Anti-Aging Diet Tips: Eat Your Way to Youth

Aging is inevitable, and over time we will eventually all grow old. However, it does not have to be swift. You can turn forty, fifty or sixty and still feel and look young for your age.

But what exactly is the secret to looking and feeling healthy? Is it simply exercise? Do you simply need a quick trip to your cosmetologist? Can meditation help?

While these are some things that you can do to slow down the aging process, there is also a simple thing that you can do at home without the need to go under the knife.

All you have to do is improve the way you eat.

Indeed, your diet has a very powerful effect on the aging process. Consuming the right foods can change the way your body reacts as you grow older, fighting off illnesses like heart disease and cancer – but that’s not all. What you eat affects other aspects of aging including your strength, your mental processes and even the way you look.

Thinking of starting an anti-aging diet? Check out these best anti-aging foods below:

Fruits and Vegetables

This is a no-brainer. Fruits and vegetables are good for you, period. It is important to eat at least two and a half to six and a half cups of veggies daily, depending on your caloric intake.

They contain antioxidants that get rid of the body of toxins and reverse the effects of oxidation, helping cells regenerate faster. Better cell regeneration reduces the signs of aging such as formation of wrinkes and fine lines.

Aside from keeping the age lines at bay, fruits and vegetables reduce the risk of cancers and heart disease.

What to eat: Keep a stock of colorful fruits and green leafy vegetables at home. Citrus fruits, blueberries, red peppers, tomatoes, dark leafy vegetables are rich in vitamin C. Grapes, berries and Japanes Knotweed are rich in resveratrol which is another powerful antioxidant.

For protection from the sun, try pomegranate and cranberries as they contain egallic acid, which helps reduce the ill effects of UV rays.

Lean Protein


Protein serves as the building blocks of collagen, which are components that keep the skin resilient and supple. Thus, eating protein rich foods help improve collagen production in the body.

This fact is validated by a study done by dermatologists which showed an improvement on the facial wrinkes and fine lines of women who ate higher lean protein.

What to eat: Lean protein sources include egg whites, skinless poultry and fish are great sources of lean protein. If you like pork or beef, choose cuts which have lower fat content such as round or loin.

Tofu is also a great source of protein, and recent studies found an improvement in skin elasticity among women who ate soy foods for twelve weeks.


Fish European cuisine

Fish is a good source of Omega-3 fatty acids which gives out the benefits of slowing down the ageing process. The Omega-3 fatty acids found in fish oil helps protect the heart, lower the risk of Alzheimer’s Disease and reduce the risk of getting a stroke.

Omega-3 has also been found to protect the skin from sun damage.

What to eat: Try to have at least two servings of omega-3 rich fish every week. These fares can include fatty fish like tuna and salmon, but you can also try sardines, herring, mackerel and lake trout. Remember that it’s best to get fish fresh, not straight out of a can.

If you do not like the taste of fish, you can get your dose of omega fatty acids from canola oil, pumpkin seed, flaxseeds and tofu. They contain a compound called ALA, which the body converts into a similar type of omega fatty acid that produce the same anti-aging effects. 

Dairy Products

Calcium and Vitamin D are essential to having strong, healthy bones. This helps you keep a sturdy and frame. The strength of your bones are crucial to avoid diseases such as osteoporosis and brittle bone disease.

Likewise, having strong bones also help you maintain a good posture, which can help you appear taller and younger than you really are.

What to eat: Have at least three servings of dairy each day. This can be in the form of milk, yogurt, butter, cheese and the like. If you are worried about cholesterol or fat, you can always opt for low-fat or non-fat options.

Whole Grains

Whole grains contain a high amount of fiber which promotes healthy digestion and reduces the chances of heart disease and diabetes. It is also a helpful for weight maintenance, helping you keep your figure lean and trim.

What to eat: Eat at least three servings of whole grains daily. There are many types of whole grains to choose from, including brown rice, oats, oat bran, flax, quinoa, wheat and barley.

Green Tea

green tea glass cup

Green tea is considered as one of the best sources of antioxidants that remove toxins and help keep the body healthy. Its high content of EGCg makes it a great anti-cancer, anti-bacterial and anti-viral compound.

It also helps increase metabolism, which increases your body’s fat burning capacity. Green tea is also great for reducing stress and keeping you calm. It contains the amino acid L-theanine, which increases alpha brain wave activity to keep the mind calm.

What to eat/drink: Take green tea any time within the day. One cup is fine but you can have more, if you like. Matcha green tea is a Japanese green tea that comes in powder form, and is said to have higher concentrations of antioxidants compared to conventional green tea.


While you are busy incorporating anti-aging foods into your diet, do not forget one of the best anti-aging substances you can take in – water! You may always come across the reminded to drink eight glasses of water (or more) of water a day, and that recommendation is indeed very, very helpful.

Drinking water does not just hydrate the inside of your body. It also hydrates your skin, keeping it moisturized, supple and firm. Aside from hydration, water also enhances your body’s way of detoxifying.

It also aids digestion, and along with fiber, it can be a great tool to combat constipation. Water can also be an important tool in preventing weight gain – by drinking a glass of water before each meal, it can help hasten the feeling of “being full”, thus preventing you from eating more than you should.

How to Make Your Anti-Aging Diet Work

Improving your diet to accommodate these anti-aging foods may seem complicated, but it is actually not.

There are no hard and fast rules to follow, because all you have to do is avoid unhealthy foods and eat those healthy foods mentioned above. It may take time to adjust to a new diet, so you can start slowly until you are finally used to your eating habits.

Of course, it also helps that you take on other activities to help keep you healthy, strong and young. You can incorporate exercising such as yoga, Pilates, walking and the like.

You can also try to reduce your stress levels by meditating or practicing breathing exercises. While you’re at it, you can also use natural skin care products for your skin, too.

So, what are you waiting for? Start stocking your fridge today and start feeling that youthful glow inside and out!

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About the author

Justine R

On an eternal quest for happiness, Justine tries to lead a positive lifestyle by giving back to the universe and following natural approaches to parenting, health, food and beauty. When she's not on the beach, she keeps herself fit (and sane) by running and doing yoga.

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