10 Best Foods to Fight Aging
1. Healthy Greens
In the perennial quest for longevity, there are no miracle cures. But what’s on your plate matters more than you think. Here are 10 foods to put in your pantry — as well as delicious recipes to use them in.
They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.
2. Whole Grains
Rich in fiber, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses such as cardiovascular disease and cancer. Because they’re digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.
Blueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.
4. Olive Oil
Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.
Certain red fruits — including tomatoes — contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung, and stomach cancers) and heart disease.
Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.
7. Red Grapes
Grapes contain an antioxidant called resveratrol, which been shown to extend the lives of lab animals. Resveratrol has anti-inflammatory and anticoagulant properties, which may explain why red wine and purple grape juice also help promote heart health.
An important part of the Japanese and Mediterranean diets, oily fish provide omega-3 fatty acids that help combat inflammation in the body. People who eat several weekly servings of such fish have a lower risk of Alzheimer’s disease and stroke.
Of the various types of tea, white and green tea contain the most EGCG, one of the most powerful antioxidants. Numerous studies have linked tea consumption to lower rates of conditions such as heart disease, cancer, and Alzheimer’s disease.
10. Herbs and Spices
Spices such as turmeric and ginger contain anti-inflammatory compounds that might reduce the risk of age-related conditions such as Alzheimer’s disease. The antioxidant substances in garlic and onions can protect against heart disease and cancer; cinnamon may help lower blood sugar.