Anti Aging Foods

Posted by on October 21, 2009 | No Comments

Blue Berry If we want to live to older and our skin to look younger while we age, we have to watch our lifestyle and diet closely. The life expectancy in America is estimated about 75 years old for males and 79 for females. In Japan, however, males live up to 79 years old and for the women it is about 85. There are also countries in some Greek islands, where it is not rare to find their habitants with 100 years old or older. The basic conclusion drawn is the difference in their diet which shapes the life expectancy of the citizens or habitants.

It is true what have been said so many times “We are what we eat”. Anti aging foods should be a combination of plant foods, which are high in antioxidants, like fruits and vegetables. They have been shown to be fundamentals to a long and healthy life.

Research has proven that people whose diets are rich in fruits, vegetables, whole grains, nuts and seeds have lower incidence of heart disease, dementia, stroke, diabetes and cancer or any other disease.

The most common vitamin that helps to increase the collagen in our body is Vitamin C. Vitamin C found in a lot of fruits and vegetables. It is an antioxidant that fights the ultraviolet radiation that generates oxygen free radicals which causes wrinkles. Collagen is an important element vital for the proper functioning of the body and is essential for healthy and beautiful skin. So, it is important to have these anti aging foods in our diet to slow down the process of aging.

Below are some anti aging foods which are highly recommended for living healthier, longer and spotting a more youthful skin and body.


avocado1 This fruit contains omega fatty acids found in fish. It has mono unsaturated fat that reduces level of bad cholesterol in our body, which is good for heart health. The fat in avocados enhances the absorption of disease-fighting carotenoids.

Avocado is also a good source of vitamin E and can help to maintain younger looking skin and nails. Vitamin E also helps to alleviate menopausal hot flushes. Avocado is equally rich in potassium which helps prevent fluid retention (no puffy eyes!) and high blood pressure.

2.)Blueberries & Acai Berries

acai_berries Phytochemicals known as flavonoids are found in blackberries, blackcurrants, black grapes and blueberries. Flavonoid is a form of powerful antioxidants which protect the body against damages caused by free radicals and aging.

The Acai berries are native fruits in South America.  They are full of antioxidants, vitamins, protein and interestingly also contain Essential Fatty Acids which are found in fishes.

The unique combination of health properties make the acai berries a true anti aging food for our brain and body. It is important to note that Acai needs to be consumed as a fruit or at least freeze dried or frozen if you want to reap the full benefits and not taken as pills which are sold in health food stores.

Blueberries are one of the top performers in terms of anti aging foods too. They have one of the highest antioxidant capacities per serving. As we know it, antioxidants helps combat aging.

Besides that, antioxidants also help our bodies protect against disease and age-related health risks. Our cells wage battles against free radicals and dietary antioxidants come to our rescue. Antioxidants also protect us against inflammation, a leading factor in brain aging and Alzheimer’s disease. A recent research shows that blueberries help to improve and deter short-term memory loss that comes with aging, hence, making blueberries a natural “brain food.”

Anthocyanin, a pigment found in blueberries, improves night vision and prevents overworked or strained eyes.

Like cranberries, blueberries are also able to prevent urinary tract infections.

3.)Nuts & Seeds

nuts_seeds Most varieties of nuts are good sources of minerals, particularly walnuts. Walnuts are rich in calcium, magnesium, iron, zinc, potassium, selenium, folic acid, Vitamin C and E. Packed with so much good nutrients; we should try to incorporate them into our diet.

Adding nuts to our diet can enhance the functioning of your digestive system and improve our metabolism. They strengthen our kidneys and lungs. Nuts also help to control cholesterol levels.

Other nuts such as cashews, almonds, cashew and Brazil nuts contain healthy minerals as well. They are certainly one of the anti aging foods that helps maintain our body function well.

Sunflower Seeds not only taste good but are a rich source of Vitamin A, B, D, E, K, calcium, iron, manganese, magnesium, potassium, phosphorus, zinc, omega-3 as well as Omega-6 essential fatty acids. In fact, it is a more beneficial nutrient source than most eggs, meats and cheese.

They also contain pectin, which helps to remove toxins and heavy metals. It aids in strengthening vision too.

Packed with so much goodness, it is beneficial to consider using nuts and seeds as a form of snack instead of eating junk food.


tomatoes1 Tomatoes are of flowering plant and therefore considered a fruit. Tomatoes are used extensively in a lot of Mediterranean cuisine, especially Italian and the Middle East as well.

Tomatoes are a treasure trove of lycopene, anthocyanin, carotene and other antioxidants. They are abundant in Vitamin C and A as well.

Lycopene is the pigment that makes tomatoes red. Lycopene protects our skin against harmful UV rays and increase collagen production; hence tomatoes are great anti- aging foods. Lycopene reduces risk for cardiovascular disease, breast cancers, neurodegenerative diseases and macular degeneration, which is the leading cause of blindness in people 55 years and older.

While fresh tomatoes have the best supply of lycopene, cooked tomato products, such as spaghetti sauce, soup or salsa are easiest to absorb forms. Reap the same benefits with watermelon, beets, pink grapefruit and red bell peppers.


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veggies Dark green vegetables are rich in Vitamin C and help our bodies produce collagen.

Brocccoli is one of another excellent source of anti- aging foods. The sulforaphane found in broccoli increases the production of enzymes and that clear toxins from our bodies. In general, younger broccoli contains more sulforaphane. Broccoli has protein that is vital in keeping cells healthy. There is actually more vitamin C in broccoli than oranges along with beta carotene, which is beneficial for spot free skin. Its fibre helps to detoxify the digestive system as well as liver, which paves the way for clear, healthy skin. Broccoli contains diindolylmethane (also known as DIM) and glucosinolates, which help slow down aging in women due to hormonal changes and reduce the risks of age-related cancers.

A test was done at the Institute of Food Research in Norwich some years back. The researcher added juiced broccoli to human cells cultured in the laboratory, and the results shown was that the survival rate of precancerous cells was massively cut down by an incredible 95 per cent.

6.) Garlic

garlic1 Garlic belongs to the Allium family, along with onions, shallots, leeks and chives.  It is an anti aging food as it contains anti-aging nutrient called allicin. Allicin lowers cholesterol level and assists in blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease. Garlic also has the ability to lower blood pressure and help regulate blood sugar. It is also reputed to be a potent natural antibiotic.

This pungent herb also improves liver function lessen the chances to develop colon cancer. Garlic also inhibits the growth of the tumour and can treat diabetes types I and II when taken as a tablet.

Garlic is the one of the key ingredient used in the Mediterranean diet.  Incorporate at least a clove a day in your diet for healthy living.


barley1 One of the first authorities to confirm and endorse Barley’s benefits was Hippocrates, who advised people who fall ill to consume barley gruel.

Barley has the highest nutrients among more than 150 cereals tested. The grains are a great source of nutrients that our body needs for repair, growth and well-being.

It is high in fiber and regulates blood sugar for up to 10 hours after ingesting. Barley contains a multitude of minerals and vitamins. Barley juice is almost seven times richer in Vitamin C than an equivalent weight of oranges, five times more potent in iron than spinach and ten times stronger in calcium than milk. It is also an anti aging food with strong anti oxidants and an excellent source of Vitamin B-12.


soya1 Soya products are excellent anti-aging foods due to their host of therapeutic properties. Most of the symptoms linked with aging are due to deterioration in cells and deficiencies in hormonal functioning. Soya products can effectively address all these deficiencies. Soya is high in protein, so it is excellent in building strong cells and muscles. When cells are strong, the signs of aging is less visible.

Soya beans contain isoflavones, which help in lowering bad cholesterol due to consumption of high dietary fat or blood circulation difficulties. They are an excellent form of plant-based estrogen that helps women retain their beauty and smooth skin.

Soy products contain an element- genistein. Genistein enhances the production of collagen in soy products and helps to block enzymes that break down and age the skin.  Soybeans also contain high levels of phytoestrogens which are powerful immune-suppressants.

Women who are going through menopause might find that soya helps to balance their oestrogen levels. Soya alleviates menopausal hot flush and shield against osteoporosis, Alzheimer’s disease and heart disease.

The low incidence of colon or breast cancer in both Japan and China has been partially attributed to the high consumption of soya products.

The beauty industry recognises the benefits of soy and hence there are tons of moisturizers and eye creams which are marketed with soya ingredients. So these products can be used regularly and women can enjoy the anti-aging benefits of soya. The soya protein helps to strengthen the collagen in our skin and make it look more firm as well as prevent the appearance of wrinkles.


fishes1 Fish such as mackerel, salmon and tuna are excellent sources of omega fatty acids. The presence of Omega 3 fatty acids forms an ideal environment for collagen production. They are popularly known as a rich source of anti aging foods, be it from the appearance or brain’s point of view. They possess anti- inflammatory, anti-oxidant and anti-aging properties that can help us live younger, healthier and for longer.

Omega 3 fatty acids which are powerful anti-oxidants that stop the decay of cells and retard the process of aging are abundant in fish oils. Fish oil could also restore and heal mental disorders such as depression, dementia and schizophrenia. Fish oil is also extremely good for skin. It prevents wrinkles, dryness, acne, dark spots, psoriasis and eczema. It also restores the suppleness and elasticity of skin.

Aging causes our body immunity to decline. Bacteria and viruses will then take advantage of this weakening of our body’s defence mechanism to attack the body and result in inflammatory actions setting in. This will lead to age- related diseases and other health complications. Fish oils have the amazing properties of slowing down inflammation and curbing diseases.


yogurt1 Yogurt is of Turkish origin and has enjoyed a reputation as a health food for centuries. Ancient Persians and the Middle Eastern nomadic tribes are believed to have created it as a means to preserve the wholesome goodness of milk.

Yogurt gained popularity in Europe in the 16th century, when a Turkish doctor treated King Francis I of France with goat’s milk yogurt and cured him from intestinal disease.

Historians have also recorded that the Genghis Khan’s Mongolian armies relied on this amazing fermented diary product to keep them strong, healthy and energized throughout their extensive conquests.

Yogurt contains many beneficial nutrients like high quality protein, calcium, zinc, potassium, Vitamin Bs and magnesium. Yogurt contains beneficial live bacteria, such as Lactobacillus Bulgaricus and Streptococcus Thermophilus that are beneficial to humans. These friendly bacteria improve immunity, help restore balance in the intestinal bacterial population and also strengthening its defenses against infection and disease, which delays aging, and leads to improved health, energy and wellness.

Other health benefits of yogurt include building strong bones, providing protection against colon cancer and fighting yeast infections.

Yogurt is also an anti aging food and is extremely beneficial for our skin. It contains anti-fungal properties. Elderly people suffer a lot from skin infections such as eczema, psoriasis and yeast infections. Regular application of yogurt on the affected sites can cure skin infections permanently. It also makes our skin well-hydrated and looks bright. Yogurt is a hot favorite with those who want to defy aging.

Gradual decline of immunity is a natural thing with age.  However, by taking yogurt as an anti aging food regularly, this effect is reduced dramatically.  Hence, consumption of yogurt is highly recommended as an effective way to beat the aging process.


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