Top 10 Healthy Aging Foods That Nourish Your Body

Your environment and lifestyle patterns are among the main determinants of how healthy you stay as you age. Diet is particularly important to health throughout life because it is a source of myriad compounds that can either support healthy physiological processes or slowly derail them. The consequences of dietary choices are well documented: unhealthy diets high in processed foods, salt, fried foods, and foods with added sugar can accelerate aging by promoting oxidative stress, unhealthy immune signaling, and metabolic deregulation [1]. Conversely, healthy dietary patterns, rich in fruits, vegetables, whole grains, beans, nuts, seeds, seafood, and healthy fats such as olive oil, have been linked to a slower progression of aging and a delayed onset of frailty, physical and cognitive decline, and other age-related features [2,3].

The Power of Antioxidants and Nutrients for Aging and Skin Health

Healthy foods are sources of bioactive nutrients with relevant properties for human physiology. Many of those nutrients are able to influence signaling pathways or processes that contribute to aging, helping to balance them and slow them down. Antioxidant compounds are particularly relevant because they influence the development of one of the processes with the most impact on the aging process: oxidative stress [4]. 

Oxidative stress results from the accumulation of reactive oxygen species (ROS) and free radicals. These are highly reactive compounds that can damage and impair the function of other molecules, such as proteins, lipids, and DNA, and cellular structures, such as membranes and organelles. But these are also molecules with important signaling functions that are crucial for cellular health. The difference between their beneficial and detrimental actions is in their levels in cells: when they accumulate, they tip the balance towards damage. Having balanced levels of ROS in cells and tissues is therefore key for healthy cell function [5].

Cells have an antioxidant defense system comprising enzymes and other antioxidant molecules that keep ROS levels under control and at beneficial levels. However, there are many factors that can disrupt their balance, several of which can be driven by an unhealthy diet that promotes a pro-oxidant environment and leads to oxidative stress [5].

Oxidative stress can affect every tissue in the human body, promote many of the hallmarks of aging, and gradually impair tissue function. A good example of its impact is skin aging. Oxidative stress can cause oxidative damage to proteins of the extracellular matrix (ECM), the network of molecules that offer structural support to the cells of the skin. Among those changes is the thickening and cross-linking of collagen fibers and a calcification and degradation of elastin, which affects their physical properties and leads to a progressive loss of strength, elasticity, and suppleness and to the formation of wrinkles [6,7]. Skin aging is one of the most visible aspects of aging, but the fact is that similar processes occur in every organ; we can’t see it, but we can feel it.

Top 10 Healthy Aging Foods

Food is the source of all the nutrients your body needs to function properly. Healthy foods such as fruits, vegetables, nuts, and seeds, for example, are sources of essential nutrients such as vitamins and minerals, as well as polyphenols and other beneficial phytonutrients that can support your body’s physiological processes and defense systems [8]. Through the action of their health-promoting compounds, these foods can contribute to a healthy and balanced aging process that manifests as better tissue and organ function and healthy skin appearance. 

Here are 10 examples of foods that are rich in health-promoting compounds that can support healthy aging and help to slow down the aging process. 

Spinach 

Spinach and other leafy greens such as kale, collard greens, watercress, or arugula are packed with vitamins, minerals, fiber, and polyphenols. Spinach is a great source of antioxidant vitamins such as vitamins A, C, and E [9]. Spinach is particularly rich in Vitamin K1, which is essential for keeping your bones healthy [10]. 

Spinach is also a rich source of magnesium, an essential mineral necessary for all major cellular metabolic processes and for the proper function of every organ in the human body. Among its many functions in the human body, magnesium supports cell energy generation, cell growth, DNA stability, muscle metabolism and contraction, bone formation, gastrointestinal function, healthy cardiovascular and lung function, immune responses, microbiota-gut-brain axis communication, brain health, and cognitive function [11–13].*

Spinach is also a great source of carotenoids, which are a family of fat-soluble pigments that are responsible for the yellow, orange, and red colors in several vegetables and fruits, and that are also found in high amounts in leafy green vegetables. Spinach are particularly rich in the carotenoids lutein and zeaxanthin, which have important functions in the human body. These two carotenoids (along with another called meso-zeaxanthin) are called macular pigments because they accumulate in an area near the center of the retina called the macula, which is responsible for sharp, clear central vision. Lutein and zeaxanthin have a key role in filtering blue light and in maintaining eye health and healthy vision [14–17]. Lutein and zeaxanthin also accumulate in the brain and their levels have been associated with healthy cognitive function [18,19].*

Tomatoes

Tomatoes are rich in several phytonutrients with antioxidant actions [20]. Tomatoes are one of the best sources of the carotenoid lycopene, which gives them their red color. Lycopene is a plant defense compound that protects them against environmental stressors such as sunlight. In the human body, lycopene also has important protective actions due to its powerful antioxidant properties, particularly in structures with high lipid content such as cell membranes, mitochondria, the skin, and the brain and nervous system. Research in animals suggests that lycopene supports protective and regenerative processes in the brain, which may help to support cognitive function as we age [21–23]. Lycopene also supports vascular function and helps to maintain cardiovascular health [24,25]. In the skin, lycopene acts as a powerful antioxidant that supports its protection against environmental stressors to which it’s exposed and that contribute to skin aging [26–29]. Lycopene levels decline with age in the skin leaving it more susceptible to environmental stressors, but lycopene rich foods such as tomatoes or supplementation can help to maintain healthy skin levels [30,31].* In addition to tomatoes, lycopene can be found in lower amounts in some other pink-red colored foods such as watermelon and grapefruit. You'll find lycopene in Qualia Skin.

Sweet Potatoes

Sweet potatoes are another good source of carotenoids, specifically β-carotene, a red-orange pigment also found in high amounts in carrots and pumpkins, as well as in leafy green vegetables, for example [32]. Some carotenoids have provitamin A activity, meaning they can be converted into vitamin A (retinol) in the body. β-carotene is one of them. As a vitamin A precursor, β-carotene is essential for maintaining healthy vision because vitamin A is required for the normal functioning of the retina and the generation of nerve impulses from light, which is what allows us to see [33].* 

Following ingestion, β-carotene can also accumulate in the epidermis, where it acts as an antioxidant that helps to protect the skin from the effects of environmental stress, such as oxidative stress and gene expression changes that promote skin aging. Through these effects, β-carotene may help to support skin elasticity and healthy skin aging [34–37].* 

Broccoli

Broccoli is regarded as a superfood because it is a good source of fiber, minerals, vitamins, and polyphenols [38]. Broccoli is rich in one of the most potent antioxidant molecules: vitamin C. Vitamin C plays a crucial role in cellular antioxidant defenses, helping to maintain balanced ROS levels and supporting healthy aging. Vitamin C also acts as a cofactor for enzymes with important functions, namely one of the enzymes that synthesizes collagen [39]. Therefore, vitamin C has a direct role in maintaining healthy skin structure and strength provided by collagen.* 

Broccoli sprouts are also one of the richest sources of a type of molecule called glucosinolates, which are plant defense compounds. Broccoli are particularly rich in a glucosinolate named glucoraphanin, the precursor to sulforaphane, a molecule with a key antioxidant role because it activates a molecule called Nrf2 [40,41]. Nrf2 is a master regulator of cellular antioxidant and detox defenses that plays an important role in countering oxidative stress and supporting healthy aging, including skin aging [42–44].* 

Sesame Seeds

Sesame seeds are a good source of tocopherols and tocotrienols, the class of compounds with vitamin E activity that support antioxidant defenses [45,46]. Importantly, sesame seeds are one of the best food sources of a type of polyphenols called lignans, such as sesamin, that influence a range of biological functions. Sesame lignans are metabolized by gut microbes and are able to influence the composition of the gut microbiota and intestinal barrier function [45,47], both of which help optimize gut health. By influencing the gut microbiota, lignans may also influence the gut-brain axis. Accordingly, in animal studies, sesamin has supported neuroprotective functions, neurotransmitter signaling, and molecules like BDNF, which is involved in neuroplasticity [47–52]. In human studies, sesame seeds and sesamin have been shown to support healthy metabolic and cardiovascular function [53–57].*

Blueberries

Blueberries contain several vitamins and minerals that contribute to health [58], but it's their polyphenols that makes them particularly beneficial. Blueberries are rich in a type of polyphenols called anthocyanins, which are the compounds that give them their characteristic blue-purple color. Anthocyanins are potent antioxidants and can be particularly helpful in supporting cardiovascular function, neuroprotective functions, brain health, and cognition as we age [59–68].* 

Blueberry anthocyanins are also beneficial for maintaining healthy vision by helping to support resistance to blue light-induced damage in the retina [69,70]. Research on blueberry anthocyanins has also suggested that blueberries may support several other aspects of healthy aging, including a healthy composition of the gut microbiota, healthy immune system function, management of senescent cells, and DNA integrity [71–78].*

Pomegranate

Pomegranate is very rich in different types of polyphenols, particularly ellagitannins, which give pomegranate potent antioxidant activity and several health benefits, including supporting cardiovascular and cognitive function [79–82]. Ellagitannins release ellagic acid upon breakdown in the gut. Ellagitannins and ellagic acid have poor bioavailability, but they can be metabolized by the gut microbiota to form urolithins such as urolithin A, which are more bioavailable. Ellagitannin metabolites are potent antioxidants and modulators of cellular signaling pathways involved in immune system function and healthy aging [82–84].*

Pomegranate polyphenols have shown several benefits to skin health in preclinical research [85–87]. Pomegranate polyphenols support the skin’s capacity to adapt and protect itself from environmental stress, support the skin’s antioxidant defenses and balanced ROS levels, and support balanced immune signaling, all of which can contribute to skin health and youthfulness. Pomegranate polyphenols have also been shown to support collagen and hyaluronic acid production and a healthy extracellular matrix, which are essential for maintaining skin suppleness and smoothness as we age [86–91].* 

Nuts

Nuts such as almonds, walnuts, pine nuts, and pistachios, are known for being a source of healthy fats. Nuts have high levels of unsaturated fats with health benefits, such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), including omega-3 fatty acids [92], which are part of cell membranes and are known to support healthy cardiovascular function [93]. Walnuts are actually the best plant source of the omega-3 fatty acid α-linolenic acid (ALA) [94]. 

Nuts, especially almonds, are also a great source of vitamin E. Vitamin E refers to a group of eight structurally-related, fat-soluble antioxidants: four tocopherols and four tocotrienols; α-tocopherol is the most abundant and bioavailable antioxidant form of vitamin E in human tissues. Vitamin E is a potent natural antioxidant that scavenges free radicals in the cell membranes and protects membrane lipids from oxidation, helping to maintain healthy cell function [95]. Vitamin E in the skin plays an important part in sequestering ROS produced by exposure to environmental stressors [96], which helps to prevent their accumulation, which can accelerate skin aging. Higher intake and plasma levels of vitamin E in older adults have also been shown to correlate with healthier cognitive function and reduced cognitive decline per year [97].* 

Turmeric 

Turmeric is the yellow-orange rhizome of Curcuma longa (a plant from the ginger family) that is widely used in Indian and Asian cuisine. Turmeric is the main source of a polyphenol called curcumin, which is the pigment that gives turmeric its characteristic color. Curcumin has many health-promoting properties, including antioxidation action, supporting healthy immune function, and supporting neuroprotective functions and cardiovascular health [98–101].* 

Studies have shown that curcumin can support several aspects of brain structure and function that can help to maintain brain health as we age [102–107]. In human studies, curcumin supported memory and cognitive function in older adults  [108–110]. Other healthy aging benefits of turmeric and curcumin include supporting eye health and vision, a healthy gut microbiota, autophagy, and senescent cells management [111–118].*

Dark chocolate

Cocoa seeds are one of the best dietary sources of polyphenols, particularly a type called cocoa flavanols, such as (‐)‐epicatechin. However, the cocoa flavanol content of chocolate and cocoa products can vary widely because of how they are processed. Therefore, not all cocoa-containing products are great sources of flavanols. Dark chocolate is the best food source of cocoa flavanols because of its high cocoa content. Cocoa flavanols found in dark chocolate have been associated with several health-promoting benefits that can contribute to healthy physical and cognitive aging.

Cocoa flavanols have antioxidant properties and support antioxidant defenses and resistance to oxidative stress [119–121]. Cocoa flavanols also support vascular healthy function [122–126] and blood flow to the brain [127,128], which is essential for an efficient delivery of oxygen and nutrients needed to generate the energy the brain needs to function and remain healthy as we age. Accordingly, studies have shown that cocoa polyphenol consumption can support cognitive performance as we age [129–131]. 

Cocoa flavanols also promote healthy mitochondrial structure and function, mitochondrial biogenesis, and mitochondrial metabolic pathways and ATP production [132–137]. This supports a more efficient energy metabolism as well as a more balanced production of ROS in mitochondria [138,139], which are key aspects of healthy aging. Furthermore, cocoa polyphenols support muscle structure and function [140–142], which can be particularly important as we age and there’s a natural loss of skeletal muscle mass and strength, which is known as sarcopenia [143].  

Incorporating Anti-Aging Foods into Your Diet

Diet is an easily modifiable lifestyle factor. Adjusting dietary patterns is one of the simplest and most feasible interventions to support healthy aging [144]. Healthy aging foods can be easily integrated into your diet by choosing to eat a diversified selection of colorful fruits and vegetables and adding nuts, seeds, spices, and herbs to your meals.

Dietary supplementation can be an additional strategy to introduce compounds that support healthy aging into your diet. We suggest Qualia Life, which was designed to comprehensively support the molecules, processes, and pathways involved in healthy aging at the cellular level.* Learn more about it in Qualia Life: Putting the Healthy Aging Puzzle Together.

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