Anti-Aging Supplements: Focus On These 16 Foods
By Aishakeel, 08 November 2023
Table of Contents
Healthy Living Starts from Within
Anti-aging supplements slow down the hands of time and prevent aging signs and symptoms, giving us a fresh lease on life. If you’re in good health, you’re better off getting your daily nutrients from food rather than supplements, because the vitamins and minerals in foods are often easier for the body to absorb.
Healthy living means having a bustling kitchen filled with the joyful sounds of families coming together over tasty meals. It’s about having generations, from little ones to parents and grandparents, sharing heartwarming stories and laughter under one roof. The choices we make in our nutrition act as anti-aging supplements, and impact our vitality, stamina, and ability to savor life’s precious moments for many years to come.
Aging well requires a healthy lifestyle with good nutrition and regular physical activity to maintain independence and a good quality of life. Women over 50 need more nutrients, so focus on food as anti-aging supplements. It’s crucial to have at least three meals a day with snacks in between.
It’s important to know how to make sure you get the most out of what you eat. This list of 16 foods that harbor the benefits of “anti-aging supplements”, is by no means exhaustive but is a good starting point.
1. Fish (salmon and tuna, fresh or canned, halibut, haddock, cod, and more)
- Fish, such as salmon, tuna, halibut, haddock, cod, and others, are great for women (and men) over 50.
- They are rich in omega-3 fatty acids, which are good for the heart and reduce the risk of heart disease.
- Omega-3s can also help with joint pain and stiffness.
- Fish provides high-quality protein for muscle maintenance and repair.
- It contains essential nutrients like vitamin D and B vitamins for bone health and cognitive function.
- Fish is low in saturated fat, promoting a healthy diet for people over 50.
- Best fish for omega-3s: Salmon, Herring, Anchovies, Sardines, and Trout.
- Lean fish like tilapia, cod, flounder, and sole are low in calories and high in protein.
- Tilapia and cod are good options if you don’t like a strong fishy taste.
2. Shellfish (such as clams, mussels, oysters, shrimp)
- Shellfish are aquatic animals with shells, commonly prepared by steaming, baking, or frying. Some, like oysters and clams, can be eaten raw.
- They offer a range of flavors, from sweet to salty, depending on the type and cooking method.
- Shellfish are low in calories and high in lean protein, healthy fats, and essential micronutrients.
- Micronutrients in shellfish include iron, zinc, magnesium, and vitamin B12.
- Steamed or baked shellfish are the healthiest options, while breaded or fried varieties may contain less healthy ingredients.
- Omega-3 fatty acids in shellfish contribute to reduced heart disease risk due to their anti-inflammatory properties.
- Vitamin B12 in shellfish can help lower homocysteine levels, reducing the risk of heart disease.
- Vitamin B12 and omega-3s may work together to promote brain health, benefiting cognitive function.
Some shellfish are rich in immune-boosting zinc, which is essential for immune defense and acts as an antioxidant against inflammation.
3. Nuts and seeds (including natural peanut butter and other nut or seed butter)
- Nuts have similar macronutrient profiles, but different types offer varying micronutrients.
- They are high in “good fats” like monounsaturated fats (most nuts) and polyunsaturated fats (mainly walnuts).
- Nuts are low in saturated fats and have no dietary cholesterol.
- They provide dietary protein, making them a good alternative to animal protein.
- Some nuts contain the amino acid arginine, which supports healthy blood vessels.
- Nuts are rich in dietary fiber, phytochemical antioxidants, vitamins (E, B6, niacin, folate), and minerals (magnesium, zinc, iron, calcium, copper, selenium, phosphorus, potassium).
- Eating a variety of nuts ensures a mix of nutrients.
- Consider seeds as a nut replacement in case of nut allergies.
- Ways to incorporate nuts and seeds into your diet include snacking on them instead of biscuits or cakes, combining them with vegetables, using them as a protein substitute for vegan or vegetarian diets, and enjoying their natural skin for added benefits.
- Roasting nuts enhances flavor without significantly impacting their fat content.
- Avoid salted nuts if you have high blood pressure; opt for raw or unsalted roasted nuts.
- If you find nuts too hard, try nut butter or tahini in paste form.
4. Avocado
- Avocados are nutrient-packed superfoods containing over 20 different vitamins and nutrients.
- They contribute to a strong immune system and overall health.
- A 100-gram serving of avocado provides essential vitamins like K, C, B5, B6, folate, and potassium.
- Avocados help lower “bad” LDL cholesterol, reducing the risk of heart disease.
- Eating one avocado a day can benefit overweight or obese individuals by lowering LDL levels.
- Avocado consumption can be especially important for women over 40, as high LDL levels can lead to heart disease.
- Avocados can help control hunger by stimulating the appetite-regulating hormone PYY.
- They slow digestion, control blood sugar, and keep you feeling satisfied, making them a great choice for weight management.
- Avocado’s anti-inflammatory monounsaturated fats and vitamin E are linked to joint health and reduced risk of joint damage, particularly in older age.
- They can positively affect arthritis-related complications like pain, stiffness, and inflammation.
- Avocado’s high lutein content supports eye health, filtering harmful blue light and maintaining healthy eye cells, potentially improving cognitive function as we age.
- The natural oils and antioxidants in avocados nourish and hydrate the skin, fighting the radicals that cause wrinkles.
- Vitamins E and C in avocados protect skin cells and promote a healthy, youthful appearance.
5. Leafy greens
- Eating leafy greens can lead to various health benefits, including a reduced risk of obesity, heart disease, high blood pressure, and mental decline.
- Some of the healthiest leafy greens to incorporate into your diet include spinach, kale, and bok choy.
- Leafy greens like spinach and kale are rich in nutrients that rejuvenate skin, making it look younger and more vibrant.
- They contain disease-fighting phytochemicals, particularly chlorophyll, which protects against free radicals and skin aging. The darker the green, the more chlorophyll it contains.
- Spinach promotes collagen production through its high vitamin C content, contributing to a refreshed appearance.
- Kale is packed with minerals, antioxidants, and vitamins (A, C, and K), and it’s best enjoyed raw to maximize its nutritional benefits.
- Bok choy, a Chinese cabbage, contains selenium, which supports brain health, immunity, cancer protection, and thyroid health. It’s commonly used in Chinese soups and stir-fries.
6. Berries
- Berries are nutrient-packed fruits that are great as anti-aging supplements.
- Varieties like strawberries, blueberries, raspberries, and blackberries each offer unique benefits for your skin.
- Berries are effective for anti-aging because they are rich in antioxidants, which protect the skin from free radical damage.
- They’re also high in vitamin C, crucial for collagen production and healthy skin.
- Berries, with their high fiber content, support a healthy gut microbiome, a key factor in overall skin health.
Types of Berries and Their Skin Benefits As Anti-aging Supplements:
- Strawberries: Excellent source of vitamin C, promoting collagen production for healthy and youthful skin.
- Blueberries: High in antioxidants and known to reduce inflammation, preventing premature aging.
- Raspberries: High in fiber and vitamin C, they protect the skin from UV damage.
- Blackberries: Rich in antioxidants and fiber, making them a valuable addition to an anti-aging diet.
7. Eggs (eat the yolk!)
Eggs are a great choice for women over 50 because they offer various essential nutrients:
- Protein for energy and tissue maintenance.
- Vitamin D for bone health.
- Vitamin B12 for blood and brain function.
- Lutein to protect the eyes and reduce the risk of eye and heart conditions.
Research shows that eggs aren’t strongly linked to high cholesterol levels or heart disease risk.
Recommendations for egg consumption include:
- Up to six eggs per week for those at higher heart disease risk.
- No specific limit on egg consumption for the general healthy population.
- Six to seven eggs per week for people with diabetes.
- Eggs are ideal for older adults due to their nutrient variety, affordability, ease of preparation, and soft texture.
- They should be part of a balanced diet that includes other essential foods.
8. Dark chocolate
Dark chocolate, a beloved treat, can support skin health as we age.
- Cocoa contains phytochemicals called “flavonoids” with significant effects on skin health.
- Research suggests that consuming 7.5 grams of high-quality dark chocolate daily can make a 50-year-old’s skin structure resemble that of someone in their 30s.
- Cocoa offers various health benefits, including healthy fats, minerals, antioxidants, improved blood flow, reduced blood pressure, and insulin sensitivity.
- Dark chocolate isn’t just a tasty treat; it can also maintain skin health and enhance overall well-being.
9. Pomegranate
- Pomegranates offer various health benefits, including immunity, improved hemoglobin, managing diabetes, and supporting heart health.
- Eating pomegranates can be a bit messy due to their juicy seeds, but the high antioxidant content is worth it.
- Pomegranates are rich in antioxidants, particularly punicalagin, which combat free radicals and are quickly absorbed by the body.
- They boost the body’s ability to produce glutathione, protecting cells from free radical damage, enhancing elasticity, and promoting collagen production.
- Pomegranates can even help prevent sun damage, age spots, and hyperpigmentation, keeping your skin hydrated and nourished.
- Pomegranates are great for heart health due to their muscle-strengthening properties.
- Pomegranate juice is rich in potassium, which is vital for healthy muscle function and heart rate regulation.
- It contains tannins and anthocyanins that prevent the oxidation of LDL (bad cholesterol), reducing the risk of atherosclerosis and cardiovascular diseases.
- Pomegranates boost the activity of HDL-associated Paraoxonase 1, which breaks down harmful oxidized lipids in lipoproteins.
- The fruit can also block triglycerides, reducing the risk of heart disease by preventing blockages and even helping to reduce belly fat.
- Pomegranates’ potassium and magnesium content helps lower hypertension and blood pressure.
- Pomegranates are a rich source of antioxidants, including polyphenols and conjugated linolenic acid, which aid in burning fat and boosting metabolism.
- Pomegranates are low in calories, low in fat, and high in fiber, which helps slow down food digestion and the release of glucose into the bloodstream.
- This fiber leads to longer-lasting satiety, reducing mindless snacking and supporting weight management.
- Research suggests that pomegranates are linked to preventing and treating Type 2 diabetes by reducing oxidative stress and lipid peroxidation.
- Certain compounds in pomegranates, such as punicalagin, ellagic acid, and tannins, have been identified as beneficial for diabetes control.
- Regular consumption of pomegranate juice can lower inflammatory markers in people with diabetes, offering health benefits.
- To maximize the benefits of fiber, it’s essential to consume the whole pomegranate.
- Pomegranates are rich in folate, iron (which boosts hemoglobin), and various vitamins and minerals with high polyphenolic content, including tannins.
- These water-soluble nutrients are easily digested by the body.
- Pomegranates contain some protein and are a good source of vitamin C, which supports the functioning of other antioxidants in the body.
- Vitamin C plays a crucial role in vital bodily processes like protein metabolism, collagen synthesis, and immune system function.
10. Fermented dairy (kefir)
- Kefir is a fermented milk drink known as the latest superfood, originating from the Caucasus region.
- It’s typically made from cow’s milk but can also be derived from goat’s or sheep’s milk, and it has a slightly carbonated, yogurt-like taste.
- Kefir contains Lactobacillus acidophilus, Bifidobacterium bifidum, lactic acid, and yeast, making it a recognized superfood with numerous health benefits.
- Kefir is lactose-free and has lower sugar content than regular yogurt.
- Kefir may indeed offer skincare benefits. Anecdotal evidence suggests that its blend of vitamins, fats, organic acids, antioxidants, and proteins can help the skin retain moisture and reduce the appearance of fine lines and wrinkles. It’s often used as a night mask for this purpose.
- Kefir’s application can reduce inflammation, making it useful for people with facial redness or rosacea. The probiotic Lactobacillus and natural compounds in Kefir calm the skin and reduce inflammation near the skin’s surface.
- In our stress-filled world, Kefir’s high probiotic content can help eliminate toxins and free radicals that harm stressed skin. It aids digestion and enhances the body’s absorption of vitamins and minerals, promoting youthful and healthy skin even under stress.
If you’re looking for healthier skin, consider exploring the benefits of Kefir as an anti-aging supplement – it’s not just delicious but also good for you.
11. Milk (dairy or fortified soy milk)
4 Benefits of Dairy Milk as an Anti-aging Supplement
Provides Potassium:
- Low potassium and high sodium levels can lead to high blood pressure, and a risk for conditions like kidney disease, heart attacks, and strokes.
- Boosting potassium intake by consuming milk can help reduce this risk.
Provides Glutathione:
- Research shows that milk intake is linked to higher levels of the antioxidant glutathione in older adult’s brains.
- Glutathione is associated with reducing oxidative stress, potentially benefitting conditions like Alzheimer’s disease.
Provides Calcium:
- Milk is rich in calcium, a vital nutrient for maintaining bone strength in women over 50.
- Adequate calcium intake is essential for preventing osteoporosis, especially in senior women.
- A single cup of nonfat milk contains nearly half the recommended daily calcium intake for older women.
Provides Vitamin D:
- Aging skin is less efficient at producing vitamin D from sunlight exposure.
- Vitamin D is essential for calcium absorption and healthy bones.
- Milk serves as a good source of vitamin D, reducing the risk of osteoporosis and fractures in seniors.
Soy Milk:
A Valuable Addition to Your Diet
- Soy milk is not just a dairy milk replacement; it has its own merits and can be a healthy and flavorful beverage.
- Originally a byproduct of tofu production, soy milk is now widely available as a lactose-free dairy substitute with unique health benefits.
Health Benefits of Soy Milk as an Anti-aging Supplement:
- Rich in vitamins, minerals, and antioxidants, soy milk offers various health advantages.
- The vitamin B forms in soy milk support nerve cells, and DNA maintenance, and can prevent certain types of anemia, reducing fatigue.
- Soy milk is a high-quality plant-based protein, that benefits muscle and organ health.
- Soy milk contains omega-3 fatty acids, associated with a reduced risk of dementia and Alzheimer’s disease.
- It’s a good source of potassium, linked to lower blood pressure and heart rate regulation.
- Soy milk may lower cholesterol levels, especially in individuals with high cholesterol.
- Soy milk has isoflavones, similar to estrogen, which can alleviate menopause symptoms like hot flashes.
- Most store-bought soy milk is fortified with added nutrients, making it a great source of calcium.
- Adequate calcium intake is essential for bone strength and reducing the risk of osteoporosis.
12. Cruciferous veggies (broccoli, Brussels sprouts, cauliflower, cabbage)
Cruciferous vegetables, a group of green foods, are rich in essential nutrients and associated with lower rates of chronic diseases like cancer and heart disease.
- They are low in calories and high in fiber, making them a valuable addition to weight-loss and heart-healthy diets.
- They contain glucosinolates, compounds with anti-inflammatory and antioxidant properties, protecting cells from disease-related damage.
- High in protein, fiber, vitamins, and minerals, they promote heart health by reducing bad cholesterol levels and supporting healthy arteries.
- Glucosinolates have been shown to combat cancer cells and prevent tumor growth, leading to lower cancer rates.
- Their nutrients also lower the risk of chronic diseases like diabetes, asthma, and Alzheimer’s, while boosting the immune system.
- With ample fiber, cruciferous veggies aid weight loss, lower blood pressure, and reduce obesity and diabetes risk.
- They provide essential nutrients like vitamin C, folic acid, iron, calcium, and selenium.
- Nutritional content may vary, but an example is one cup of cooked broccoli with 55 calories, 4g of protein, 1g of fat, 11g of carbohydrates, 5g of fiber, and 2g of sugar.
- The USDA recommends consuming 1.5 to 2.5 cups of cruciferous vegetables per week, promoting longevity and reducing disease risk.
- Cooking methods affect nutritional content; steaming retains the most nutrients while boiling is the least effective.
- Some nutrients become more bioavailable when cooked, like vitamin A, iron, and calcium.
- To preserve nutritional value, steaming, microwaving, stir-frying, and sautéing are recommended methods, and eating them raw is also a good option.
Achieving ketosis in just 12 hours is a very do-able challenge when you follow these three key steps. We’ve explored the importance of depleting glycogen through high-intensity exercise or low-intensity cardio, loading up on fat to encourage the transition to fat burning, and fasting for 12 hours to bring you into the state of ketosis.
The benefits of ketosis are vast, ranging from weight loss and stable blood sugar to increased energy and mental clarity. By following this comprehensive guide, you can also minimize the risk of encountering the dreaded keto flu by replenishing vital electrolytes.
As you embark on your journey into ketosis, remember that the key to success lies in moderation. While achieving higher ketone levels may have its place, most individuals can reap significant benefits by maintaining ketone readings within the 0.5 to 2.5 millimoles per liter range. This balance allows for optimal fat burning, clarity of mind, and sustained energy levels.
So, whether you’re a beginner just starting on ketosis or a seasoned keto enthusiast looking for a quick reset, these three steps offer a valuable framework. Your metabolic health and overall well-being will thank you for the effort you invest in this transformative journey.
And remember, your journey towards ketosis starts with one step, so take it with confidence and commitment. The rewards are well worth the effort. Here’s to your successful and satisfying ketogenic adventure!
13. Coffee and tea
- A study on Chinese adults found that regular tea drinkers had a 20% lower risk of all-cause mortality.
- Tea can reduce the risk of cardiovascular disease, lower stroke risk, and even decrease the likelihood of type 2 diabetes.
- It can also improve bone health, support gut health, and enhance cognitive function.
- However, be mindful of drinking hot tea to reduce the risk of esophageal squamous cell carcinoma.
- Coffee consumption can reduce the risk of cardiovascular disease and stroke.
- It may also lower the risk of liver disease, type 2 diabetes, and depression.
- Coffee could potentially protect against Parkinson’s disease and support cognitive function.
- Tea and coffee’s health benefits are attributed to their richness in polyphenols.
- Tea polyphenols, like EGCG, offer neuroprotection, aiding in preventing cognitive decline and neurodegenerative diseases.
- Coffee polyphenols, such as chlorogenic acid, have anti-inflammatory effects, combating inflammation, which contributes to age-related diseases.
- From reducing all-cause mortality to neuroprotection and cardio protection, these beverages offer a range of benefits for overall well-being.
- Enjoy tea or coffee in moderation, with the knowledge that you’re not just savoring the taste but also investing in your health and longevity.
14. Bone broth
- Bone broth, long-used in Chinese medicine, gained recent popularity as a health and wellness superfood.
- Its rise is partly due to fitting well with popular diets like keto and paleo.
- Bone broth is essentially a stock made by simmering animal bones with vegetables and herbs for an extended period, yielding a nutrient-rich liquid.
- Benefits include relieving joint pain, strengthening bones, and promoting a healthy immune system and gut.
- Its collagen content is said to improve skin quality and elasticity.
- Collagen, a vital skin protein, diminishes with age, leading to wrinkles and aging skin.
- The idea is that consuming collagen-rich bone broth will boost skin collagen levels, reducing wrinkles.
- However, nutrients don’t have a designated path; they go where needed in the body.
- Collagen breaks down into amino acids, which are distributed to various body tissues.
- Essential organs get priority, so skin changes might not be immediate.
- Bone broth is rich in protein, offering 6 to 12 grams per cup.
- It’s not a significant source of amino acids.
- Scientific evidence doesn’t fully support its skin-plumping claims, but it can contribute to overall health and well-being.
In essence, while bone broth has several health benefits in line with anti-aging supplements, the idea of it being a direct skin-plumping solution may not align with scientific evidence, and results can vary from person to person.
15. Carrots
- Carrots are rich in beta-carotene, which converts to vitamin A in the body, essential for good eyesight.
- Carrots have compounds like falcarinol and falcarindiol that may have anticancer properties.
- Beta-carotene in carrots acts as an antioxidant, slowing down cell aging.
- Vitamin A and antioxidants in carrots protect the skin from sun damage, acne, wrinkles, and pigmentation.
- Carrots can prevent infections when applied to cuts due to their antiseptic properties.
- Carrots are used in facial masks for healthy skin. Mix grated carrot with honey.
- Carotenoids in carrots reduce the risk of heart disease by lowering cholesterol levels.
- Vitamin A helps the liver detoxify the body, while carrot fibers aid colon health.
- The crunch of carrots cleans teeth, stimulates gums, and prevents tooth
- Carrots can provide numerous benefits as natural anti-aging supplements so include them in your diet to maintain your health and appearance.
16. Beans (canned is OK!) and lentils
- Beans are included in both the high-protein foods and vitamin-rich vegetables categories on the USDA Food Guide Pyramid.
- They are low in fat, calories, and sodium while being rich in complex carbohydrates and dietary fiber.
- Beans offer essential fatty acids, primarily omega-6s, with significant omega-3s found in soybeans.
- They provide an excellent source of protein, forming complete proteins when combined with grains like barley or oats.
- In an anti-diabetes diet, beans rank low on the glycemic scale, helping maintain steady blood sugar levels and preventing spikes.
- A cup of cooked beans can offer up to 15 grams of dietary fiber, aiding in energy and satiation over an extended period.
- For balanced consumption, it’s recommended to have about 1/4 to 1/2 cup of cooked beans per meal.
- Beans and lentils are versatile and can be used in soups, salads, dips, spreads, and ground into high-protein, low-glycemic flour.
- They have been a nutritious staple in global cuisines for thousands of years, offering multiple health benefits and promoting anti-aging.
- Including beans in your diet can contribute to a balanced and healthy approach to nutrition and well-being.
Conclusion
We aim to keep a youthful and dynamic lifestyle by using 16 strong food-based supplements. The key is not just about living longer but also enjoying good health and the ability to appreciate life’s special occasions in those years. We can’t entirely stop aging naturally, but we can control aging caused by factors like sunlight exposure and skin damage.
What we eat greatly affects our energy, endurance, and overall health. This is mainly important for women over the age of 50 who need additional care and vitamins. There are many supplements out there, but we stress that it’s vital to get essential nutrients from everyday foods – by leveraging natural sources.
Fish and seafood rich in omega-3 fats offer benefits for heart health. Avocados, green veggies, and berries packed with nutrients aid skin health while fighting harmful free radicals – these foods are true champions of slowing down the aging process. Eggs, dark chocolate, pomegranates, as well as fermented milk products such as kefir or yogurt all boost general health in unique ways.
In addition to the lineup are the often overlooked bone broth, coffee, and tea which boost healthy skin, and brain function, and protect against various conditions related to age. Vegetables such as cabbage family members offer essential nutrients along with an array of health benefits. Carrots come loaded with eye-supporting beta-carotene on top of enhancing your skin. Last but not least, beans and lentils boast high nutrient content and versatility whilst providing a variety of health positives — making them a fixture in diets worldwide for ages.
Involving these anti-aging powerhouses in your regular meals remains crucial; however, remember moderation is key. Such foods make significant positive contributions to our wellness journey but need to be balanced alongside consistent physical movement and a well-rounded approach to living a healthier lifestyle as you age. Here’s to the joy of inner health and towards a more vibrant journey to longevity.
FAQs
Fish and shellfish are rich in omega-3 fatty acids, essential for heart health, joint function, and skin health. They provide high-quality protein and essential nutrients beneficial for women over 50.
Avocados are packed with vitamins and monounsaturated fats that lower “bad” cholesterol and support joint health. They also help control hunger and promote skin health, reducing wrinkles.
Leafy greens like spinach and kale are rich in nutrients that rejuvenate the skin, protecting it against aging. They contain disease-fighting phytochemicals and promote collagen production.
Berries are rich in antioxidants and vitamin C, which protect the skin from free radical damage and support a healthy gut microbiome. Different berries offer unique skin benefits.
Eggs provide essential nutrients like protein, vitamin D, vitamin B12, and lutein, which are vital for energy, bone health, eye health, and brain function.
Dark chocolate contains phytochemicals that support skin health and offer various cardiovascular and cognitive benefits. Moderation is key to enjoying these advantages.
Pomegranates are rich in antioxidants, vitamins, and compounds that protect the skin, improve muscle health, and reduce oxidative damage. They also have potential benefits for heart health and diabetes management.
Kefir contains probiotics and nutrients that may benefit skin health, reduce inflammation, and support digestion, making it a valuable addition to an anti-aging diet.
Milk is rich in essential nutrients like potassium, glutathione, calcium, and vitamin D, which are crucial for heart health, brain function, bone strength, and overall well-being. Soy milk offers additional benefits for muscle health and heart health.
Cruciferous vegetables are low in calories, high in fiber, and rich in nutrients, promoting heart health and reducing the risk of chronic diseases. Their antioxidants combat aging at the cellular level.
