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Anti-Aging Nutrition

Everyone is affected by the aging process, and most of the people are really scared of getting older. But, there is no need to be terrified, actually you can add years to your healthy life by adding good anti-aging nutrition and super foods to your diet. Following a healthy lifestyles, staying physically active and eating a nutrient packed diet is the key to a healthier and longer life.

By including more of the antioxidant-rich foods to your diet and many other beneficial nutrients, protein, vitamins (calcium and Vitamin D), and minimizing the unhealthy, saturated and trans fats, actually you are doing the best thing for your health, and perhaps even defend your body of the age-related diseases (osteoporosis, diabetes and heart disease).

Check out this healthy list of foods and anti-aging nutrition:


Olive oil

Olive oil is rich with healthy monounsaturated fats and beneficial and powerful antioxidants- polyphenols, responsible to prevent heart disease and cancer. Olive oil is free of the unhealthy trans fats, which can be found in margarine and processed foods.

Extra health tips:

  • Add extra-virgin olive to your balanced diet. It is more beneficial and increases the level of good cholesterol in your body.
  • Choose olive oil instead of margarine and butter, but do not overeat it, because it is caloric. Limit the total oil consumption to 7 teaspoons daily.

Dairy foods, especially yogurt is excellent source of bone-strengthening calcium, and protein which is good for bones and muscles. Yogurt contains “good bacteria” that help maintain gut health and diminish the occurrence of age-related intestinal diseases.

Extra health tips:

  • Drink 1% low-fat or fat-free milk, which is rich in Vitamin D, and good for calcium absorption.
  • Enjoy your smoothies, healthy drinks, coffee by adding yogurt or non-fat milk.

Fish is an plentiful source of omega-3 fats, which help prevent increasing cholesterol in arteries, lower blood pressure and protect against untypical heart rhythms. Fish is rich in protein and relatively low in saturated fat and cholesterol content.

Extra health tips:

  • Choose salmon, sardines, and tuna, which are with the highest levels of omega-3 fatty acids, among the fish.
  • Have at least 2-3 meals with fish per week, instead of fatty meats.

Nuts are rich sources of unsaturated fats, vitamins (Vitamin E), minerals, and antioxidants. Nuts are cholesterol-free protein sources, and are good replacement for fatty meats. Some new research by the `American Journal of Clinical Nutrition` shows that, those who eat nuts, may gain extra two and a half years in their longevity and also have lower risk of having a stroke.

Extra health tips:

  • Eat almonds high in vitamin E; pecans, rich in powerful and anti-aging beneficial antioxidants; walnuts, rich in omega-3s.
  • Add nuts in your breakfast meals, smoothies, healthy juices, or snacks.



In general fruits and veggies are rich in fiber, vitamins, and minerals, as well as hundreds of anti-aging phytonutrients. Still, when it comes to age-defying properties, some food is better than others. Berries especially blueberries, contain compounds that may lessen inflammation and oxidative damage, which are actually interrelated to age-related shortage in memory and motor function.

Extra health tip:

  • Include berries at least once daily in your meals, in smoothies or salads, snacks or with breakfast cereals.
  • Eat dried blueberries, cranberries or cherries.

Legumes are rich with carbohydrates and fiber, which can ensure stable glucose and insulin levels. Legumes also provide a cholesterol-free protein and powerful antioxidants.

Extra health tips:

  • Legumes are all good for your health, from black beans to soy beans.
  • Add beans to your meals (soups, salad, egg and pasta dishes), 3-4 times a week. soups, salad, egg and pasta dishes
Whole Grains

Whole grains have more of their natural nutrients, especially age-defying vitamin E, fiber, and Vitamin B, than refined grains. They also have more beneficial antioxidant compounds.

Extra health tips:

Add quinoa, oatmeal, millet, barley, whole-wheat pasta, cracked wheat, wild rice, brown rice in your daily meals.


Drinking wine in moderation actually can protect against heart disease, diabetes and age-related memory loss. It seems that any sort of alcoholic beverage can provide such health benefits, but many researches show that red wine has the most beneficial and anti-aging properties. Red wine contains resveratrol, a compound that may activate genes that slow cellular aging.

Extra health tips:

  • Always drink any alcohol beverage in moderation.

Read for more: Anti-Aging Skin Secrets