5 Anti-Aging Foods to Stock in Your Kitchen

When it comes to aging, there’s no way to stop it, but there are plenty of ways to age gracefully and in good health! Eating healthy and getting daily exercise are the best strategies for living a long, healthy life and feeling great well into your 70s, 80s, and beyond. 

An “anti-aging” kitchen is a kitchen stocked with fresh fruits and vegetables, high quality proteins, and healthy fats. This week we’re taking a deeper look at 5 foods that can play a big role in aging healthfully, preventing oxidative damage, and preventing disease.

1. Blueberries
   Loaded with antioxidants, blueberries (particularly wild blueberries, if you can get them) are packed with plant compounds that fight free radical damage and literally restore healing to the body. Like all berries, blueberries are also low in sugar and have a low glycemic index. This means that they won’t raise blood sugar as much as something like a banana or an orange. Sugar is a big-time contributor to chronic diseases associated with aging, so eating a low-glycemic diet is key.
   
   Add blueberries to smoothies, salads, oatmeal, or other grain dishes like rice or quinoa porridge.
   

2. Walnuts
   Behold, the perfect anti-aging snack! Walnuts offer both protein and tons of omega-3 fats in a convenient form to eat on the go. Omega-3 fatty acids are powerful players in lowering cholesterol and positively impacting heart health. According to studies done by the Cleveland Clinic, these fatty acids also help to lower triglycerides and reduce stiffening of the arteries that can occur as a result of aging.
   
   Enjoy walnuts on top of salads for some extra crunch, or grab a handful as a snack anytime. We love mixing ours with pumpkin seeds, pecans, and dried fruit for an easy homemade trail mix.
   

3. Red Bell Peppers
   Red bell peppers, like blueberries, are packed with antioxidants. In addition to their high levels of vitamin C, which helps support collagen production (hello, glowing skin!), red bell peppers also contain compounds called carotenoids. These antioxidants are what make the peppers bright red. They contain anti-inflammatory properties that may reduce systemic inflammation throughout the body.
   
   Toss bell peppers into stir-fries and salads, or enjoy them as a snack with hummus or guacamole.
   

4. Protein
   The general category of “protein” may sound a bit vague, but it’s an essential part of an anti-aging diet. Maintaining muscle mass is the key to longevity. Muscle keeps your body strong, less prone to injury, and less likely to gain weight, as muscle requires more energy to maintain than fat (leading to a higher caloric burn simply by existing). Protein is key for building and maintaining muscle mass. Protein is often one of the first macronutrients that decreases in people’s diets as they get older. Combat this by making sure to include a source of healthy, lean protein at every meal.
   
   Enjoy chicken, turkey, beef, lamb, eggs, seafood, and whole milk dairy as part of your daily diet. If possible, choose organic or grass-fed options for the most nutrient-dense protein.
   

5. Dark Leafy Greens
   Greens like spinach, kale, watercress, and chard are packed with antioxidants as well as oxygenating nutrients like vitamins C, E, and K and lutein. Greens also contain plant-based heme iron as well as vitamin A, both of which may promote healthy skin and shiny, strong hair. With a high water content, leafy greens are hydrating too.
   
   Kale and chard hold up particularly well to cooking and don’t get slimy, so toss those in stir-fries, soups, and stews. More delicate greens like spinach and watercress are delicious in salads (and mild greens like spinach are a great addition to smoothies!).

There’s no way to physically “turn back the clock” when it comes to aging, but by choosing the right foods you can be well on your way to living a long, healthy life full of activity and vitality!