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14 Best Foods for Supporting Healthy Aging

By Ethan Boldt

January 9, 2025

Have you heard about the concept of healthy aging (or healthy longevity)? It’s not just about living until an older age but living a long life that is full of good health, energy and strength until the end.

Chief among ways to help achieve healthy aging is proper nutrition, in particular eating the right kinds of foods that are loaded with the vitamins, minerals, antioxidants, polyphenols and other compounds that help you optimally function. It’s also about avoiding the wrong kinds of foods, like ultra-processed and high-sugar foods, that can lead to unhealthy levels of inflammation, less energy and weight gain.

Foods that support healthy aging do the opposite — provide you healthy levels of inflammation, boost energy and strength, support an already healthy weight and more. These foods can also help you on the outside (such as skin and hair health) but also inside, including your heart, brain and joint health.

In fact, four key factors in longevity — healthy blood sugar levels (already in the normal range), a healthy response to inflammation, healthy liver function and healthy hormone levels — can be helped by our dietary choices. Without further adieu, here are the best foods for healthy aging.

As always, you should consult your healthcare professional prior to beginning any new dietary regimen.

1. Leafy greens

The consumption of leafy greens offers a multitude of health benefits, making them indispensable components of a balanced diet.

Firstly, these vegetables are packed with vitamins, particularly vitamin A, vitamin C and vitamin K, which play vital roles in maintaining overall health and supporting various bodily functions. Additionally, leafy greens are rich in essential minerals like iron, calcium and magnesium, supporting healthy bones and aiding in a healthy immune system.

Moreover, the high antioxidant content found in leafy greens makes them nutritional powerhouses. Furthermore, their low calorie and high fiber content make them ideal for promoting healthy weight management and supporting proper digestion, keeping you feeling full and satisfied while supporting your digestive system.

While more studies need to be conducted, one 2018 study from the journal Neurology demonstrated how one to two servings of leafy green vegetables per day helped support healthy cognitive functioning. The key nutrients were phylloquinone, lutein, nitrate, folate, α-tocopherol and kaempferol. In fact, the authors said that eating this way was the equivalent of being biologically younger compared with those who rarely ate or didn't eat green leafy vegetables.

These green vegetables can be broadly categorized into two main groups:

• Leafy greens: This category includes lettuces (romaine, iceberg, arugula), spinach and Swiss chard. While lighter in color, they still provide a good amount of nutrients.

• Dark leafy greens: These superstars of the green vegetable world are typically darker green or even purple/red in color. Examples include kale, collard greens, mustard greens and turnip greens.

2. Cruciferous vegetables

Cruciferous vegetables are low in calories but packed with nutrients, including vitamin A, C and K, as well as dietary fiber.

A 2014 study published in the Journal of the Academy of Nutrition and Dietetics showed that a higher intake of cruciferous vegetables was associated with promoting a greater percentage of a healthy inflammation response among 1,005 women.

Cruciferous vegetables also support already-healthy, normal blood sugar levels, in part because of the fiber content that slows the absorption of sugar in the bloodstream. They also support heart health, such as an American Journal of Clinical Nutrition study with 135,000 adults that found that a higher intake of vegetables, especially cruciferous vegetables, was associated with improved heart health.

Again, more studies need to be conducted, but those are positive outcomes.

These types of veggies also help promote estrogen balance. Researchers have found that there may be an association between cruciferous vegetables and estrogen levels. This is thanks to the presence of indole-3-carbinol, a compound that is found in cruciferous vegetables that helps regulate normal estrogen activity and metabolism.

3. Tomatoes

Tomatoes are a high-antioxidant food and one of the best sources of the phytonutrient called lycopene, which is a carotenoid that helps promote skin health, even during prudent UV exposure, plus it supports bone, heart and eye health.

Tomatoes also feature a trio of antioxidants — zeta-carotene, phytoene and phytofluene — that support healthy inflammation levels.

Try pairing tomatoes with healthy fats, such as olive oil or avocado oil, in order to boost your body’s absorption of lycopene.

4. Collagen peptides

The most abundant protein in the body, it’s particularly found in large amounts in your skin and joints. But as you age, your collagen production begins to naturally slow down, which can promote normal signs of aging. This can lead to the appearance of wrinkles, crow’s feet and joint issues.

While this aging process is considered a normal part of aging, consuming foods rich in collagen and certain collagen supplements can support collagen synthesis as well as healthy skin and joints. Human studies indicate that consuming hydrolyzed collagen peptides — meaning the protein is broken into smaller molecules that your body absorbs much more efficiently — can help improve skin elasticity, firmness and moisture while combatting the appearance of wrinkles.

In fact, using a collagen supplement each day is a convenient and effective way to help give the body the building blocks, in the form of amino acids, that it needs to make its own collagen, which supports healthy tissues and has benefits such as promoting gut lining integrity, skin elasticity and joint health.

Ancient Nutrition’s Multi Collagen Protein powder features 10 types of collagen from four real food sources, plus it contains no fillers, sugar, artificial flavors or artificial preservatives, ensuring you get the highest quality collagen available.

Meanwhile, Multi Collagen Advanced is a premiere collagen line with supplements that also help one lose weight and fat, gain muscle and strength, and even rapidly hydrate and promote healthy detoxification. (See product pages for details.)

5. Blueberries

Blueberries are one of the most nutritious, antioxidant-rich types of fruit in the world. Those antioxidants include phenols, flavonoids and anthocyanins.

A 2019 study published in Advanced Nutrition noted that blueberries contain three major properties that contribute to healthy aging: high in antioxidants to fight free radicals, acts as a vasoprotector (promoting healthy blood vessels) and supports healthy inflammation levels.

Blueberries also support brain health. A European Journal of Nutrition study demonstrated how blueberries assisted with healthy cognitive performance.

With 3.6 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion.

Note that wild blueberries are especially high in antioxidants.

6. Pomegranate

Brimming with beneficial antioxidants and polyphenols, some studies indicate that the pomegranate fruit can help promote healthy inflammation levels, promote healthy brain function and even help promote healthy blood pressure.

Pomegranates provide high amounts of flavonols, which are a type of antioxidant that act as healthy inflammation-promoting agents in the body.

The juice of pomegranates contains a tannin called punicalagin as well as polyphenols, anthocyanins, ellagic acid derivatives and hydrolyzable tannins. These are all very powerful antioxidants that support the use of pomegranate juice for skin and overall health.

While more studies need to be conducted, one study showed that the antioxidant activity from pomegranate juice was three times higher than red wine and green tea.

Another study looked at the effects of pomegranate juice and how it supports healthy blood pressure as well as overall heart and arterial health, promoting cardiovascular health.

A single pomegranate can hold over 600 seeds. Pomegranate seeds are typically either eaten raw or processed into pomegranate juice. They are also used to make pomegranate seed oil.

7. Grapes

Grapes, especially the skins and seeds, are the most concentrated source of resveratrol. What is resveratrol? This powerful antioxidant helps neutralize free radicals produced during everyday bodily functions, such as eating and exercise.

Resveratrol is called a stilbene phytonutrient and has been shown to promote the healthy expression of three genes all related to longevity.

Because of its ability to support healthy inflammation levels, resveratrol assists with heart health, healthy blood sugar levels already in the normal range and healthy cholesterol levels.

Grapes also contain plenty of vitamin C, beta-carotene and manganese. The flavonoids and proanthocyanidins within grapes help support healthy inflammation levels and brain health.

Choose red over green grapes, as some research suggests that green grapes are lower in flavonoids than red, which have skins that are richer in resveratrol.

8. Bone broth

Bone broth is a nutrient-filled stock made from slowly simmered animal bones and connective tissues, and it’s considered an important food for healthy aging support.

Ancient Nutrition’s Bone Broth Protein, a powder sourced from real bone broth, is a convenient and concentrated way to reap the many benefits of traditional bone broth on a regular basis, only without the big time commitment involved in making homemade broth.

It’s packed with 18 easy-to-absorb, essential amino acids and nonessential amino acids (the building blocks of proteins), collagen/gelatin (which help form connective tissue) and nutrients that support healthy digestive function, a healthy immune system and cognitive health.

It also contains chondroitin sulfate and glucosamine, the compounds sold as expensive supplements to help promote a healthy response to inflammation and to support healthy joints.

9. Avocado

Along with being easy to enjoy in guacamole and other dishes, avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats like oleic acid, potassium and vitamin K.

A 2022 small study published in the Journal of Cosmetic Dermatology suggested that consuming one avocado per day for eight weeks helped boost skin elasticity and firmness.

The fat in avocado is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids. Monounsaturated fats helps promote healthy skin, supports healthy cholesterol levels and already healthy, normal blood sugar levels, boosts heart health and even promotes satiety and may help with healthy weight management.

10. Olive oil

A staple of the Mediterranean diet, olive oil is considered one of the healthiest fats. It's high in healthy monounsaturated fatty acids and biologically active phenolic compounds, both of which are linked to supporting heart health, healthy cholesterol and triglyceride levels, plus already-healthy, normal blood sugar levels.

A 2019 study published in the journal Foods with over 3,000 participants reported that the exclusive consumption of olive oil, as opposed to either combined or no olive oil consumption, led to “successful aging” among people over the age of 70.

Be sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined. Look for a seal from the International Olive Oil Council to ensure it’s the real thing.

Extra virgin olive oil isn’t recommended for cooking at high temperatures because of its low smoke point (around 200 degrees Fahrenheit), so instead use it for salad dressings or drizzling over breads or cooked foods.

11. Wild-caught salmon

Salmon is brimming with polyunsaturated fats, in particular heart-healthy omega-3 fatty acids that also promote healthy inflammation levels. The preferred sources of omega-3s are DHA and EPA.

Salmon is also very high in vitamin B12, selenium, niacin, vitamin B6 and copper. Choose wild caught over farm-raised.

Some studies show that consuming fatty fish like salmon can help promote cognitive health, promote healthy skin and support heart health.

12. Brazil nuts

Brazil nuts are the No. 1 food source of the antioxidant selenium, helps neutralize free radicals in the body, supports healthy inflammation levels and supports a positive outlook.

Just two or three Brazil nuts a day will provide you with adequate levels of selenium. It’s best to eat Brazil nuts raw or blanched, although they can be roasted and salted like most nuts. Brazil nuts can also be sweetened and crushed for dessert toppings or even made into puddings, dips and cheeses.

13. Flax seeds

Flax seeds are one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). They’re also the No. 1 source of lignans (a potent antioxidant) in the human diet.

They’re also a great source of dietary fiber; minerals like manganese, thiamine and magnesium; and plant-based protein.

Flax seeds, including the ALA they contain, supports heart health, healthy blood pressure levels and already-healthy, normal blood sugar levels.

The lignans found in the flaxseed are considered natural phytoestrogens. They’ve also been shown to have positive effects in menopausal women experiencing normal menopause as well as promoting overall health.

Flax contains high levels of mucilage gum content, which is a gel-forming fiber that is water-soluble and moves through the gastrointestinal tract undigested. It helps with regularity as a result.

14. Dark chocolate

A list of foods wouldn’t be complete without a mention of a dessert-like food. Dark chocolate is rich in the antioxidants flavonoids and polyphenols, which help support heart and brain health. Cocoa has actually been shown to contain more polyphenols and flavonoids than wine and tea.

Flavanols are the main type of flavonoid found in chocolate, and they have a very positive effect on heart health by supporting healthy blood pressure levels and promoting healthy blood flow to the heart.

Flavanols also help promote healthy skin when exposed to prudent UV exposure from the sun and can help support healthy skin aging. Some research indicates that regular consumption of chocolate may also promote skin smoothness, optimal hydration and support healthy blood flow to the skin.

Although chocolate can be a great addition to a healthy diet, it’s important to keep in mind that each serving packs in a high amount of calories.

Selecting products with at least 70 percent cocoa can also help ensure that you get the best dark chocolate possible.