8 Anti-Aging Foods You Need in Your Diet

November 18, 2022

These eight ingredients counteract cellular aging. You can include them in any menu in a thousand ways, and, in return, they give you energy and many benefits. Take note!

Oily Fish - Omega-3 source

It provides proteins, vitamins D and B vitamins, and, above all, Omega 3 fatty acids, which help reduce cholesterol and have anti-inflammatory action.

Eating oily fish at least twice a week will help enhance the anti-aging effect on your skin, but if you want even better results, include fish into your weekly menu at least three times. 


Broccoli – an anticarcinogenic ally

Its high content of sulfur compounds gives it a chemo preventive effect. It helps prevent cardiovascular diseases and is a laxative, diuretic, and depurative.

Steam it for approximately four minutes so it does not lose nutrients.

Red fruits - a protective food

They are rich in vitamin C but especially in anthocyanidins (plant pigments with anticancer, anti-inflammatory, and anti-diabetic properties). 

That is why they have a potent antioxidant, anti-inflammatory, and anticarcinogenic effect and reduce the risk of cardiovascular disease. A handful every day can help you slow down aging.


Walnuts - rich in good fats

They stand out because they contain alpha-linolenic acid, an Omega 3 fat with anti-inflammatory properties that protect the heart.

Add them to your salads, soups, and smoothies, but do not take more than 25 grams if you have weight problems because they are high in calories. 


Tomato - the healthy skin ally

It is rich in lycopene, a chemo preventive antioxidant, and prevents premature aging, especially of the skin. 

The best way for the body to absorb the beneficial compounds of tomatoes is together with good fat sources such as extra virgin olive oil. 


Orange - natural collagen booster

Its vitamin C content is essential for the production of collagen (basic for skin and bones). Vitamin C also stimulates the immune system, helps to assimilate iron, and reduces the risk of cataracts and cancer. Drink freshly squeezed orange juice to preserve all its vitamins.


Virgin olive oil for longevity

Virgin olive oil (unrefined) provides oleic acid, cardio protective, and antioxidant and anti-inflammatory phenolic compounds.

Daily consumption promotes longevity and prevents cognitive problems, diabetes, and tumors.

Dark chocolate - a healthy pleasure

It contains polyphenols against free radicals and premature aging, especially in the brain. Dark chocolate is excellent for heart health and blood circulation.

It is best to eat one ounce of chocolate a day (with a high percentage of cocoa and without milk and sugar).

Stay Young by Eating Well

Genetics only determines how we age by 25%. Our habits and our diet also have a significant influence on our appearance and our health.

Several studies have shown that how we eat is a determining factor in aging. For example, a study by Duke University School of Medicine (USA) reveals that habits such as maintaining a healthy weight, reducing stress, exercising regularly, and following a diet low in fat, sugars, and salt, and above all rich in antioxidants, are the key to staying young for longer.

What Should You Eat?

A good clue to know that your diet is giving you the antioxidants you need is the variety of colors. And the color is one of the characteristics offered by the renowned Mediterranean Diet.

Thanks to its variety of fruits and vegetables, as well as fish, whole grains, legumes, nuts, and olive oil, we get those diverse colors.

This diet is rich in monounsaturated fatty acids (olive oil) and polyunsaturated Omega 3 (fish and nuts), vitamins, minerals, antioxidants, and fiber that help reduce the risk of cardiovascular disease and cancer, protect cognitive functions, and, therefore, delay the effects of aging.

The Importance of Antioxidants

It is essential to include antioxidants in your diet, as they are true anti-aging gems. These substances are capable of blocking the action of free radicals and thus the oxidation processes that deteriorate the body with the passage of time and ailments.

Our bodies have an antioxidant system to neutralize and eliminate these harmful substances, but it is often not enough. This is why it is essential to have the extra help of a diet rich in antioxidants. Antioxidants delay cell oxidation and thus aging.

Keep in mind that the foods richest in these substances are fruits and vegetables. People who follow a diet rich in vegetables have better health and improve their physical appearance.

The Right Proteins

Ideally, 50% of the proteins we eat should be of high biological value, that is to say, those that provide all the essential amino acids in the right amount and which can be found in eggs, milk, fish, and meat

Vegetable proteins are also good, although of low biological value. They can complement each other to obtain a good protein, as is the case with the mixture of cereals and legumes. 

In addition, legumes, especially soybeans, contain phytoestrogens (vegetable estrogens), which are highly recommended, especially during menopause, a vital stage in which our estrogen level dramatically drops.

Cured cheeses and nuts should not be forgotten. Besides providing proteins, cheese is rich in calcium, so you can eat it (in moderation, because they are caloric) as an alternative to some meats. 

Nuts are rich in Omega-3 and are also a protein of great value for your diet.

The Best Carb for Your Diet

Carbs are the main source of energy for the body. However, you should opt for slow absorption carbohydrates (whole grains and legumes) and reduce the consumption of refined sugars, especially sucrose, present in sweets, pastries, or soft drinks, which provide empty calories and could raise plasma triglyceride levels.

After the age of 40, many women tend to reduce their carbohydrate intake to lose weight. Don't make the mistake.

Drastically reducing carbohydrates in the diet only causes nervousness, relative hypoglycemia (low blood sugar), and hunger attacks, so you end up eating even more. 

Keep in mind that without carbohydrates, tryptophan (amino acid for protein synthesis) is rejected by neurons that produce serotonin, the "internal" antidepressant essential to maintain a good mood. Chocolate favors the production of serotonin, which improves our mood. 

As for healthy treats, dark chocolate contains Omega-3 fatty acids and magnesium, which promote the uptake of tryptophan. 

Eating dark chocolate (rich in magnesium) without sugar and milk is extremely healthy for your overall health, especially your heart. 

Eat Good Fats

Fats are essential for the good functioning of our organism, but it is necessary to watch which ones we take.

We recommend consuming monounsaturated fatty acids such as oleic acid from extra virgin olive oil, and polyunsaturated Omega-3 (fish and most nuts). 

These fats have an antithrombotic, antiplatelet, and antiarrhythmic action.

You should reduce saturated fats (eggs, beef, lamb, pork, sausages, butter, ice cream, snacks, or processed foods). In this regard, daily cholesterol should not exceed 250 mg. Also, make sure you get enough calcium and vitamin D.


Calcium intake should be 1,200 mg/day, and it is essential to maintain this amount, especially after menopause, because of the high osteoporosis risk.

It is necessary to ensure the intake of vitamin D, essential for the metabolism of calcium, by getting healthy exposure to sunlight (in moderation) and consuming foods rich in this vitamin. And do not forget that high protein diets decrease calcium absorption.