April 26, 2023

The Top 10 Anti-Aging Foods You Should Eat

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photo of olives on cup of olive oil
Best anti-aging food: Olives!

About Free Radicals and Skin Sagging

Looking for the fountain of youth? Well, look no further than your local grocery store! Researchers have discovered that fresh fruits and vegetables contain high levels of antioxidants. Antioxidants are powerful compounds that help protect cells from free radicals and reduce signs of premature aging. Check out the list below of the top 10 anti-aging foods you need to eat to help improve skin texture and elasticity. Be sure to add them to your shopping list! Spoiler alert, the list contains chocolate!

Top 10 Anti-Aging Foods

1. Almonds

almonds great for perimenopause weight control

Almonds are the perfect go-to snack! They contain vitamin E which acts as an antioxidant that can help protect cells from premature aging. They support the body by reducing inflammation, and help improve blood flow. 

2. Blueberries

blueberry fruit on gray container

Literally a handful of blueberries is really all you need to get all the benefits of this antioxidant and anti-inflammatory fruit. As an antioxidant, it helps fight oxidative stress, which is the stress caused by the presence of molecules called free-radicals originating from pollution, smoke and alcohol. They contain vitamins C, K and manganese, plus low in calories, 64 calories for ¾ of a cup. 

3. Spinach

bowl of spinach

Spinach is a leafy green vegetable that provides a variety of health benefits. It contains iron and antioxidants that help maintain the skin fresh and hydrated. It is loaded with Vitamin C, helping keep the skin firm and looking youthful. 

4. Chocolate

close up photo of stacked chocolates bars beside raspberries

Chocolate? Yes, we hear you, and we’re excited too. But, there’s a catch: Chocolate is a food that can be anti-aging as long as you consume it in its most natural form, that is over 70% Cacao is best. Chocolate contains flavanoids, a group of phytochemicals that have antioxidant abilities. According to researchers at the Columbia University Medical Center, 1-2 ounces of dark chocolate daily may result in anti-aging effects.

5. Green/ White Tea

person pouring liquid into brown ceramic cup

Green tea and white tea contain powerful antioxidants called EGCG (epigallocatechin gallate), a compound that helps in fighting DNA damage from UV rays preventing skin cancers. According to the Pacific College of Health and Science, EGCG in green tea can help fight off free-radicals. 

6. Coffee

photo of white ceramic teacup

Coffee is so debatable, especially because it’s one of those drinks that if consumed in high quantities can be highly dehydrating and damaging to the skin. However, as of recently coffee has been recognized as a drink with anti-aging effects due to the high number of polyphenols (antioxidants) that can have a positive effect on fat storage, and reduces memory loss.

7. Legumes

seeds in sacks

Adding legumes to your diet can bring lots of benefits, they reduce risk of heart disease, Alzheimer’s and diabetes. They are also a healthy alternative to consuming large quantities of carbohydrates like pastas, rice and potatoes which are starchy and may cause high sugar peaks. Legumes like chickpeas, lentils and peas are packed with healthy micronutrients like potassium and magnesium. 

8. Mushrooms

basket of mushrooms

Mushrooms are interesting, they’re a fungus and according to researchers at Penn State, in order to slow down aging you should be adding mushrooms to your diet. In their research they found that mushrooms contain high levels of antioxidants (ergothioneine and glutathione). Mushroom’s antioxidants effects can help tackle oxidative stress, a culprit in the likely development of Alzheimer’s, cancer and heart disease. 

9. Apples

apples close up delicious diet

An apple a day can keep the wrinkles away? Perhaps, it’s been found that apples contain ascorbic acid (Vitamin C) and polyphenols. Both of these antioxidants have been attributed to the minimal presence of free radicals that help protect cells from aging. 

10. Olives

close up photo of olives

Olive oil contains healthy fatty acids (oleic acid) and antioxidants that when consumed in combination with a Mediterranean diet can open anti-aging pathways. According to researchers at the University of Minnesota Medical School, olive oil can activate pathways that help increase the lifespan of cells and prevent age-related diseases.

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GENERAL DISCLAIMER: It’s Fetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health-related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. 

Originally published September 2022

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  1. […] Coffee is an essential part of many morning routines, but there is a thing as too much caffeine. Currently, the FDA recommends no more than 400 mg of caffeine, which amounts to about four cups of coffee each day (FDA, 2018). Increased and excessive caffeine use may lead to anxiety, nausea, sleeplessness, and restlessness (Cleveland Clinic, 2021).The Cleveland Clinic suggests three tips to reduce caffeine intake: set a time limit, substitute a lower caffeine drink, and lean on decaf. Try setting a time to stop your caffeine intake each day. Some people choose a time during the early afternoon while they’re still at work; this helps them break the habit of consuming more caffeine after leaving work. […]

  2. […] and helps with diabetes and obesity, heart health, physical performance, tissue health, and thinking and memory (Johns Hopkins Medicine, […]

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