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8 Anti-Aging Foods to Add to Your Grocery List

Miranda Galati, MHSc, RD
|
January 20, 2025

Aging gracefully isn’t just about what you put on your skin. It’s about what you put on your plate, too! Certain foods are packed with nutrients that can help reduce inflammation, support brain and heart health, and keep your skin glowing. The best part? These anti-aging foods are as delicious as they are nutritious. Here are the top dietitian-approved foods to add to your grocery list to support healthy aging at every stage.

1. Walnuts

“Walnuts are a great food to support healthy aging because the omega-3 fats promote brain health and reduce inflammation,” says Alissa Palladino MS, RDN, LD, CPT, registered dietitian nutritionist and certified personal trainer. “[They] also also contain fiber, which supports a healthy gut and weight management, and protein for immunity and to offset age-related muscle decline.”

Walnuts can be an acquired taste, but you don’t need to snack on them plain. Palladino suggests adding walnuts to oatmeal, salads, or baked goods. 

2. Oats

Oats are a good source of fiber, which can help reduce inflammation and support a healthy gut as you age. The beta-glucan fiber they contain is especially helpful for lowering cholesterol and supporting heart health, which can improve your quality of life in later years.

The tasty possibilities for oats are endless. Cook them in milk for a creamy base, then add your favorite fruit and nuts on top for flavor and crunch. Top with a drizzle of honey or sprinkle of brown sugar for more sweetness and satisfaction.

Bonus points: add a scoop of chia seeds to your oats for extra fiber.

3. Kale

“Kale is one of the best foods for healthy aging,” says Lisa Andrews, MEd, RD, LD, founder of Sound Bites Nutrition. “It’s low in calories to keep your waistline in check, and contains lutein to support healthy eyes.” 

Consuming kale and other dark, leafy greens could also slow cognitive decline, Andrews adds. 

If chomping on kale isn’t appealing to you, it can be hidden surprisingly well in soups, pasta, and even smoothies. Add a handful of kale to your favorite fruit smoothie to get the benefits while masking its taste. Just be sure to remove the hard, woody stems first.

 

4. Salmon

We hear a lot these days about the benefits of fatty fish like salmon. Need another reason to eat more of the pink swimmers? Salmon is loaded with anti-aging advantages.

“Salmon is rich in omega-3 fatty acids, which can help reduce inflammation, maintain hydration, and promote elasticity,” says Amy Davis, RDN, of The Balanced Dietitian. “It also contains the antioxidant astaxanthin, which can help protect against free radicals.”

You’ll get the benefits of salmon from fresh, frozen, or canned varieties. For an easy lunch option, mix a can of wild pink salmon with mayonnaise, capers, red onion, lemon juice, and fresh herbs. Serve with your favorite whole grain crackers or seedy bread for extra fiber.

 

5. Sweet potatoes

“Sweet potatoes are powerful anti-aging foods rich in vitamins A and C, which may strengthen immune function and support skin health,” says Stacey Woodson, MS, RDN, LDN of The Earth-Centered Dietitian. “Their fiber content promotes weight management, stabilizes blood sugar, and benefits heart health and their phytoestrogens may help balance hormones.”

Sweet potatoes are extra delicious when roasted and loaded with tasty toppings. Make one of these stuffed sweet potato recipes for a filling anti-aging dinner.

 

Read this: 8 Delicious Sweet Potato Recipes We Can’t Stop Eating

 

6. Blueberries

One of nature’s most delicious berries happens to support healthy aging, too.

“Blueberries are rich in antioxidants, especially anthocyanins, which help defend against oxidative stress and reduce inflammation, both of which tend to increase as we age,” says Jennifer Nicole Bianchini, MS, RDN, IFNCP, RYT, founder and Functional Nutrition Specialist at Body to Soul Health. “They support brain health, collagen production, and blood vessel health, all of which are vital during the aging process.”

If you love blueberries but your budget’s holding you back from eating more, buy frozen. Frozen blueberries offer similar nutritional benefits to fresh, sometimes with a lower price tag. Use them in baked oats, muffins, or yogurt bowls for a sweet and satisfying snack.

 

7. Green tea

“Green tea is my go-to anti-aging drink,” says Carla Hernandez, RD, a dietitian in Los Angeles who specializes in women’s health. “Packed with antioxidants, it helps protect your skin, boost immunity, and fight daily toxins.”

Green tea might also help support skin’s appearance as you get older, Hernandez adds. Drink just one to two glasses per day to see potential benefits. Or sip on matcha lattes for a creamy, nutrient-packed alternative to plain green tea.

 

Read this: 5 Best Matcha Powders

8. Yogurt

Dairy might not be the first food group that comes to mind for healthy aging, but it’s packed with beneficial nutrients to support your immune system, bones, and brain as you age.

Yogurt contains calcium, which helps maintain strong bones and protect against osteoporosis. It’s also a source of vitamin A, zinc, and several B vitamins, which can support healthy skin and energy metabolism. Its high protein content helps maintain muscle mass, which naturally declines with age if left unchecked.

Enjoy yogurt with fruit, cereal, or honey whatever you need to make it taste delicious. It also works well as a swap for mayonnaise or sour cream in savory recipes. Choose unsweetened Greek yogurt for the most protein and least sugar.

Read next: Can Feeling Hungry Slow Down Aging?

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