4 best foods for anti-aging
Key Takeaways
There’s no shortage of powerful anti-aging compounds in unprocessed plant foods.
Research shows that polyphenols prevent and slow the progression of aging-related illness at multiple levels and stages.
Advising patients on the consumption of specific anti-aging foods can positively impact their overall health and longevity, improving brain and skin health while reducing cardiovascular disease risk.
Anti-aging diets aim to reverse the signs of aging from the inside out. But is the right food really capable of turning back the clock?
Research suggests that some foods have powerful anti-aging properties. Although no diet can make you live forever, here are some of the best foods to help you look and feel younger.
A Mediterranean herb
Rosemary is a fragrant herb native to the Mediterranean, providing a number of anti-aging benefits.[] It contains potent antioxidants that have been shown to extend the lifespan of the nematode C. elegans by 18%.[] Researchers believe rosemary compounds may reverse the crosslinking of advanced glycation end-products (AGEs) associated with skin aging, vascular diseases, and diabetes.
In addition to eating rosemary, the topical application of rosemary oil to the scalp is a popular hair loss remedy. Studies have shown that with 6 months of consistent use, rosemary oil is just as effective as 2% minoxidil—but with less intense scalp itching as a shared side effect.[] For people who want a youthfully lush head of hair (but can’t quite commit to a hair transplant) rosemary oil is worth a try.
Related: Hair loss supplements that actually work
Leafy greens
Studies on Alzheimer’s and other neurodegenerative diseases consistently point to the protective effects of plant-based diets high in antioxidants. Throughout the research, leafy green vegetables prove time and time again to be one of the best foods for brain health.
In one study, greater consumption of leafy greens was associated with lower Alzheimer’s disease (AD) pathology.
After examining postmortem brain tissue for characteristics including β-amyloid load, phosphorylated tau tangles, and global AD pathology, researchers determined adults who ate more greens during their lifetime developed less severe signs of disease.
Although multiple factors likely play a role in this association, leafy greens consistently stand out as a prominent protective food.[] A meta-analysis of 17 studies on leafy green vegetables and heart disease found higher intakes were associated with a 7% lower risk of all cardiovascular events, including a reduced incidence of cerebral infarction, coronary heart disease, and stroke.[]
Some of the specific heart health benefits of greens include:
Dietary fiber lowers cholesterol
Folic acid reduces homocysteine levels
Nitrates promote vasodilation
Vitamins C and E act as antioxidants
Greens also provide calcium, vitamin K, vitamin B9, and various polyphenols associated with disease prevention.[]
Another major concern for aging populations is vision loss. Dark leafy greens are a great source of the essential carotenoids that offer antioxidant and anti-inflammatory protection concentrated in the eyes.[]
A brain-shaped nut
Walnuts are a rich source of omega-3s, with wide-ranging anti-aging effects.[] The omega-3s in these brain-shaped nuts are protective against senile dementia, hypertension, and blood clots. There’s also evidence that omega-3s exert anti-aging effects via the gut microbiome. Studies show that omega-3s support grey matter volume and prevent cognitive deficits in normal aging.
As far as the superficial signs of aging, many different types of nuts are a good source of the skin-boosting antioxidant vitamin E.
Some reports indicate that vitamin E provides UV protection by preventing lipid peroxidation in the skin, which may help reduce the formation of wrinkles.[]
A deliciously sweet fruit
Grapes of all colors are an excellent source of resveratrol and other polyphenols. But don’t head for a bottle of red—red wine may contain more resveratrol than white (due to the fermenting process), but alcohol is not something you would add to your anti-aging diet.[]
Consuming the whole fruit is the best way to receive all the anti-aging benefits of resveratrol, which has been proven to increase the lifespan of several species, with promising implications for humans.[]
As an established sirtuin 1 activator, resveratrol promotes longevity and mitochondrial function, while helping prevent certain cancers and slow cancer progression. It’s also cardioprotective.
Additional anti-aging effects of resveratrol demonstrated in human or animal studies include:[]
Lower incidence of cataracts
Decreased inflammation
Reduced albuminuria
AD prevention (protects neurons by blocking the NF-Kb protein)
Vascular and nerve protection
When combined with physical activity, resveratrol is “the most powerful calcium fixator in bones,” helping prevent osteoporosis and preserve independence with age.
What this means for you
Although there’s no magic pill or diet for aging, food matters. While this list is far from exhaustive, it scratches the surface on the indelible link between nutrition and aging. Advising patients on what they should eat (instead of what to avoid) is a positive way to encourage healthy changes.