24 Anti-Aging Foods + Their Benefits

How do you naturally slow aging? It’s a question that’s been asked for centuries. In fact, attempts to combat or reduce the effects of aging have dated as far back as mankind itself, leading people to search for anti-aging foods to add to their diets.

Most people want to look and feel young, driving experts to invest many hours and thousands of dollars into finding silver bullet anti-aging formulas. While there isn’t a special formula that magically erases wrinkles, incorporating certain anti-aging foods into your diet is the best way to help bring you closer to that goal.

These delicious and nutritious foods will help slow the effects of aging in every part of your body — from your skin to your brain, heart and joints.

So what are the top anti-aging foods, and what exactly do they do in order to keep your body feeling young and healthy? Well, the top anti-aging foods are also some of the most prominent high-antioxidant foods and anti-inflammatory foods around too.

Anti-aging foods

1. Blueberries

Blueberries have been shown to delay aging and promote longevity. Most research on the health benefits of blueberries focuses on their cognitive benefits, protecting memory-associated regions in the brain from oxidative damage and slowing age-related damage to brain cells.

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Blueberries are rich in anthocyanins, compounds credited for their anti-aging effects, limiting cellular damage caused by free radicals and preventing a large array of ailments.

Other berries, such as raspberries and blackberries, are also anti-aging foods you can add to your longevity diet.

2. Dark chocolate

Moderate amounts of dark chocolate as part of a healthy, balanced diet can provide anti-aging benefits. Since dark chocolate is high in calories, eating a small piece with the highest percent of cacao (70 percent to 90 percent) is enough to help slow the effects of aging, according to research published in Antioxidants & Redox Signaling.

3. Nuts

Eating nuts as part of a balanced diet can add years to your life by helping prevent chronic disease, such as cancer, cardiovascular disease and cognitive decline.

Nuts contain both monounsaturated and polyunsaturated fats, and both compounds have been associated with reduced heart disease and type 2 diabetes risk. Because all vascular factors have been related to cognition, nuts may have the potential to slow cognitive decline in older adults.

Some of the best nuts to consume for anti-aging include chestnuts, walnuts, almonds, pecans and more.

4. Figs

Figs nutrition is rich in flavonoids and polyphenols, which are responsible for strong antioxidant properties that help prevent various oxidative stress-related medical conditions, such as hepatic and neurodegenerative issues.

5. Collagen protein

Collagen is the most important and abundant protein in the body, keeping it healthy and young for a long time. It’s especially beneficial for skin.

In a double-blind, placebo-controlled study, participants who consumed specific collagen peptides daily for eight weeks experienced significant improvements in skin elasticity compared to the placebo group. Another randomized, double-blind, placebo-controlled trial found that daily intake of low-molecular-weight collagen peptides for 12 weeks led to enhanced skin hydration, elasticity and a reduction in wrinkles among participants.

In another study, participants ingesting bioactive collagen hydrolysates daily for eight weeks showed increased facial skin moisture and elasticity, along with a decrease in signs of facial aging, in this randomized, double-blind, placebo-controlled study.

In addition, marine collagen, with its high antioxidant content, has been used in beauty products in order to repair or prevent damage caused by environmental factors or the aging process.

6. Chaga mushrooms

Chaga mushrooms produce a diverse range of active components, giving them antioxidant, antitumoral and antiviral properties. They also hold compounds for improving human immunity against infection of pathogenic microbes.

The polyphenols in chaga are the principles for quenching free radicals, making these mushrooms protective antioxidants, according to research published in the Journal of Agricultural and Food Chemistry.

Other medicinal mushrooms also double as anti-aging foods, such as reishi, turkey tail and more.

7. Salmon

Salmon has high amounts of astaxanthin, a super antioxidant and carotenoid known for its unique anti-aging benefits. Astaxanthin is produced by algae, bacteria and fungi, and it concentrates higher up the food chain as these primary producers are consumed for food.

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A good amount of emerging research has found that astaxanthin benefits brain health by preserving cognitive function. A review published in GeroScience also noted that the neuroprotective properties of astaxanthin may be due to its ability to reduce oxidative stress and inflammation.

In addition, salmon and other fatty fish — such as halibut, tuna, mackerel and more — are some of the top omega-3 foods, and omega-3s are some of the best fats for promoting healthspan.

8. Bone broth

Bone broth nutrition is packed with more than 19 easy-to-absorb, essential amino acids and nonessential amino acids (the building blocks of proteins), collagen/gelatin (which help form connective tissue), and nutrients that support digestive functions, immunity and brain health.

It also contains chondroitin sulfate and glucosamine, compounds that help reduce inflammation, joint pain and arthritis.

9. Maca

Hormonal decline is a common biomarker of aging. Maca balances and normalizes the steroidal hormones estrogen, progesterone and testosterone.

In South America, maca root is even used for improving sexual dysfunction, preventing osteoporosis, enhancing fertility and relieving menopausal symptoms.

10. Avocado

Avocado certainly is a superfood, containing phytochemicals and important essential nutrients that help prevent the negative effects of aging. Avocados are packed with monounsaturated fatty acids and antioxidants, which are key compounds in keeping your arteries healthy and young.

11. Turmeric

Turmeric has anti-aging and skin-lightening properties, and it has been used in cosmetics formulations for centuries. According to extensive research, including studies published in Immunity & Ageing, the curcumin in turmeric may help against aging of the joints, brain and other neurodegenerative conditions.

12. Extra virgin olive oil

Rich in healthy monounsaturated fats, antioxidants and polyphenols, olive oil helps reduce inflammation and oxidative stress, which are key factors in aging. In fact, extra virgin olive oil has been shown to reduce inflammation, improve heart health and protect skin elasticity.

Research has suggested its antioxidants combat free radicals and help delay skin aging. For instance, a 2017 study found that following a Mediterranean diet, which is high in olive oil, improved cognitive function and reduced cardiovascular aging in participants.

Further research has even revealed that olive oil consumption can benefit longevity.

13. Green tea

Packed with catechins and polyphenols, green tea has powerful antioxidant properties that can reduce the sun damage from UV radiation and improve skin elasticity. Studies have even indicated that its polyphenols help slow the breakdown of collagen.

Research published in Nutrients revealed that green tea consumption is linked to improved brain function and reduced age-related cognitive decline.

14. Flaxseed

High in omega-3 fatty acids, fiber and lignans, flaxseed has been shown to support skin hydration and elasticity, along with heart health. Studies have shown it may reduce skin sensitivity and roughness, enhancing overall skin health.

15. Pomegranate

Pomegranates are rich in antioxidants, including ellagic acid and punicalagins, which help fight inflammation and UV damage to protect skin health. Research has highlighted the role of pomegranate in stimulating collagen production and skin repair.

A study in Nature Medicine found that compounds in pomegranates can stimulate mitophagy, a process that promotes cellular repair and longevity.

16. Tomato

Tomatoes contain lycopene, a powerful antioxidant that protects the skin from UV-induced damage and supports heart health. Studies have even shown that consuming tomatoes improves skin texture and reduces sunburn risk.

For example, a study published in the British Journal of Dermatology found that lycopene reduced sunburn severity and improved skin health in participants.

17. Honey

Known for its antimicrobial and hydrating properties, honey helps soothe the skin and promote wound healing. It also contains antioxidants and antibacterial properties that support skin healing.

Honey-based treatments have been shown to help boost skin elasticity and hydration in aging individuals.

Another reason honey is among the top anti-aging foods is it helps combat oxidative stress in the body.

18. Yogurt

Rich in probiotics, yogurt supports gut health, which is essential for immune function and skin clarity. Studies have relayed that probiotics can improve skin barrier function and reduce inflammation.

Research published in the International Journal of Women’s Dermatology even found that probiotics have beneficial effects on immune regulation, acne and photoaging. Additionally, several randomized, controlled trials conducted on humans have found that yogurt consumption improves skin health and helps stave off the signs of aging.

19. Broccoli

Rich in sulforaphane and vitamins C and K, broccoli boosts collagen production and protects against oxidative damage. Sulforaphane also is an antioxidant that protects against DNA damage and promotes detoxification.

Studies show it may reduce signs of aging caused by environmental factors, and broccoli has been found to help reduce oxidative stress markers in humans.

20. Garlic

Garlic contains sulfur compounds that support collagen production and reduce inflammation. It also protects against age-related cognitive decline and heart disease, as shown in research published in the Journal of Nutrition.

Known for its cardiovascular benefits, garlic also contains allicin, which may combat inflammation and oxidative stress. A 2016 study, for instance, found garlic extract reduced arterial stiffness and improved vascular health in adults.

21. Sweet potato

Sweet potatoes are rich in beta-carotene, which converts to vitamin A and supports skin health, along with other carotenoids. They help protect the skin from UV damage and improve skin elasticity.

It’s been proven that a diet rich in carotenoids can make skin appear healthier and more youthful, and a 2023 review linked higher beta-carotene intake to reduced skin aging and improved elasticity.

22. Pumpkin

Another beta-carotene-rich food, pumpkin promotes skin repair and hydration. Its antioxidants fight free radicals and reduce inflammation.

Pumpkin also is loaded with vitamins A and C, which promote collagen production and protect against free radical damage.

23. Carrots

Carrots are rich in beta-carotene vitamin A and antioxidants, which help repair skin damage and protect against signs of aging. Studies have indicated they can improve skin tone and texture.

Carrots are also well known for supporting vision, which can become an issue for aging adults.

24. Leafy greens

Kale, spinach and other leafy greens contain lutein, zeaxanthin, and vitamins C and E, which protect the skin from UV damage and improve elasticity. Research also has shown they support brain and eye health, as lutein and zeaxanthin protect against age-related macular degeneration.

Benefits

There is substantial literature linking nutrition to aging.

Aging is manifested by decreasing status of health and increasing chances to acquire age-related diseases, such as Alzheimer’s disease, atherosclerosis, cancer, diabetes and other conditions. Oxidative stress has been shown to be a major factor in the aging process, leading to inflammation and further degradation of healthy cells.

Inflammation is the body’s natural immune response to anything it recognizes as a threat, and the reaction is meant to protect your health. Without a certain degree of inflammation, your health would be at risk from invading bacteria, fungi and viruses.

Some foods, such as refined carbohydrates, sugary foods and red meat, can cause inflammation in your body, so eliminating or reducing them in your diet can keep you healthier and reduce the signs of aging.

Slowing down the aging process and delaying the onset of age-related conditions may be possible by blocking pathways that lead to inflammation. Fortunately, the healthy foods that fight inflammation are appetizing and easily accessible.

Your best chance to live an active and long life is to avoid unhealthy foods that cause inflammation and learn about which foods provide proper nutrition and antioxidants to help fight disease. Anti-aging foods have proven beneficial at a microlevel or provide protection against degenerative conditions, guiding you toward a healthier road of successful aging and better health.

1. Help lower risk of cardiovascular disease

A randomized, controlled study showed that consuming an avocado a day along with a heart-healthy diet helps lower plasma LDL levels in obese and overweight participants.

In double-blinded, randomized controlled trials, astaxanthin lowered oxidative stress levels in obese and overweight subjects and smokers.

2. Skin protection

Free radicals are the main destroying factors of skin. To stimulate the skin to build and repair itself, antioxidants in food help defend skin from the harmful action of free radicals and prevent degenerative disorders resulting from oxidative stress.

Anthocyanins in blue blueberries have been reported to reduce the ultraviolet ray-induced skin photoaging effect as well as inhibiting collagen destruction and inflammation.

3. Support cognitive function

In a small clinical trial, astaxanthin improved cognitive function, and in several Japanese randomized, controlled trials, it improved visual acuity and eye accommodation and also provided other benefits.

Curcumin, the main compound found in turmeric spice, can help keep your mind young. Curcumin is highly lipophilic and might cross the blood-brain barrier in sufficient concentrations.

For this reason, studies have suggested the lipophilic nature of curcumin may be responsible for the significantly reduced prevalence of Alzheimer’s disease in India compared to the United States.

In Singapore, elders who ate curry and turmeric had higher mini-mental state examinations scores than non-consumers. Nutritional antioxidants, such as the polyphenols found in blueberries, can also help reverse age-related declines in neuronal signal transduction as well as cognitive and motor deficits.

4. Aid bone health

Eating a variety of antioxidant, anti-inflammatory and anti-aging foods can do wonders for bone health. For instance, consuming bone broth along with vitamin C foods and vitamin K foods can help strengthen bones and prevent bone loss, as learned through observations from the Framingham Osteoporosis Study.

5. Vision protection

Age-related macular degeneration (AMD) is characterized by chronic and progressive degeneration of photoreceptors. There have been studies showing the carotenoids lutein and zeaxanthin exist in high concentrations in the macula of the eye and protect the retina from oxidative stress.

In a trial out of UCLA, AMD participants were instructed to take 60 milliliters of lutein-zeaxanthin complex beverage derived from marigold and wolfberries for five months. Inflammatory markers and oxidative stress index were lowered when these subjects consumed the beverage for five months.

Consumption of antioxidants found in anti-aging foods may help suppress oxidative stress and reduce incidence of AMD.

Precautions

If you were prescribed medication, you should not use curcumin or turmeric without first talking to your healthcare provider. Turmeric may interfere with the action of blood thinners, diabetic drugs or NSAIDS.

Use of maca may be contraindicated in patients with fibroids, estrogen receptor-related cancer risk, endometriosis or prostate cancer.

Studies also have suggested that chaga may interact with anticoagulant and hypoglycemic medication.

Final thoughts

• The journey to looking and feeling young through anti-aging creams and surgery has been going on for years.
• Many incorporate anti-aging foods into their diets as healthier alternatives to slow the effects of aging from the inside out. (Some take anti-aging supplements as well.)
• Benefits of anti-aging foods include aiding cardiovascular health, better vision, increased cognitive function, healthy gut function and skin protection.
• Anti-aging foods can be found at your local supermarket or can be ordered online.
• If you were prescribed medication, consult your healthcare provider before consumption as anti-aging foods can be contraindicated.