10 Best Foods For Your Anti-Aging Diet

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10 Best Foods For Your Anti-Aging Diet
Pomegrenate – Fruchthandel_Magazin Tomato – RitaE – pixabay.com

Nutrition plays a profound role in how we can keep ourselves functioning optimally. The food we eat greatly influences how long our body stays fit and young. With that being said, here are 10 superfoods that can help you slow down the aging process.

1. Pomegranate

Recently discovered to have strong anti-aging properties, pomegranates are a great fruit you can incorporate into your diet to help you stay young and healthy. Based on a study published in the journal Nature Medicine, pomegranates were found to contain a molecule called Urolithin A. This molecule was able to increase the lifespan of animal models as well as increase muscle function in aging test subjects. [1] Aside from this, pomegranates are naturally rich in vitamins K, C, B6 and minerals like phosphorus and potassium.

2. Broccoli

This amazing vegetable deserves more love. Rich in a dietary compound called Sulforaphane, broccoli is a true superfood. The compound has been linked to a decrease in the likelihood of developing prostate cancer and also works well as a supplement to treat type 2 diabetes. [2][3]

3. Red Wine

Red wine is rich in Resveratrol, which helps the body repair itself by killing off damaged cells before they transition into cancer. [4] Resveratrol is also a potent anti-inflammatory capable of reducing inflammation in conditions such as asthma, COPD, and even ear infections. [5] Drink responsibly, or substitute with red grape juice for benefits without the alcohol.

4. Nuts

Nuts have long been considered to be “Nature’s survival food” since they contain modest amounts of carbohydrates, proteins, and fats. They also contain Omega-3s, which can help you lower your cholesterol, reduce inflammation, improve depression, and even fight dementia. [6]

5. Blueberries

Already a verified superfruit, blueberries are bite-sized marvels that can do wonders for your health. According to a study released by the American Chemical Society, blueberries can improve cognition and can even go as far as providing support for Alzheimer’s disease. [7] Aside from that, they also perform the double duty of lowering blood pressure and reducing arterial stiffness with as little as one cup a day consumed. [8]

6. Salmon

Wild Salmon is a great source of healthy Omega-3 fatty acids, which can help reduce the risk of stroke and heart disease when consumed. Just make sure to buy wild salmon, as farmed salmon has been known to be fed contaminated fishmeal that can be toxic to the body.

7. Yogurt

Yogurt is a great snack that you can easily pair with other superfoods like blueberries and nuts. When consumed regularly, the calcium in yogurt can help keep your bones strong while its probiotic bacteria can keep your digestion in tip top shape.

8. Tomatoes

A staple of the healthy Mediterranean diet, tomatoes are good for your heart since they can reduce bad cholesterol, prevent blood clots, and help regulate blood pressure. [9] They also have a cancer-fighting component in the form of lycopene, which has been linked to reducing the growth of prostate cancer. [10]

9. Fiber

Although technically not a food, fiber is a nutrient found in many foods – especially fruits and vegetables. It also helps you feel fuller, which keeps you from eating more, while lowering bad cholesterol and helping regulate your digestive system.

10. Olive Oil

Another wide used ingredient in the Mediterranean diet, olive oil helps boost our levels of good cholesterol which in turn lowers the risk of heart disease. Its cholesterol-lowering effect is so remarkable that even the American Heart Association recommends its use. [11]


[1] Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents (2016). https://www.nature.com/nm/journal/v22/n8/full/nm.4132.html

[2] Dietary anti-cancer compound may work by influence on cellular genetics. http://oregonstate.edu/ua/ncs/archives/2017/mar/dietary-anti-cancer-compound-may-work-influence-cellular-genetics

[3] Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes (2017). http://stm.sciencemag.org/content/9/394/eaah4477

[4] Study: How Red Wine Prevents Cancer. http://www.coloradocancerblogs.org/study-red-wine-prevents-cancer/

[5] Resveratrol suppresses NTHi-induced inflammation via up-regulation of the negative regulator MyD88 short (2016). https://www.nature.com/articles/srep34445

[6] The Facts on Omega-3 Fatty Acids. http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#1

[7] Blueberries, the well-known ‘super fruit,’ could help fight Alzheimer’s. https://www.acs.org/content/acs/en/pressroom/newsreleases/2016/march/blueberries.html

[8] Blueberries: Small fruit delivers big reward. http://news.fsu.edu/news/science-technology/2015/01/08/blueberries-small-fruit-delivers-big-reward/

[9] Tomatoes and cardiovascular health (2003). https://www.ncbi.nlm.nih.gov/pubmed/12587984

[10] In new study, Illinois scientists trace activity of cancer-fighting tomato component. http://news.aces.illinois.edu/news/new-study-illinois-scientists-trace-activity-cancer-fighting-tomato-component

[11] Mediterranean Diet Improves High-Density Lipoprotein Function in High-Cardiovascular-Risk Individuals (2017). http://circ.ahajournals.org/content/135/7/633

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