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9 Superfoods to Slow Down the Aging Process

One expert reveals longevity-inducing foods.

Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Jon Williams | Fat Loss Expert
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
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Leah Suzanne
By Leah SuzanneApr 16, 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.

Nutrition & Diet

Do you want to eat yourself young? While there’s no such thing as the fountain of youth, certain foods promote longevity. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new social media post, he reveals 9 superfoods that slow down the aging process. Here they are:

Blueberries

The first superfood that promotes longevity is blueberries. “Rich in antioxidants, particularly anthocyanins. Aim for about 1 cup daily,” he writes.

Spinach

healthy eating, dieting, vegetarian food and people concept - close up of woman hands holding spinach at home

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There’s a reason Popeye enjoyed spinach. “Packed with vitamins and antioxidants like lutein. A serving of 1-2 cups (raw) or 1 cup (cooked) is recommended,” he says.

Salmon

Fresh salmon with spices

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Salmon, a fatty fish, is also good for longevity. “High in omega-3 fatty acids that support heart and brain health. Aim for 2-3 servings a week (about 3-4 ounces per serving),” he writes.

Avocado

Oily big avocados cross section on white wooden table

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Avocado is one of the healthiest foods you can eat. “Contains healthy fats and vitamins E and C. About half an avocado per day is beneficial,” he writes.

Nuts

Natural background made from different kinds of nuts.

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Nuts, “especially walnuts and almonds,” are a great snack for longevity. “Great sources of healthy fats and protein. A handful (about 1 ounce) is a good daily portion,” he writes.

Green Tea

White man drinking green tea from porcelain cup

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There are lots of health benefits of green tea. “Rich in polyphenols and antioxidants. Drinking 2-3 cups a day can be beneficial,” he says.

Sweet Potatoes

close up of sweet potato and carrot on market stand

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The health benefits of sweet potatoes outweigh white potatoes. “High in beta-carotene and fiber. One medium sweet potato per day is a good choice,” says Williams.

Broccoli

Raw fresh broccoli on old wooden table.

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Broccoli, a cruciferous veggie, is also great for anti-aging. “Contains sulforaphane, which may help combat aging. Aim for about 1 cup (cooked) daily,” he says.

Dark chocolate

Closeup of woman eating chocolate

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Dark chocolate is packed with anti-agers. “Rich in flavonoids and antioxidants. About 1 ounce (70% cocoa or higher) a few times a week can be enjoyable,” he says.

Olive Oil

pouring olive oil in a spoon on table.​ 1. Extra Virgin Olive OilShutterstock

Olive oil is the last item on his anti-aging food list. “A source of healthy fats and antioxidants. Use about 2 tablespoons daily in cooking or as a dressing,” he writes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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Nutrition & Diet

9 Superfoods to Slow Down the Aging Process

Jon Williams | Fat Loss Expert
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
Copyright jonwilliamsfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 eat yourself young? While there’s no such thing as the fountain of youth, certain foods promote longevity. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new social media post, he reveals 9 superfoods that slow down the aging process. Here they are:

Blueberries

The first superfood that promotes longevity is blueberries. “Rich in antioxidants, particularly anthocyanins. Aim for about 1 cup daily,” he writes.

Spinach

healthy eating, dieting, vegetarian food and people concept - close up of woman hands holding spinach at home

Shutterstock

There’s a reason Popeye enjoyed spinach. “Packed with vitamins and antioxidants like lutein. A serving of 1-2 cups (raw) or 1 cup (cooked) is recommended,” he says.

Salmon

Fresh salmon with spices

Shutterstock

Salmon, a fatty fish, is also good for longevity. “High in omega-3 fatty acids that support heart and brain health. Aim for 2-3 servings a week (about 3-4 ounces per serving),” he writes.

Avocado

Oily big avocados cross section on white wooden table

Shutterstock

Avocado is one of the healthiest foods you can eat. “Contains healthy fats and vitamins E and C. About half an avocado per day is beneficial,” he writes.

Nuts

Natural background made from different kinds of nuts.

Shutterstock

Nuts, “especially walnuts and almonds,” are a great snack for longevity. “Great sources of healthy fats and protein. A handful (about 1 ounce) is a good daily portion,” he writes.

Green Tea

White man drinking green tea from porcelain cup

Shutterstock

There are lots of health benefits of green tea. “Rich in polyphenols and antioxidants. Drinking 2-3 cups a day can be beneficial,” he says.

Sweet Potatoes

close up of sweet potato and carrot on market stand

Shutterstock

The health benefits of sweet potatoes outweigh white potatoes. “High in beta-carotene and fiber. One medium sweet potato per day is a good choice,” says Williams.

Broccoli

Raw fresh broccoli on old wooden table.

Shutterstock

Broccoli, a cruciferous veggie, is also great for anti-aging. “Contains sulforaphane, which may help combat aging. Aim for about 1 cup (cooked) daily,” he says.

Dark chocolate

Closeup of woman eating chocolate

Shutterstock

Dark chocolate is packed with anti-agers. “Rich in flavonoids and antioxidants. About 1 ounce (70% cocoa or higher) a few times a week can be enjoyable,” he says.

Olive Oil

pouring olive oil in a spoon on table.​ 1. Extra Virgin Olive OilShutterstock

Olive oil is the last item on his anti-aging food list. “A source of healthy fats and antioxidants. Use about 2 tablespoons daily in cooking or as a dressing,” he writes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

12 Best Foods That Help You Look 10 Years Younger

Melanie Abeyta harmony aesthetics
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Leah Suzanne
By Leah SuzanneApr 02, 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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explains Melanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED: 20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED: What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Anti-Aging Foods to Boost Longevity

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Leah Suzanne
By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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)

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farm31. Strawberries: 32 caloriesShutterstock

The 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)

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetablesShutterstock

She 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

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

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

Fatty Fish (Salmon, Mackerel)

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Another 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):

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

What 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

pouring olive oil in a spoon on table.​ 1. Extra Virgin Olive OilShutterstock

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

Green Tea

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

If 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

tomatoes in market The cherry tomato is a type of small round tomato believed to be an intermediate genetic admixture between wild currant-type tomatoes and domesticated garden tomatoesShutterstock

Add 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

Young woman peeling a pomegranate and holding a glass of pomegranate juiceShutterstock

Pomegranate 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

Japanese sweet potato is healthy food heap in brown paper box.Shutterstock

When 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)

fresh orange fruits with leaves as background, top view​OrangesShutterstock

Another 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

Fresh champignon mushrooms on wooden table, closeup. Space for text14. Mushrooms: 22 caloriesShutterstock

Last 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.

Nutrition & Diet

7 Anti-Aging Foods to Add to Your Diet

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Ferozan Mast
By Ferozan MastApr 23, 2024
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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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FACT CHECKED BY Christopher Roback
✓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.

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

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

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

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,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

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

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.”

RELATED: 7 Signs Your Body Needs More Magnesium

Oily Fish

Mackerel,Fish,Grill,foodShutterstock

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

Turmeric powder and fresh turmeric on wooden background.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

Japanese green teaShutterstock

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.”

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Citrus Fruits

fresh orange fruits with leaves as background, top viewShutterstock

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

9 Foods That Fight Aging

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Ferozan Mast
By Ferozan MastJul 01, 2024
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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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FACT CHECKED BY Christopher Roback
✓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.

Diet is crucial to healthy aging. “Healthy eating habits are important at every age, but they can make a big difference as we get older and our nutritional needs change,” says Karen Voci, president of the Harvard Pilgrim Health Care Foundation. “Preparing delicious meals using fresh, local produce is fun and healthy at every stage of life, and can help us feel better and improve our health and wellbeing.” Here are 9 foods that fight aging, make you feel good, and help you look amazing.

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

The humble tomato packs a mighty anti-aging punch, experts say. “Tomatoes have vitamin C, which helps build collagen and improve the appearance of wrinkles by making your skin look firmer,” clinical dietitian Haley Robinson tells Piedmont Healthcare. “They also contain lycopene, which helps protect your skin from UV damage.”

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil is full of healthy fats which are good for you inside and out. “Favorite anti-aging ingredient of the Mediterranean diet which has proved to be so beneficial in improving blood vessel function, and maintaining a healthy heart,” says the American Cancer Fund. “It is rich in monounsaturated fats which help lower cholesterol levels. Recently it has been found that extra virgin olive oil contains an anti-inflammatory compound, which may help people with arthritis.”

Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

Dark Chocolate is the perfect anti-aging treat. “It is not just a treat but a dose of cocoa flavanol, a powerful moisture-retaining and skin-buffing anti-oxidant,” says Genesis Healthcare System. “Rough skin is another sign of aging. Exposure to free radicals in the air and manipulation from daily washing can dry the skin and roughen it. The antioxidant in dark chocolate protects the skin by increasing blood flow and securing moisture. Indulge sparingly as it may contain refined sugar.”

RELATED: Lose Abdominal Fat in 150 Days with the Blue Zones Diet

Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries are good for your skin, cells, and brain. “Berries can fight off free radical cells and help regenerate new skin,” Robinson says. “And the compounds in berries help reduce inflammation and oxidative damage, which are two things that have been associated with age-related memory deficit and motor function.”

Avocado

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Avocados are delicious, versatile, and nutritious. “Another superfood considered to be high in fat, but again, we are talking about the beneficial monounsaturated fat,” says the American Cancer Fund. “Nutritionally, avocados are almost a complete meal in themselves, containing high levels of many vitamins, especially vitamins E and C.”

Eggs

Three poached eggs with egg yolk on a white plate on a marble board and golden forksShutterstock

Eggs are full of protein and healthy fats. “As we age, our skin wrinkles from weakening of collagen and elastin in our skin,” Robinson says. “Amino acids help rebuild and repair damaged skin. A diet high in protein-rich foods such as meat, fish, eggs, and nuts may help prevent wrinkling.”

RELATED: Top 8 Superfood Smoothies You Should Eat Every Day to Lose Weight

Brazil Nuts

brazil nuts in the brown wooden plate on the piece of burlap on the white wooden table. catalog. brazilian nutShutterstock

“Brazil nuts are considered high in fat, but this is unsaturated fat, considered to be the ‘good’ fat,” says the American Cancer Fund. “They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body. Just two or three brazil nuts a day will provide you with adequate levels of selenium.”

Greek Yogurt

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

“This two-in-one anti-aging food reduces skin inflammations such as acne and eczema, and it contains proteins that maintain your collagen. Your gut carries good bacteria called a microbiome. Microbiomes host your immune system and regulate your body's inflammatory response. Greek yogurt promotes healthy skin and brightens and tones its overall appearance.”

RELATED: 20 Superfoods for People Over 50

Oily Fish

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

“Oily fish, such as salmon, mackerel, tuna, and sardines, are top sources of Omega-3 fatty acids,” says the American Cancer Fund. “These are absolutely the ‘in’ nutrients of the moment, said to help lower the risk of blood clots and the build-up of fatty deposits on arteries.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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