12 Anti-Aging Foods That Boost Longevity According to a Nutritionist

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We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.

        12 Anti-Aging Foods That Boost Longevity According to a Nutritionist
    Eat your way to youthfulness with these nutritionist-recommended foods
By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 

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By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
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We all know that fried, fatty, and ultraprocessed foods aren’t exactly good for aging. But did you know that eating certain foods can help you look younger? Body Network chatted with Heather Snead, Live Conscious Expert and Nutritionist, asking her about foods that are basically the equivalent of the fountain of youth. Here are 12 anti-aging foods to boost longevity, according to Snead. 

                Berries (Blueberries, Strawberries, Raspberries)
            
        31. Strawberries: 32 caloriesShutterstockThe first food she recommends? Berries, specifically blueberries, strawberries, and raspberries. Why? “They are packed with antioxidants, like anthocyanins, which combat free radicals and protect against cellular damage,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Leafy Greens (Bok Choy, Kale)
            
        ShutterstockShe also recommends leafy greens including boke choy and kale. “Rich in vitamins A, C, and K, as well as antioxidants, which support skin elasticity and hydration. Bok choy, in particular, is a good source of vitamin C,” she says. 

                Avocado
            
        ShutterstockAvocado is packed with health fats. “Contains healthy monounsaturated fats and vitamin E, which nourish and hydrate the skin,” she says.

                Fatty Fish (Salmon, Mackerel)
            
        ShutterstockAnother must-eat? Fatty fish like salmon and mackerel. “High in omega-3 fatty acids, which reduce inflammation and support skin health,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Nuts and Seeds (Almonds, Walnuts, Flaxseeds):
            
        ​Prebiotic Foods: FlaxseedsShutterstockWhat should you snack on? Nuts and seeds, including almonds, walnuts, and flaxseeds. “Provide vitamin E, healthy fats, and antioxidants, which protect against sun damage and promote skin repair,” she says. 

                Olive Oil
            
        ​ 1. Extra Virgin Olive OilShutterstockOlive oil is also beneficial. “Rich in antioxidants and healthy monounsaturated fats, which hydrate the skin and reduce inflammation,” she says.

                Green Tea
            
        ShutterstockIf you need a boost of caffeine, sip on some green tea, which has anti-aging properties. “Contains polyphenols, which protect against sun damage and improve skin elasticity,” she says.

                Tomatoes
            
        ShutterstockAdd some tomatoes to your salad. “Rich in lycopene, an antioxidant that protects against sun damage and improves skin texture,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

                Pomegranates
            
        ShutterstockPomegranate is a great fruit for anti-aging. “Rich in antioxidants, particularly punicalagin, which may help protect against sun damage and promote collagen production,” she says.

                Sweet Potatoes/Yams
            
        ShutterstockWhen it comes to carbs, sweet potatoes and yams are great for anti-aging. “Rich in beta-carotene, which converts to vitamin A and promotes skin cell turnover. They also provide vitamin C and other antioxidants,” she says.

                Citrus Fruits (Oranges, Lemons)
            
        ​OrangesShutterstockAnother great type of fruit for longevity? Citrus, specifically oranges or lemons. “High in vitamin C, which is essential for collagen production and skin radiance,” she writes.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

                Mushrooms
            
        14. Mushrooms: 22 caloriesShutterstockLast on her list? Mushrooms “rich in antioxidants, polysaccharides, and anti-inflammatory compounds that help combat oxidative stress, support collagen production, boost immune function, and promote brain health—key factors in slowing the aging process,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        12 Anti-Aging Foods to Boost Longevity
    

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By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
We all know that fried, fatty, and ultraprocessed foods aren’t exactly good for aging. But did you know that eating certain foods can help you look younger? Body Network chatted with Heather Snead, Live Conscious Expert and Nutritionist, asking her about foods that are basically the equivalent of the fountain of youth. Here are 12 anti-aging foods to boost longevity, according to Snead. 

            
                Berries (Blueberries, Strawberries, Raspberries)
            
            
        31. Strawberries: 32 caloriesShutterstockThe first food she recommends? Berries, specifically blueberries, strawberries, and raspberries. Why? “They are packed with antioxidants, like anthocyanins, which combat free radicals and protect against cellular damage,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Leafy Greens (Bok Choy, Kale)
            
            
        ShutterstockShe also recommends leafy greens including boke choy and kale. “Rich in vitamins A, C, and K, as well as antioxidants, which support skin elasticity and hydration. Bok choy, in particular, is a good source of vitamin C,” she says. 

            
                Avocado
            
            
        ShutterstockAvocado is packed with health fats. “Contains healthy monounsaturated fats and vitamin E, which nourish and hydrate the skin,” she says.

            
                Fatty Fish (Salmon, Mackerel)
            
            
        ShutterstockAnother must-eat? Fatty fish like salmon and mackerel. “High in omega-3 fatty acids, which reduce inflammation and support skin health,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Nuts and Seeds (Almonds, Walnuts, Flaxseeds):
            
            
        ​Prebiotic Foods: FlaxseedsShutterstockWhat should you snack on? Nuts and seeds, including almonds, walnuts, and flaxseeds. “Provide vitamin E, healthy fats, and antioxidants, which protect against sun damage and promote skin repair,” she says. 

            
                Olive Oil
            
            
        ​ 1. Extra Virgin Olive OilShutterstockOlive oil is also beneficial. “Rich in antioxidants and healthy monounsaturated fats, which hydrate the skin and reduce inflammation,” she says.

            
                Green Tea
            
            
        ShutterstockIf you need a boost of caffeine, sip on some green tea, which has anti-aging properties. “Contains polyphenols, which protect against sun damage and improve skin elasticity,” she says.

            
                Tomatoes
            
            
        ShutterstockAdd some tomatoes to your salad. “Rich in lycopene, an antioxidant that protects against sun damage and improves skin texture,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Pomegranates
            
            
        ShutterstockPomegranate is a great fruit for anti-aging. “Rich in antioxidants, particularly punicalagin, which may help protect against sun damage and promote collagen production,” she says.

            
                Sweet Potatoes/Yams
            
            
        ShutterstockWhen it comes to carbs, sweet potatoes and yams are great for anti-aging. “Rich in beta-carotene, which converts to vitamin A and promotes skin cell turnover. They also provide vitamin C and other antioxidants,” she says.

            
                Citrus Fruits (Oranges, Lemons)
            
            
        ​OrangesShutterstockAnother great type of fruit for longevity? Citrus, specifically oranges or lemons. “High in vitamin C, which is essential for collagen production and skin radiance,” she writes.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Mushrooms
            
            
        14. Mushrooms: 22 caloriesShutterstockLast on her list? Mushrooms “rich in antioxidants, polysaccharides, and anti-inflammatory compounds that help combat oxidative stress, support collagen production, boost immune function, and promote brain health—key factors in slowing the aging process,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
We all know there is no such thing as the “fountain of youth.” However, certain wellness habits promote longevity. Body Network spoke to Melanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach and Owner of Harmony Aesthetics Center in Los Angeles, CA, and asked her the question we are all dying to know the answer to: How can we look younger, without going under the knife? According to Abeyta, here are 10 wellness habits that will add a decade to your life. 

            
                Protect Your Skin from the Sun
            
            
        ShutterstockLater up in SPF. “Sunscreen isn’t just for the beach! Daily SPF is your best anti-aging tool,” instructs Abeyta. “I had a client in her 60s with incredibly youthful skin who told me her secret was sunscreen every single day since her 20s. It’s never too late to start protecting your skin!”

            
                Hydrate Inside and Out
            
            
        ShutterstockMake sure to hydrate. “Your skin reflects your hydration levels. Drink plenty of water and use hydrating serums with ingredients such as hyaluronic acid,” Abeyta recommends. “I’ve seen clients with dry, flaky skin transform their glow by simply committing to hydration.” Pro tip: Apply hyaluronic acid while your face is still damp or mist your face throughout the day if you don't live in a humid climate.

            
                Invest in Skincare for Your Skin Type
            
            
        ShutterstockMake sure you are using skincare appropriate for your skin type. “Think of it like this: Your skin is unique, and it deserves a routine that caters to its specific needs,” she says. “For example, if you have oily skin, lightweight, oil-free moisturizers, and gentle cleansers can help balance oil production without clogging pores. You’ll want to use hydrating ingredients such as humectants and ceramides in a heavier cream to lock in moisture for dry skin. Sensitive skin benefits from soothing products with minimal fragrances, such as a calming aloe vera gel or a ceramide-rich barrier cream.” The bottom line? “Listen to your skin, adjust your routine as needed, and invest in quality products that work with, not against, your skin type. It’s not about having a cabinet full of products; it’s about using the right ones.”

            
                Focus on Gut Health
            
            
        ​Natural Booster #5: Gut-Supporting ProbioticsShutterstockNext, prioritize gut health. “Your gut and your skin are deeply connected. A clean diet rich in vegetables, probiotics, and omega-3s can clear up inflammation and improve skin tone. One client came to me with stubborn adult acne and once we worked on her diet and added supplements, her skin cleared up beautifully,” Abeyta says. 

            
                Prioritize Sleep
            
            
        ShutterstockSleep is one of the easiest ways to turn back the hands of time. “Your skin repairs itself while you sleep. A solid 7-8 hours can do wonders for your complexion. When I ask my clients about their sleep habits, it’s often the missing piece in their wellness routine,” says Abeyta.

            
                Diet and Nutrition
            
            
        ShutterstockDiet and skin health go hand in hand, Abeyta states. “Foods rich in antioxidants, such as berries, green tea and dark leafy greens help fight free radicals that age your skin. Omega-3s from salmon or walnuts can reduce inflammation and keep your skin supple. And don’t underestimate the power of hydration which can be found in cucumbers, watermelon and celery are great for keeping your skin plump. Remember, what you eat shows up on your face,” she says.

            
                Take a Holistic Approach
            
            
        Shutterstock“A holistic approach includes balanced nutrition, hydration, stress management, quality sleep and consistent skincare,” says Abeyta. “I always tell clients that no cream can replace what good sleep and hydration can do for your skin. Pair these practices with medical-grade treatments such as microneedling or lasers and you’ll amplify your results. Think of skincare as part of a larger self-care routine, it all works together.”

            
                Get Physical
            
            
        ShutterstockRegular physical activity helps improve your mental well-being, increase your energy levels and help burn calories. “By releasing endorphins which are the “feel good” hormones, you are creating a positive emotional balance for yourself while also increasing your strength and stamina. It also helps improve your metabolism which helps your skin cells function better (i.e.: loss of elasticity) which in turn helps reduce the appearance of fine lines and wrinkles,” she says. 

            
                Manage Your Mental Health
            
            
        Shutterstock“We all know that stress can take a toll on our bodies, both mentally and physically. And signs of stress can also be visibly shown on our faces in the form of fine and wrinkles,” Abeyta explains. “To help balance and/or reduce stress, engage in mindful activities such as meditation, yoga, and relaxation techniques like deep breathing. You can also do some form of physical activity such as walking, running, swimming, hiking – anything to get your body moving that will release the endorphins to help boost your mood and manage the stress. All of these small habits will help reduce your stress levels and help you focus on your mental health so you will look and feel better,” she says. 

            
                Commit to the Commitment
            
            
        ShutterstockWhatever the habit you are committing to, especially if it’s a new habit, commit to stick with it. “Start small and build on it. If you’re starting to exercise for the first time, start with walking just 30 minutes a day. If you’re committing to incorporating new foods in your diet, start with one and get accustomed to it, and then when you’re ready, add another. New habits work best when they are implemented consistently. You will see and feel noticeably better every day, I promise!” she concludes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
Nutrition & Diet
        10 Anti-Aging Foods That Will Help You Achieve Forever-Young Skin, According to an Expert
    

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By Leah GrothOct 03, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
You are what you eat — and so is your skin! If you want youthful, forever young-looking skin, using great skin care products can help. However, making changes to your diet and eating the right foods can also make a major difference. Emme Diane Burg is a Licensed Esthetician and the Founder/CEO of Emme Diane, a skincare company. In a new interview with Body Network, she reveals ten anti-aging foods you should be eating daily.
Avocados
Shutterstock
“Rich in healthy fats and high in antioxidants, like vitamins E and C, avocados help keep your skin soft, supple, and protected from oxidative damage,” says Burg. “I love adding half an avocado to a salad, of course, the classic avocado toast, or mixing up a little guac, which is great on almost anything. And here's a little tip I learned in the past year: When your avocados are ripe, put them in the refrigerator as they will last almost a week!”
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Blueberries
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“Blueberries are a serious superfood when it comes to the skin. Packed with antioxidants, including vitamins A and C, blueberries help combat free radicals and protect your skin from premature aging,” says Burg. “They also boost collagen production, which keeps your skin firm and smooth. Plus, blueberries contain anthocyanins, which promote blood circulation and ensure oxygen and nutrients are delivered to the skin to help you glow! One tip I learned is that all of this is true when you select Wild Blueberries...they are the richest in all these nutrients, and all wild blueberries are organic too.”
Walnuts
Shutterstock
“While other nuts are more popular, I recommend walnuts since they are high in Omega 3's (most other nuts are highest in Omega 6's),” says Burg. “In addition to these healthy fats, Walnuts are full of vitamin E and other antioxidants, which help protect the skin from UV damage and maintain its elasticity. Since the natural oils in nuts can go rancid quickly, I keep my walnuts in the freezer to preserve their freshness. I love to snack on a handful of them, add them to a salad, or even use them in a homemade pesto sauce (instead of the pine nuts).”
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Fatty Fish
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Fatty Fish – like salmon, mackerel, and sardines – are also on her list. “High in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines reduce inflammation, help keep the skin hydrated, and support the skin's moisture barrier. Fatty fish are also one of the few natural sources of Vitamin D, which is essential for cell growth and repair. But not all fish are created equal–it's so important to make sure you select wild-caught salmon to ensure you are getting the right healthy fats and less of the saturated fats that are usually found in farm-raised salmon,” says Burg.
Tomatoes
Shutterstock
Tomatoes are rich in lycopene, “a powerful antioxidant that neutralizes free radicals. Tomatoes help to defend against premature aging and improve skin texture,” says Burg. “And some reports even show it offers some UV protection–however, I always recommend applying a mineral SPF daily, regardless of your tomato consumption. What’s interesting is that cooked tomatoes actually contain more lycopene than raw, so don't just think of tomatoes on a salad...tomato-based sauces, like marinara sauce, can actually be amazing for your skin as well.”
Green Tea
Shutterstock
“Green tea is full of powerhouse antioxidants such as polyphenols and catechins that fight free radicals, help the skin to retain moisture, and improve skin elasticity,” says Burg. “Some studies show that green tea can help slow down the aging process at the cellular level by activating longevity genes, which reduce the risk of damage and deterioration over time. I love iced green tea with mint or a matcha green tea latte.”
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Dark ChocolateShutterstock
Dark Chocolate, with “at least 70% cocoa,” is also on her list. “This is my favorite anti-aging food,” she says. “Loaded with antioxidants like flavonoids, dark chocolate helps improve blood flow to the skin and increases skin hydration for softer, smoother skin. Also rich in zinc and copper, chocolate can help boost collagen production! My go-to chocolate is Hu Simply Dark. I always have an emergency stash on hand and treat myself every night.”
Sweet Potatoes
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“Sweet potatoes are a great source of beta-carotene, which is an antioxidant that converts to vitamin A,” says Burgs. “And the reason we love vitamin A is because it helps reverse the signs of aging while also assisting in keeping the skin clear! I especially love Japanese Sweet Potatoes (the ones that have purple skin but are cream colored on the inside) because they have a lower glycemic index than traditional sweet potatoes.”
Pomegranates
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“Pomegranates contain ellagic acid and punicalagin, which are some of the most powerful antioxidants found in nature,” says Burg. “They help fight free radical damage and boost collagen production, but they also help to promote healthy skin cell turnover and repair damaged skin. I love tossing pomegranate seeds on salads, or mixing them with my guacamole or even adding them to some yogurt.”
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Leafy Greens
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The last item on her list is leafy Greens, like spinach and kale. “We all know we should eat more of them, but leafy greens are truly amazing when it comes to regenerating skin cells, promoting collagen production, and protecting against age-related damage. Rich in folate, leafy greens help renew and repair our skin, while vitamin C assists with collagen production. I'll admit, I am not a kale girl, but I love a big clamshell of spinach to saute with olive oil and garlic–or, I add it raw to my smoothies sometimes too,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        7 Anti-Aging Foods to Add to Your Diet
    

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By Ferozan MastApr 23, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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The food we eat affects not only our insides, in terms of cellular aging, but the outside too—some foods and ingredients can make a huge impact on appearance. “Be sure to consider how diet could be affecting the signs of aging,” Subhas Gupta, MD, tells Loma Linda University Health. “It's clear that certain foods keep us healthier, and it's important to know what foods can help reduce the signs of aging and not only improve health but physical appearance as well.”
Here are seven foods that help protect your body and promote anti-aging, inside and out.
Avocados
Shutterstock
Studies show that eating avocados may positively impact skin appearance and elasticity. “The dietary quality of the foods you’re getting your fats from really matters," Dr. Zhaoping Li, chief of the division of clinical nutrition at UCLA, told UCLA Health. "Natural food, particularly in place of processed food, is what we want to be eating to prevent disease, to keep ourselves in good health, and that includes keeping our skin healthy.”
Dark Chocolate
Shutterstock
Dark chocolate contains flavanols shown to fight age-related cell damage and help improve blood flow. “Improved blood flow means protection from heart disease,” dietitian Devon Peart, MHSc, BASc, RD, tells the Cleveland Clinic. “It’s also good for cognition [understanding thought], because you’re having more blood flow to the brain.”
Blueberries
Shutterstock
Blueberries are teeming with anthocyanins, a natural antioxidant with potent anti-aging qualities. "Beyond their tangy sweetness, blueberries offer a wealth of health benefits," dietitian Anya Miller tells the Mayo Clinic. "Blueberries, in particular, have about 25 different anthocyanins, whereas other berries might just have two or three.”
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Oily Fish
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Oily fish such as salmon and sardines is one of the healthiest foods you can have thanks to the omega-3 acids.” Omega-3 fatty acids are a type of unsaturated fatty acid,” says the Mayo Clinic. “They may lower inflammation in the body. Inflammation in the body can hurt blood vessels. Blood vessel damage may lead to heart disease and stroke.”
Turmeric
Shutterstock
Curcumin, the active compound in turmeric, has serious anti-aging properties. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins Health. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”
Green Tea
Shutterstock
Green tea is full of anti-aging compounds such as polyphenols. “Polyphenols are the chemicals in the tea plant that protect it from disease and bacterial invasion,” M. Elizabeth Swenor, D.O., tells Henry Ford Health. “When we drink the tea, those chemicals work the same way in us, feeding the healthy bacteria in our gut and starving the unhealthy bacteria that’s associated with chronic diseases.”
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Citrus Fruits
Shutterstock
Citrus fruits are rich in vitamin C, which helps lower inflammation and promote a more youthful appearance. “Vitamin C plays an important role in supporting the immune system and also acts as an antioxidant that might help protect your cells against the effects of free radicals and fight inflammation,” says registered dietitian Anna Nekrich for the University of Washington.
💪🔥Body Booster: An overall healthy lifestyle is the best anti-aging hack.
Nutrition & Diet
        These 12  “Fountain of Youth” Foods Will Help You Look Younger
    

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By Lori HartOct 07, 2024
Lori Hart
Anti-Aging Skincare Pioneer and Frequency Technology Expert
Lori Hart is a renowned pioneer in the anti-aging skincare industry and an expert in frequency technology.
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When it comes to achieving youthful, radiant skin, what you put in your body is just as important as the products and makeup you use. Certain foods contain powerful antioxidants, vitamins, and minerals that can slow down the aging process, boost collagen production, and promote glowing skin and a healthy body. Our skin is the largest organ in our body. As an anti-aging skin care and frequency technology expert, I remind my clients that incorporating these foods and eliminating others can have a lasting effect on how you look and feel. Below are the top anti-aging foods you should eat for lasting health and beauty. Although it might not be possible to eat all these foods every day, being aware of what your body likes and needs is very important.
Avocados
Shutterstock
Avocados are rich in healthy fats, particularly monounsaturated fats which help keep your skin hydrated and supple. They also contain vitamin E which is a powerful antioxidant that protects your skin from oxidative damage, which is one of the main contributors to aging. Try including them in salads, blending them in smoothies, and in fact there are a lot of healthy desserts that are being made with avocados. And, they are delicious.
Blueberries
Shutterstock
Blueberries are packed with fiber, vitamin C, vitamin K, manganese, and potassium. They are low in sodium and have virtually no fat. They also help reduce chronic disease, improve cholesterol levels and heart health, and reduce high blood pressure. You can eat them directly as a snack or add them to your breakfast or in your smoothies.
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Salmon or Fatty Fish
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Fatty fish is an excellent source of omega-3 fatty acids, which are known to reduce inflammation and keep the skin moist. Omega 3 also supports the skin’s lipid barrier, protecting it from damage caused by sun exposure and environmental pollutants. Eat broiled, baked, or pan-seared fish at least twice a week. Salmon specifically contains a carotenoid antioxidant called astaxanthin. It is high in protein, which is important to improve skin elasticity and hydration.  It is also high in selenium. This mineral and antioxidant plays a role in DNA synthesis and repair.
Leafy Greens
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Vegetables like spinach, kale and swiss chard are loaded with essential vitamins like A, C, E and L, which work together to improve skin texture, reduce wrinkles and brighten your complexion. Vitamin K also helps reduce dark circles under your eyes. You can incorporate them into salads, soups or smoothies for an antioxidant boost.
Dark Chocolate
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Dark chocolate, containing at least 70% cacao, has been associated with a lower risk of heart disease and hypertension, and lower blood pressure. It contains flavonoids, which have various health effects, like reducing inflammation and keeping your blood vessels flexible. It has even been proven to slow down the aging process itself.  It can even improve skin aging. Plus it is delicious.
Nuts
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Nuts – especially walnuts – walnuts are a great source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which helps retain moisture in the skin. They also contain vitamin E and zinc, both of which are essential for maintaining healthy, glowing skin.  Nuts also protect the brain against Alzheimer’s disease and improve cognitive function. They have also been associated with less insulin resistance and reduced risk of type 2 diabetes, hypertension, and even colon cancer. Enjoy a handful of nuts as a snack, or add them to salads.
RELATED:I Finally Banished Belly Fat in My 40s by Doing These 8 Things
Olive Oil
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Olive oil is high in monounsaturated fats and antioxidants, particularly vitamin E, which nourishes the skin from the inside out. It also contains squalene, a compound that keeps the skin hydrated and reduces the appearance of fine lines. Use extra virgin olive oil as a base for salad dressings or drizzle it over cooked vegetables for a healthy skin boost.
Apples
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Apples contain various substances that can reduce the risk of asthma by reducing inflammation, heart disease, Alzheimer’s, and even cancer. The health effects of apples can improve the health of the blood vessels, immune cells, brain cells, and even the microbiome.
Green Tea
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Green tea is rich in polyphenols, especially catechins, which protect the skin from oxidative stress and improve its elasticity. Drinking green tea regularly can also reduce redness and inflammation, promoting an even skin tone.
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Sweet Potatoes
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Rich in beta-carotene, sweet potatoes convert to vitamin A in the body, helping to promote cell turnover and improve skin tone. Vitamin A is crucial for reducing the appearance of fine lines and keeping the skin smooth. Bake or roast sweet potatoes as a side dish or add them to salads for a nutritious skin-boosting meal.
Tomatoes
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Tomatoes are rich in lycopene, a powerful antioxidant that helps protect the skin from sun damage and premature aging. Lycopene also improves skin texture and reduces the appearance of fine lines. Add tomatoes to salads, soups, or sauces, or eat them fresh with a sprinkle of olive oil to enhance lycopene absorption.
Red Bell Peppers
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Red bell peppers are loaded with vitamin C, which is vital for collagen production and maintaining the skin’s elasticity. They also contain carotenoids, which reduce inflammation and protect the skin from sun damage. Add them to salads, stir-fries or snack on them raw with hummus.
You Are What You Eat, and So Is Your Skin
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The foods you eat play a significant role in how your skin ages. By incorporating these anti-aging foods into your daily diet, you can nourish your skin from within, reducing the appearance of fine lines, wrinkles, and other signs of aging. Not only will your skin look younger, but you will also feel healthier and more radiant.
RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says
You Need to Take a Holistic Approach to Beauty and Skincare
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In my work, I believe in a holistic approach to beauty and skincare.  Along with our cutting-edge, non-invasive treatments, nourishing your skin from the inside out is crucial to achieving lasting results. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        Lose 10 Lbs in 8 Weeks by Eating These Breakfast Meals
    

        Copyright jacqui_garrison/Instagram/Shutterstock
    
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight but unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each. 

            
                1.Cottage Cheese and Veggie Bowl
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockIngredients:
One cup of low-fat or full-fat cottage cheese
1 tablespoon chopped fresh green onions
Freshly ground black pepper
Flaky sea salt to taste
1/2 cup sliced cucumbers
1/2 cup sliced and seeded red or yellow pepper
1 cup halved cherry or grape tomatoes
1 tablespoon chopped walnuts.
Directions:
In a bowl, combine cottage cheese, green onions, salt, & pepper
Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

            
                2. Quinoa Breakfast Bowl Recipe
            
            
        ​9. QuinoaShutterstockIngredients:
½ cup cooked quinoa (about 1/4 cup dry)
2 large eggs
½ cup egg whites
1 cup baby spinach
½ cup cherry tomatoes, halved
1 tsp olive oil or avocado oil
1 tbsp nutritional yeast (optional, for a cheesy flavor).
Directions:
Cook quinoa: Prepare ¼ cup dry quinoa.
Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
Top (optional): Add sliced avocado, hot sauce
Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

            
                3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockIngredients:
1 whole egg + 2 egg whites
2 oz ground turkey (or beef)
2 cups mixed veggies (spinach, tomatoes, mushrooms)
½ tsp olive oil
¼ cup cottage cheese
Salt & pepper.
Directions:
Heat oil in a skillet over medium heat. Cook the turkey until browned.
Add veggies; cook until soft.
Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

            
                4. PB & J Smoothie
            
            
        ​Don’t Eat Peanut ButterShutterstockBlend:
½ to 1 cup water
1 scoop Be Well by Kelly Vanilla Protein Powder
1 cup frozen greens (spinach, kale, or choice)
½ cup frozen riced cauliflower
2½-inch cubes cucumber (~¼ cup)
½ cup frozen blueberries
1 scoop (2 tbsp) Naked PB Powder
1 tbsp flaxseeds
½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Filling Foods to Burn Belly Fat Without Overeating
    

        Lose 20 Pounds in 80 Days with a Vegetarian Diet
    

        Shutterstock
    
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight without feeling hungry all the time? Eating certain filling foods can help you feel full while still keeping your body in fat-burning mode. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle eating foods they love. In a new post, the expert explains that most people “overcomplicate” belly fat loss. “The truth is, eating the right foods consistently can make it way easier to stay full, energized, and in a deficit without starving yourself,” he says, going on to reveal 10 filling foods that will help you burn belly fat more effectively and make the process feel easier.

            
                Plain Greek Yogurt
            
            
        
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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Food number one is plain Greek yogurt. “Packed with protein, low in sugar, and great for gut health,” he says. “Add cinnamon or berries to kill cravings without blowing your calories.”

            
                Pickles
            
            
        2. Dill Pickles: 12 caloriesShutterstockThe second food? Pickles. “A salty, crunchy snack that’s super low in calories. They satisfy cravings and add volume without the guilt,” he says.

            
                Sugar-Free Jello
            
            
        1. Sugar-free Jello: 11 caloriesShutterstockHis third food might surprise you: Sugar-free Jello. “A game-changing dessert alternative that’s only a few calories per serving and helps curb your sweet tooth while staying in a deficit,” he says.

            
                Bone Broth
            
            
        ShutterstockIf you are hungry, try sipping on some bone broth. “Low-calorie, high in nutrients, and surprisingly filling. Perfect for curbing hunger between meals or starting your day warm,” he says. 

            
                Sweet Potatoes
            
            
        ​Sweet PotatoesShutterstockSweet potatoes are another food you should eat for fat loss. “Full of fiber and slow-digesting carbs to keep you satisfied for hours without crashing your energy,” he says.

            
                Berries
            
            
        ​BerriesShutterstockIf you are craving something sweet, grab a handful of berries. “High in fiber and antioxidants with natural sweetness. Great for volume snacking or tossing into yogurt or oats,” he ads. 

            
                Russet Potatoes
            
            
        ShutterstockHe also recommends russet potatoes. “Cheap, clean carbs that are super filling when baked or air-fried. Add seasonings for flavor without extra calories,” he says.

            
                Shirataki Noodles
            
            
        ​Low-Carb Noodle SolutionShutterstockIf you like pasta, try Shirataki noodles. “Super low-cal and high in fiber. A pasta substitute that can help you fill your plate without blowing your goals,” he says. 

            
                Cottage Cheese
            
            
        ShutterstockCottage cheese is another excellent food to fill you up on your weight loss journey. “High in casein protein that digests slowly and keeps you full. Great for late-night hunger or post-workout fuel,” he writes.

            
                Zucchini
            
            
        9. Zucchini: 17 caloriesShutterstockLooking for a high-volume veggie? Try zucchini. “Low in calories and great for volume. Add it to meals to make them bigger without adding much to your intake,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Fitness & Workouts
        5 Daily Moves to Sculpt Your Summer Body in 8 Weeks
    

        ​Bodyweight Squats for Better Balance
    

        Copyright Liz Hilliard
    
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder &amp; CEO of &lt;a href=&quot;https://hilliardstudiomethod.com/&quot;&gt;Hilliard Studio Method (HSM)&lt;/a&gt;
 See Full Bio 
                       Follow:
                       
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

            
                Time to Pump Up Your Walks
            
            
        I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz HilliardFor the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.
Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

            
                Your Daily Exercise Routine Starts Now
            
            
        ​Keep Moving Your BodyCopyright Liz HilliardHere are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

            
                1. Squats – Build Your Lower Body Foundation
            
            
        Copyright Liz Hilliard
Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.
Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.
On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

            
                2. Reach to Plank - Your Full-Body Energizer
            
            
        ​3. Side Plank - Sculpt Your WaistlineCopyright Liz HilliardAfter your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.
Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

            
                3. Side Plank - Sculpt Your Waistline
            
            
        Copyright Liz Hilliard
From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.
If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques. 
If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.
Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

            
                4. Glute Bridge - Strengthen Your Backside
            
            
        ​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz HilliardFrom side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.
Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

            
                5. Bicycle Curls - Define Your Abs
            
            
        Copyright Liz Hilliard
After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.
Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee. 
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed. 
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

            
                Feed Your Body Right With Fiber
            
            
        ​Deadlifts: The Ultimate Functional ExerciseCopyright Liz HilliardFoods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.
High fiber foods include:
Broccoli
Brussels sprouts
Apples
Sweet potatoes
Chickpeas
Black beans
Chia seeds
Oatmeal
Popcorn
Quinoa
Berries
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).

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