Foods to Slow Down Aging
At Healthy for Life Meals, we believe food is medicine — and the research agrees. That's why we asked our registered dietitian nutritionist Lizzie Streit to break down six foods that science links to healthy aging. Whether you're already eating with longevity in mind or just getting started, her list is a practical place to begin.
By Lizzie Streit, MS, RDN, LD
Despite what clever marketers might tell you, there is no miracle food that stops aging in its tracks. Certain foods support healthy aging, but they won’t reverse the process or guarantee infinite youth.
Still, there are many reasons why you should eat well as you get older. A diet full of nutritious foods provides nutrients and compounds that protect cells and help prevent the development of age-related health issues. Keep reading for six foods to eat to support how well your body handles the aging process. If you’re ready to eat more of them but need some help putting it into practice, our healthy diet meal delivery is a convenient option.
1 – Tomatoes
The vibrant color of tomatoes comes from a pigment known as lycopene. Known for its antioxidant properties, lycopene protects against cell damage, may lower blood pressure, and can decrease the risk of heart disease. Cooked tomato products, such as pasta sauce, have higher concentrations of this compound than raw tomatoes.
2 – Walnuts
Packed with healthy fats, including omega-3 fatty acids, walnuts are an excellent choice for supporting brain health and fighting inflammation as you age. They also provide vitamin E, a known antioxidant, and a variety of beneficial plant compounds known as polyphenols. Plus, they’re easy to eat. Add a handful to your morning yogurt or take some on the go for a snack!
3 – Broccoli
As a member of the cruciferous vegetable family, broccoli contains compounds that may support aging. In particular, sulforaphane in broccoli activates pathways and anti-inflammatory responses in the body that may prevent age-related neurodegeneration. Broccoli can be enjoyed steamed or roasted as a side dish or paired with dip for a snack.
4 – Blueberries
Blueberries are more than just a pretty face. Anthocyanins, the compounds responsible for their color, may provide both heart and brain benefits and protect against declines associated with aging. You can eat blueberries on their own, in smoothies, on top of salads, or added to healthy muffins or breads.
5 – Garlic
Though it may linger on your breath, garlic is worth eating on the regular if you’re interested in healthy aging. It contains sulfur compounds that may support the immune system, reduce blood lipid levels, and reduce inflammation. Fresh garlic lends excellent flavor to dressings and marinades, and dried varieties can be used for roasted vegetables or fish.
6 – Spinach
Low in calories but nutrient-dense, spinach offers a variety of antioxidant compounds that may support the body’s ability to handle aging. In fact, one randomized controlled trial found that pairing spinach extract supplementation with strength training improved muscle quality in people over 50 years old. To reap the benefits of this leafy green, start by adding a handful to scrambled eggs, smoothies, and soups.
Ready to eat more of these foods but tight on time? If you have a busy schedule or don’t feel like cooking, we can make it possible for you to still enjoy healthy meals. Our menus include all of the foods on this list and come fully prepared so you don’t have to lift a finger. Get $20 Off your first order with code: TryHFLM.