Anti-aging Nutrition

Anti-Aging Nutrition: What To Eat For Skin, Brain And Muscle

July 9, 2020

What are the best anti-aging foods?  If you follow the right anti-aging nutrition you can get benefits for your skin, hair, muscles. These foods can even help to improve gut health. Many health experts believe most health problems are caused by bad diets. So the key to a long life might be eating foods chock-full of vitamins, minerals, and antioxidants. These include sweet potatoes, spinach, and avocado. Such superfoods not only can provide a full day’s worth of certain nutrients but also help to fight off “free radical” molecules that attack healthy cells. This can cause inflammation, illness, and disease.

While we can’t really stop the aging process we can certainly slow it down. It’s estimated that the human body has an average of 37+ trillion cells. That’s a whole lot of cells but they don’t last forever. One key to a long life seems to be extending the lifespan of human cells. There’s some debate about how the process works but eating healthy food seems to be one of the best approaches. It’s also good to exercise regularly, get enough sleep, reduce stress, and speed quality time with friends/family. However, there’s no question that certain foods can help boost life expectancy.


What Are Anti-Aging Foods?

There are some old sayings that show the importance of a healthy diet: “You are what you eat,” and “Garbage in, garbage out.” The anti-aging industry is booming and now worth over $50 billion (2018) worldwide.

These products focus mostly on improving the health of stuff like skin and hair. These are some of the most obvious signs of aging because it’s easy to notice wrinkled skin or grey hair. The problem is there are some drawbacks to both over-the-counter (OTC) and prescription treatments.

First, there are non-prescription treatments. These can help add moisture/collagen to your skin whether it’s a skin on your hands, face, or under-eyes. These products can definitely work but the main problem is they’re mostly cosmetic. For example, eye creams can help cover up under-eye dark circles but they’ll still be there. Since the ingredients are non-prescription they’re also not very strong.

Then there are prescription anti-aging medicines. The most well-known one is probably Botox although there are others. These products have more powerful ingredients than non-prescription treatments. The main drawback is that they’re more likely to cause unwanted side-effects. In fact, they can be quite severe and actually make your skin health worse instead of better.

A better approach to fighting the normal signs of aging is anti-aging food. There are various reasons. Since eating is something we do daily it’s a practical way of fighting aging from the inside-out. Foods like fatty fish are skin-friendly due to Vitamin E and omega-3 fatty acids. This can help to keep skin soft, smooth, and tight.

Another benefit is that you’ll also be providing your body with the nutrients it needs daily like vitamins, minerals, and enzymes.

Another key benefit of anti-aging foods is a powerful antioxidant. Foods like carrots, apples, and spinach are loaded with natural sources of nutrients that can help fight off free radicals.


Anti-Aging Nutrition: Top Foods



This is probably one of the least-favorite veggies but it’s also super-healthy. Try pairing it with hummus or adding it to a casserole or stir-fry. This superfood is loaded with nutrients like:

  • Fiber
  • Folate
  • Antioxidants
  • Vitamins C/K
  • Calcium

Vitamin C is one of the main nutrients you can get from broccoli. It can help to make skin strong/stretchy by producing collagen proteins.



The antioxidant known as resveratrol has been trending since it’s found in wine. You can also get it from grapes. Studies show it might help fight skin-aging due to sun/UV damage. Make sure to pair it with SPF 30+ sunscreen.



This food loaded with nutrients like Vitamin C and is one of the healthiest citric fruits. They also help to hydrate skin and fuel cells. This skin-friendly fruit. One orange has 130% daily value (DV) of Vitamin C, so it’s all you’ll need for that nutrient.



It doesn’t really matter whether they’re green, red, or yellow. You get lots of anti-aging nutrients from this food. One of the main ones is collagen-producing Vitamin C. you can also get powerful antioxidants from red bell peppers known as “carotenoids.” This is what gives them their bright red color.



This includes options like:

  • Salmon
  • Trout
  • Herring
  • Mackerel
  • Tuna
  • Sardines

These fish are sky-high in healthy omega-3 fatty acids. Studies show it can help boost skin/hair health, which provides anti-aging properties. You can also go with fish oil supplements if you’re not a fish fan.



If you’re on a low-carb diet then better options include strawberries, raspberries, and blackberries. However, in terms of antioxidants, you should consider blueberries. They’re high in Vitamins A/C and a powerful antioxidant.

The antioxidant gives the small fruits their blue color. It’s believed they can protect the skin from damage due to sun, pollution, and stress. They can also help to prevent the loss of collagen proteins.



This tropical fruit has been trending in recent years due to its being low-carb with 2g of net carbs. Avocados provide other anti-aging benefits. They’re about 70% water, which can help to keep skin soft/smooth.

In terms of macro-nutrients, they’re about 80% fat. These are healthy fatty acids including mostly unsaturated fat. Healthy fat is good for skin, hair, heart, and brain health. You also get lots of vitamins/minerals like Vitamins A/C/E, potassium, and calcium.



Comic strip character Popeye always seemed to have a can of spinach on him. It turns out it’s a superfood that’s loaded with nutrients including Vitamins A/C/E and magnesium. It’s also a good source of plant-based iron, which is a key nutrient for building muscle mass.

Spinach is also skin-friendly. Vitamin C can help boost collagen production. This can help to keep skin smooth/firm. Meanwhile, Vitamin K (potassium) can fight inflammation in skin cells.



This might be a surprising one. Beef is a high-protein food that includes enough of the 9 essential amino acids (EAAs) needed for the day. The protein can build collagen, which is needed for plump skin.

However, you can also get the “master antioxidant” from beef. This can help to fight off free radicals and illness/disease. Make sure to keep flipping beef when cooking it to help prevent it from burning. That can result in fewer antioxidants.



While whole wheat and brown rice are other good options you should also consider oatmeal. The best option is the oat “groats.” These are whole foods version of the grain and take about half an hour to cook. Oats are loaded in protein, fiber, and vitamins/minerals.

Oats also have a low-glycemic index (GI), which can help to prevent blood sugar spikes. These are likely with soft drinks, white rice, white flour, etc., so they’re foods you should avoid for anti-aging nutrition.

Anti aging foods