptides regularly helps reduce and prevent joint pain, bone density loss, and skin aging.

Adding collagen peptides into your daily diet has been shown to improve skin hydration and elasticity, which may reduce fine lines and wrinkles. Keep in mind, vitamin C-rich foods aid in the production of natural collagen in your body.

Dosages of collagen peptides vary in studies, but up to 10 grams daily has shown to be safe and effective. Look for collagen peptide products from credible manufacturers with at least one third party verification on product labels. Now that you know some of the best anti-aging foods, here are some simple ways that you can include them into your daily eating plan.

Although incorporating anti-aging foods can contribute to health and longevity, a balanced lifestyle makes a big difference. Getting mindful movement throughout the day, drinking enough water, and getting good quality sleep all play a role in overall health over the long run.

Focusing on your self care routine coupled with nourishing your body well can do wonders in adding years to your life. Lycopene helps protect against UV radiation, sunspots, and wrinkles by preventing the breakdown of collagen in skin. Tomatoes also contain Vitamin C for collagen strength and potassium which regulates the water and nutrient content of the cells in the skin.

Red cabbage is full of powerful antioxidants that help slow down the body from aging. It contains polyphenols, Vitamin A and Vitamin C which boost the immune system and prevent accelerated aging. Almonds and walnuts are a very good source of Vitamin E, which is an essential nutrient to the skin, so consuming both will give your skin a healthy glow.

Selenium, a mineral found in almonds can also help you erase dark under-eye circles and the appearance of tired, sunken eyes. Not that we need another excuse to eat chocolate but good quality cacao dark chocolate provides antioxidants which help reduce inflammation of the skin caused by exposure to UV light.

It can also increase circulation in the skin and improves its ability to retain moisture, which can reduce the appearance of wrinkles. Another great reason to indulge, is that dark chocolate is full of protein and B vitamins which can help burn fat and improve.

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To try : Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry. This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles.

These include:. The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of aging. So yes, eating papaya or using products containing papain may help your body shed dead skin cells, leaving you with glowing, vibrant skin!

To try : Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in! Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin.

This is what gives blueberries their deep, beautiful blue color. These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

To try: Throw this delicious, low-sugar fruit into a morning smoothie or fruit bowl, and let it provide a beautifying punch!

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:. Your body needs vitamin C for the production of collagen , the main protein in skin that gives it strength and elasticity.

To try: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body. Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body.

The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells. To try: Add handfuls of spinach to a smoothie, salad, or sauté.

More ideas? Check out our favorite spinach recipes, including spinach chips and cheesy burgers. Many nuts especially almonds are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays.

Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:. To try: Sprinkle a mix of nuts on top of your salads, or eat a handful as a snack. Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin.

They also contain a variety of essential nutrients that may prevent the negative effects of aging , including:. The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin.

To try: Throw some avocado into a salad, smoothie, or just eat it with a spoon. You can also try it topically as an incredible moisturizing mask to fight inflammation, reduce redness, and help prevent wrinkles! The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A.

Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

And drinking water is a healthier choice than sugary beverages full of empty calories. The fact that chocolate has anti-aging properties is proof that the universe is a kind and loving place. Eat chocolate not too much for anti-aging benefits. Chocolate is one of the world's favorite foods. Recent research shows that eating moderate amounts of dark chocolate also brings health benefits to your heart.

The antioxidants in dark chocolate protect your heart against aging, damage, and heart disease. For an anti-aging dessert, have a bowl full of berries.

Pack in those vitamins and avoid sugary alternatives. Berries are a great source of antioxidants and other nutrients. Eat more strawberries, blueberries, and blackberries to help with anti-aging and longevity. Not only do berries fight free radicals that cause damage to your body, they also provide other essential nutrients.

Work berries into your weekly diet. Good news! Red wine has properties to make you younger. Just a glass or two a day has amazing anti-aging benefits. Red wine has been reported to have a multitude of health benefits. Numerous scientific studies support some benefits of red wine.

Green tea is an ancient drink for good health and longevity. The antioxidant benefits of daily consumption of green tea are well known. A little drink of green tea a couple of times a day could do wonders for your life expectancy.

Switching green tea for sodas in the afternoon would have multiple benefits. Melons are delicious. They are also a great source of a wide range of vitamins. Eat a different kind of melon every week for excellent health benefits.

Melons are a delicious source of vitamins and other nutrients. Watermelons and cantaloupe are easy-to-find and inexpensive sources of great anti-aging foods. Add melons to your daily foods for a big healthy boost to your diet.

As far as anti-aging foods go, beans are one of the best around. Your heart will love the healthy, fat-free protein, and other anti-aging properties of beans. Beans are a great anti-aging and longevity food.

They provide healthy protein without all the fat that you find in animal products. Beans also provide a large supply of antioxidants that prevent damage by free radicals. Work beans into your weekly menu for their anti-aging properties. Department of Agriculture: FoodData Central.

Avocado, raw. Santos HO, Price JC, Bueno AA. Beyond fish oil supplementation: the effects of alternative plant sources of omega-3 polyunsaturated fatty acids upon lipid indexes and cardiometabolic biomarkers—an overview.

There are several forms of green tea including white, green, oolong, and black. The aroma and beneficial compounds in green tea come from polyphenols; one in particular is called epigallocatechingallate EGCG , which makes it one of the best anti-aging foods.

Research shows that one cup of green tea contains up to mg of EGCG, which has been shown to help prevent several types of cancers, such as lung, colorectal, skin, and prostate cancer.

The recommendation for green tea consumption is three to five cups per day. Green tea has also been shown to reduce the risk of Type 2 diabetes, cardiovascular disease, and neurological diseases. Be aware that green tea contains astringent compounds called tannins that may interfere with the intestinal absorption of some nutrients and medications.

Pregnant and breastfeeding women should avoid green tea as a precaution against nutritional deficiencies. One of the best anti-aging foods is flax seed. This tiny, hard seed contains healthy omega-3 fats called alpha-linolenic acid ALA , lignans, and fiber, which has been shown to help reduce the risk of type 2 diabetes by reducing blood glucose in subjects with type 2 diabetes and prediabetes.

Plus, flax seed has shown to benefit heart health by reducing blood pressure in patients with arterial disease. The evidence around flax seed and cancer prevention is well documented, especially for breast cancer.

Flax seed lignans or nonsteroidal phytoestrogens act like the hormone estrogen in the body and breast cancer cells have shown to be inhibited by flaxseed lignans.

In addition, flax seed has been shown to help minimize menopausal symptoms, such as hot flashes. ALA from flax seed oil has been shown to positively affect skin health by hydrating and smoothing out skin, therefore reducing signs of aging.

Flax seed comes in four common forms: whole, ground, oil, and meal. Grinding whole flaxseed right before eating is best as it allows the ALA to be more easily absorbed in the gastrointestinal tract. Flax seed is best stored in a cool, dry place or in the refrigerator to maximize flavor, texture and maintain its health benefits.

Aim for 2 — 3 tablespoons a day of flax seeds for optimal health benefits. Olive oil is a staple in the Mediterranean diet — a diet known for its longevity benefits.

Extra virgin olive oil EVOO is particularly rich in polyphenols, which are plant-based compounds that are believed to support the immune system and reduce morbidity death. Polyphenols can also slow down the development of cardiovascular and neurodegenerative diseases.

The high amount of polyphenols in EVOO makes it a high antioxidant food, which protects cells from free radical damage and fends off inflammation in the body keeping cells functioning optimally and less susceptible to premature aging.

Research has shown that olive oil consumption can prevent certain cancers, such as colorectal, breast, and skin cancers. Olive oil is one of the best anti-aging foods and a great substitute for butter, margarine, and mayonnaise, however it does have calories per tablespoon.

So, how much olive oil should you eat daily to reap the anti-aging benefits? Whether you choose blackberries, raspberries, strawberries, or blueberries, they all have anti-aging properties.

Berries help keep your cells young with a vast array of plant-based compounds. Berries, in particular blueberries, are loaded with anthocyanins, which are the antioxidants found in the pigment of their skin.

Berries help keep your heart healthy by keeping blood pressure and cholesterol levels in a normal range , which are two biomarkers that can increase with age. Berries have been shown to reduce oxidative stress and inflammation, which can lead to Type 2 diabetes, cardiovascular disease, and cance r.

Berries are one of the best anti-aging foods for your brain. Take our 3 minute quiz to see if you qualify for the FORM medical weight loss program.

A staple of the Mediterranean diet, tree nuts, such as almonds, hazelnuts, cashews, Brazil nuts, walnuts, and pistachios, as well as legume seeds like peanuts are among the best anti-aging foods.

Nuts make a nutrient dense contribution to meals and snacks as they contain healthy fats, protein, fiber, a myriad of beneficial vitamins and minerals, as well as antioxidants and phytosterols.

Nuts, such as almonds, have been shown to reduce blood glucose after a meal and increase satiety in people who are at risk for type 2 diabetes. Although nuts are high in calories, studies have shown that nut consumption does not cause weight gain.

An ounce of nuts a day can have great anti-aging benefits, such as increasing good cholesterol levels and reducing total cholesterol levels, improving cognitive health and insulin levels, as well as reducing risk for certain cancers and fending off inflammation to keep your cells and organs functioning optimally.

From broccoli to Brussels sprouts, and cauliflower to kale, cruciferous vegetables from the Brassica family top the list of healthy anti-aging foods. Jam-packed with fiber and numerous plant-based compounds, such as phenolics, glucosinolates, as well as antioxidants, carotenoids, tocopherols, and vitamin C , cruciferous vegetables fend off chronic diseases particularly cardiovascular diseases and several types of cancer, including colorectal cancer.