Your Healthy Aging Diet Guide

last Updated:
12 November 2020

Sample Daily Menu Plan

Breakfast

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Vegetable omelet

Morning Snack

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Handful of nuts & seeds

Lunch

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Spinach salad with boiled eggs & avocado

Afternoon Snack

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Apple slices with almond butter

Dinner

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Roast chicken breast with roast vegetables

The Best Healthy Aging Foods

Vitamin C

Vitamin C is essential to the production of collagen which will help delay the signs of aging.

The richest natural sources of Vitamin C are fresh fruits and vegetables such as citrus fruits, guava, bell peppers, or papaya.
Guavas
Kiwi Fruit
Bell Peppers
Strawberries
Oranges
Papaya

Tocopherols (vitamin E)

The intake of natural vitamin E products helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin.

Higher amounts of tocopherol are available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some types of meat.
Sunflower Seeds
Almonds
Hazelnuts
Pine Nuts
Peanuts
Avocado

Carotenoids (vitamin A)

Increased level of blood carotenoids may slow cellular aging.

Carrots, pumpkin, sweet potatoes, mangos and papaya are some examples of beta carotene containing fruits and vegetables.
Sweet Potatoes
Carrots
Spinach
Butternut Squash
Cantaloupe
Apricots

Vitamin D

You need more vitamin D as you get older. It is needed for strong bones, muscles and overall health.

There are few foods that contain vitamin D naturally. The best foods for vitamin D are cod liver oil, salmon, mackerel, tuna, beef liver, cheese and egg yolks.
Salmon
Canned Tuna
Egg Yolk

Essential Fatty Acids (Vitamin F)

Essential fatty acids (EFAs) are long-chain polyunsaturated fatty acids derived from linolenic, linoleic and oleic acids. They cannot be produced in the human body and they have to be consumed through our daily dietary intake.

Higher blood levels of essential 3 fatty acids  are associated with a higher likelihood of healthy aging.
Flax Seeds
Chia Seeds
Walnuts
Tofu
Oysters
Edamame

Polyphenols

Polyphenols have drawn the attention of the anti-aging research community because of their antioxidant properties.

Studies show their role in the prevention of various diseases associated with oxidative stress, such as cancer and cardiovascular and neurodegenerative diseases.
Green Tea
Curcumin
Dark Chocolate

Consult your physician before starting a new diet.