As we age, the foods we eat can greatly affect our fitness, appearance, quality of life, and disease risk.
Our bodies rely on various nutrients to support the natural aging process. Some nutrients may help slow signs of aging, such as by promoting healthy skin.
It’s important to note that eating specific foods isn’t going to make you look noticeably younger, and that nutrition is only one aspect of aging well.
Still, adding nutrient-dense foods to your diet can help you look and feel your best as you get older. In general, try to eat:
- healthy sources of protein
- healthy fats
- foods that are rich in antioxidants
Here are 10 nutritious foods that support healthy aging.
1. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest oils on earth. It’s rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body.
A diet rich in olive oil has been linked to a lower risk of chronic diseases, including:
- heart disease
- type 2 diabetes
- metabolic syndrome
- certain types of cancer
In particular, monounsaturated fats (MUFAs) make up about 73% of olive oil. Some studies have shown that a diet rich in MUFAs may help reduce skin aging thanks to the strong anti-inflammatory effects of these healthy fats.
Extra virgin olive oil is also high in antioxidants, such as tocopherols and beta carotene, as well as phenolic compounds that also have anti-inflammatory properties.
In fact, one 2012 study found that people who consumed a diet rich in MUFAs from olive oil had a lower risk of severe skin aging.
