What you eat can greatly influence how you age. A diet rich in antioxidants and anti-inflammatory compounds may slow both cognitive decline and cellular aging.
Here are some foods that can help keep your brain sharp and your body strong.
Extra virgin olive oil
Olive oil is packed with polyphenols and oleic acid, which protect cells against oxidative damage and provide anti-inflammatory benefits.
Research from Harvard has shown that higher olive oil consumption is linked to a longer lifespan and lower risk of heart disease, type 2 diabetes, and Alzheimer’s.
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Dark leafy greens
Spinach, kale, Swiss chard, and arugula are loaded with vitamins, folate, and carotenoids that help fight inflammation.
A Neurology study found that regular consumption can slow cognitive decline, leaving brain performance equivalent to being 11 years younger.
Fatty fish
Salmon, sardines, cod, and anchovies are rich in omega-3 fatty acids, which improve brain function, reduce inflammation, and protect cardiovascular health.
They may also reduce the risk of age-related eye conditions such as glaucoma and retinopathy.
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Matcha
Matcha, made from finely ground green tea leaves, is rich in polyphenols, catechins, and L-theanine.
These compounds protect against oxidative stress, boost memory and focus, and support gut health, which plays a vital role in aging and immunity.
Blueberries
Blueberries are packed with anthocyanins, which help protect cells from free radicals and support memory, learning, and attention.
A clinical study found that two cups of blueberries daily for six weeks improved mobility in older adults.
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Walnuts
A large Harvard study found that people who ate five servings of walnuts per week lived longer and had a lower risk of cardiovascular disease.
Even half a serving per day was linked to reduced overall mortality.
Avocado
Avocados are rich in fiber, antioxidants, and heart-healthy fats that support both cognitive performance and skin health.
They aid collagen production and protect against wrinkles, fine lines, and dark spots caused by free radical damage.
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Greek yogurt
Greek yogurt is an excellent source of probiotics that strengthen the gut microbiome, improve immune defense, and fight inflammation.
Probiotics and lactic acid also promote skin renewal and barrier function.
Turmeric
Curcumin, the active compound in turmeric, has powerful antioxidant and anti-inflammatory effects.
Research shows it may slow aging by inhibiting pro-aging proteins and stimulating longevity-promoting proteins. It may also disrupt cancer cell survival pathways.
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Lentils
Lentils contain polyphenols, saponins, and phytosterols with anti-inflammatory and cardioprotective properties.
They provide protein to maintain muscle mass, along with fiber that nourishes healthy gut bacteria.
How to use anti-aging foods
While these foods support healthy aging, they cannot replace medical treatments.
A balanced diet rich in whole, antioxidant-packed foods is key, alongside limiting processed foods and added sugar.
This article is based on information from Verywell Health.