13 Anti Aging Foods for Seniors

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You are what you eat, and these anti-aging foods just might be the ticket. A nutritious breakfast, lunch, and dinner are served.

As we age, we will require more anti-aging vitamins to support our bodies. There are vitamin- and nutrient-rich foods that will not only keep you healthy internally but also translate to a healthy glow on the outside.

Grab your favorite plates and your grocery list, let’s add some color to both your plates and complexion.

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Anti Aging Foods Best For Seniors

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anti age menu geriatric meal plan anti aging foods

1. Green Tea

black cup on wooden board shallow focus photography | anti aging food list

Green tea will be one of the most powerful weapons in your arsenal. Studies suggest that polyphenols found in green tea are skin protective, slowing down signs of aging brought by UV radiation.

It contains antioxidant, anti-wrinkle, anti-inflammatory, as well as antimelanogenic properties.

Further studies also suggest that antioxidants found in green tea could delay the decrease of collagen in our bodies. Without collagen, our skin is less plump and elastic.

In summary, the green drink will keep our skin healthy and keep signs of aging at bay – wrinkles and hyperpigmentation are not invited to the tea party. Perhaps it’s time for us to exchange our sweet tea for a warm cup of green tea.

2. Avocado

halves of fresh green avocado on marble surface | anti aging diet plan

Hailed as a new superfood and a health-conscious breakfast favorite is avocado.

Avocado is an excellent source of vitamin C, E, K, B-vitamins, phenolics, and carotenoids, all of which promote healthy aging. A study of Japanese women suggested that those that consumed more fats from green and yellow foods had better skin elasticity.

Don’t fret about the fat content of the avocado. Fats help the body feel more full and satisfied, helping to curb your appetite. It may also help your body absorb other fat-soluble nutrients.

3. Papaya

papaya fruit | anti aging foods for face

Papaya is an underrated source of antioxidants and nutrients that could contribute to good skin health. In fact, it’s one of the few foods that contain both vitamin C and E, a skincare power couple.

Papain, an enzyme found in papayas, is found to have healing, hydrating, hydrolyzing, and exfoliating properties. This could improve the appearance of your skin and help prevent signs of skin aging.

If you want a filling breakfast that will leave your overall health better off on top of skin health, look no further than the papaya.

4. Spinach

bowl of spinach | spinach anti aging

Popeye may have been ahead of the curve on this one. No need to down an entire can, it pairs well with a nutritious olive oil-based pesto sauce.

Spinach is a healthy source of fiber and vitamins A, C, E, and K1. Vitamin C helps boosts collagen production and helps to brighten the skin, and vitamin E could do wonders to boost its potency and efficacy. Retinoids from vitamin A may boost cell turnover, which is crucial for aging skin characterized by low cell turnover.

According to a study, vitamin K1 has been found to be a potential anti-inflammatory agent.

5. Red Bell Pepper

bell peppers chili chili peppers close up |anti aging foods

Everyone loves citrus fruits for their high vitamin C content and their tart taste. But did you know that red bell peppers contain more vitamin C than a tall glass of orange juice? By now, we know that vitamin C could help boost collagen production.

Red bell peppers were also found to be packed with a number of antioxidants – the gold standard for anti-aging. This includes the compound carotenoid which may help protect us from the adverse effects of the sun and other environmental aggressors.

Low in calories and highly nutritious, add bell peppers into your diet or snack on them with a healthy dip!

6. Tomatoes

fresh appetizer delicious basil | anti aging foods

Another delicious addition to your salad? A ripe tomato!

Tomatoes contain skin-protective and free radical-fighting vitamin C, lycopene, and lutein (under the carotenoids antioxidant group). In fact, tomatoes are one of the primary sources of carotenoids among carrots and algae. Vitamin C may help boost collagen production and may help protect your skin from the sun.

Studies suggest that lycopene is able to protect against both UVA and UVB rays, making it a great partner to your daily sunscreen. With approximately 80% of skin aging being credited to sun exposure, it’s crucial that we load up on sun-protective foods and skincare.

7. Nuts

nuts in round white bowl | anti aging foods

Snack on a pack of nuts instead of a bag of chips. This is the best snack for health nuts out there.

Walnuts were found to be a great source of antioxidants and an anti-inflammatory agent to boot. Almonds are an excellent source of vitamin E and antioxidants, a tag team that may help keep your skin stay moisturized, and skin barrier strengthened and protected. Roast your almonds, this way you retain the skin where a large chunk of the antioxidants lies.

RELATED: 5 Health Benefits of Dark Chocolate

8. Dark Chocolate

coffee dark candy chocolate | anti aging foods

You were waiting for this one, weren’t you?

Dark chocolate has antioxidant and anti-inflammatory properties. The flavanols, which give chocolate its bitter taste, show potential healing properties. This could lead to better skin health, protection from UV rays, and improved blood flow in the skin.

There are internal factors that contribute to skin aging like genes, but there are also preventable external factors that also lead to advanced skin aging like UV rays, UV damage being one of the main causes of extrinsic aging. Cocoa polyphenols may actively fight against free radicals from UV rays and offer some sun protection.

9. Pomegranate Seeds

selective focus photography of sliced passion fruit | anti aging foodsPomegranates contain compounds that inhibit the breakdown of collagen, which is associated with skin aging. It also contains a marriage of anti-inflammatory and antioxidant compounds that may help strengthen your skin barrier, protect you from the sun, soothe your skin, and keep it healthy and hydrated.

Pomegranate seeds contain a myriad of health benefits ranging from cardiovascular to skin prevention. Not only is this an anti-aging holy grail food, but it’s also a health-sustaining superfood for those over their 50s.

Treat it as a dessert drink or as a topping for any dessert or salad!

10. Broccoli

green broccoli vegetable on brown wooden table | anti aging foods

Broccoli contains vitamin C, K, lutein, and a host of antioxidants. Vitamin C may as well stand for collagen as it may boost collagen production, which keeps our skin plump and elastic. Imagine a rubber ball that is stretched and deformed but always bounces back to its original shape.

Cook or steam your broccoli before serving it. Research suggests that steam-cooking broccoli helps increase its polyphenol, beta-carotene, lutein, and antioxidant activity.

11. Watercress

watercress chives bread and butter | anti aging foods

The green, leafy vegetable comes from the same family as broccoli and could be a tinge bitter to the taste. Not a fan? Cooking it may help remove a bit of its odor.

Watercress is an excellent source of vitamin A, C, E, calcium, and also contains a valuable amount of vitamin K. It also contains powerful antioxidants that may help combat free radicals that may contribute to advanced skin aging. The team of vitamins A, C, and E are a skincare powerhouse that could help boost collagen production and keep crow’s feet at bay.

12. Sweet Potatoes

sliced orange vegetable on white paper | anti aging foods

Sweet potatoes are a skincare underdog with studies suggesting antioxidative, anti-aging, and anti-inflammatory properties.

Just a cup (250g) of mashed sweet potatoes is packed with vitamin A, C, and E, all of which may leave you with plumper and healthier skin. Vitamin A may help boost cell turnover, while vitamin C may enhance collagen production, and vitamin E could be a great skin-protective antioxidant.

13. Blueberries

abundance berries blueberries close up | anti aging foods

I love blueberries whether as a nutritious topping for yogurt or on its own as a delectable post-dinner snack.

Blueberries are rich in antioxidants, which could help fight skin-aging free radicals. Also packed with vitamins A and C, the delicious berry may help increase cell turnover, protect against sun damage, and increase collagen synthesis. Moreover, blueberries may also inhibit the loss of collagen.

For plump skin and a youthful complexion, look no further than dessert.

Here’s an infographic guide that you can use. Feel free to download, save and share it with your loved ones:
13 Anti Aging Foods for Seniors

Watch this video from Doctor Oz for more anti-aging foods that prevent wrinkles:


Nutrition and our diet play a key role in our skin’s health. There are nutrients that our skin needs that our body cannot produce on its own. The food contains minerals and vitamins that could further support skin health and may help protect against external factors of skin aging.

Form a habit of taking a closer look at nutritional facts and researching ingredients. Opt instead for hearty home-cooked meals than splurging on dining out.

A great diet won’t leave you looking younger on the outside, but you’ll feel be feeling great on the inside as well.

Which of these anti aging foods do you enjoy the most?

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Is your favorite anti-aging recipe sweet and tangy or bitter and rich? Let us know in the comments section below!

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