To slow aging, eat foods rich in antioxidants (berries, dark chocolate, leafy greens), healthy fats (avocados, fatty fish, nuts), Vitamin C (citrus, bell peppers) for collagen, and fiber (whole grains, beans) to reduce inflammation, while limiting processed sugars, fried foods, and excessive salt, which accelerate aging. Focus on colorful fruits, vegetables, lean proteins, and omega-3s for youthful skin and overall cellular health, as antioxidants combat damage and support collagen.
Try eating more of these foods:
A peanut butter and jelly (PB&J) sandwich adds about 33 minutes to your healthy life expectancy, according to a University of Michigan study that developed a Health Nutritional Index (HENI) to quantify the minutes gained or lost from eating different foods. This benefit comes from its mix of healthy fats, protein, and antioxidants, especially when using whole-grain bread and lower-sugar spreads, contrasting with foods like hot dogs that take minutes off your life.
Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
For these reasons, some of the best foods to eat for clear skin are those with high levels of vitamin C, including:
Blueberries May Cause Digestive Issues
While blueberries are generally considered to be a healthy food, they can sometimes cause digestive issues like constipation or diarrhea. If you eat too many blueberries, you may experience stomach pain or cramping.
The "7 Pillars of Anti-Aging" vary by source, but generally encompass Biological Pillars (like epigenetics, inflammation, metabolism, proteostasis, stem cells, macromolecular damage, stress adaptation) focusing on cellular health, and Lifestyle Pillars (like nutrition, exercise, sleep, stress management, social connection, purpose, mindset) focusing on daily habits for longevity and vitality, with both sets often overlapping in their impact on aging processes.
The 2-2-2 food rule is a simple guideline for food safety and reducing waste with leftovers: get cooked food into the fridge within 2 hours, eat it within 2 days, and if freezing, store it for up to 2 months for best quality, preventing harmful bacteria growth in the "Danger Zone" (40°F-140°F). This rule helps you manage perishable items, from big roasts to batch-cooked soups, ensuring they're safe and delicious.
For example, in the top category for life-shortening foods were red meat and nitrate-heavy processed meats. The longevity list had legumes, nuts and seeds at the top. “But if we dive into the environmental piece of it, too, a lot of these are consistent with each other,” she said.
Previous research from the CALERIE trial has found that calorie restriction can slow the pace of aging in adults by 2 to 3 percent — enough to reduce the risk of death by 10 to 15 percent. Other research indicates that cutting calories can decrease DNA damage and improve heart health, sleep and sexual function.
Smooth skin is a key characteristic of youthfulness. By adopting a skincare routine that includes moisturizing, exfoliating, and protecting against sun damage, you can maintain a smoother complexion and minimize the appearance of wrinkles and fine lines.
Here are the 10 powerful anti-aging fruits that boost collagen and keep your complexion looking fresh, firm, and younger than ever.
For longevity, longevity expert Valter Longo suggests avoiding the "poisonous 5 Ps": Pizza, Pasta, Protein, Potatoes, and Pane (bread), particularly in refined forms, as these contribute to inflammation, blood sugar spikes, and obesity, hindering healthspan and lifespan, especially in diets like the modern Italian one that deviates from the traditional Mediterranean diet.
The 5 worst foods for memory generally include sugary drinks/foods, refined carbohydrates, fried foods, processed meats, and unhealthy fats (like trans fats), with some sources also highlighting alcohol and artificial sweeteners as major culprits that negatively impact brain health, increasing inflammation and damaging brain cells. These items can cause blood sugar spikes, inflammation, and reduced blood flow to the brain, impairing cognitive function and memory.
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.
5 foods that cause overeating
Why do some cardiologists say not to eat blueberries for breakfast? Some cardiologists worry about blueberries' sugar and how they might affect blood sugar. But, it's not a reason to avoid them completely.
Peanut butter contains magnesium, phosphorus, and manganese which help maintain bone density and strength. As we age, bone health becomes increasingly important, so consuming mineral-rich foods like peanut butter is key. Peanut butter really is a nutritional powerhouse for seniors.
8 HABITS THAT MAKE YOU LOOK YOUNGER THAN YOUR AGE 👀