Top 5 Anti-aging Foods to Eat Often

Every time you take a bite of food, consider that you are programming your biology for health or disease. When you eat healthy food, you are, in fact, eating medicine.”

-       Mark Hyman, The Pegan Diet

Plant foods contain thousands of natural compounds, called phytonutrients or phytochemicals. They are responsible for the vibrant colors found in plant foods. If anyone has ever told you to "eat the rainbow," they were basically saying "eat a wide variety of phytonutrients."

Phytonutrients are a key part of long-lasting vitality. They protect our cells and DNA from the damage that contributes to premature aging. Phytonutrient-rich foods are also conveniently packed with essential vitamins and minerals for optimal health! Eating these often is a great way to optimize your biology for healthier aging.

Below are my top 5, but I have a complete checklist of phytonutrient-rich foods in my FREE Resource – The Ultimate Guide to Living Healthier Longer. And none of them are exotic or outrageously expensive superfoods. Just easy-to-find, real food!

1.    Dark-skinned Berries

Think blueberry, cranberry, boysenberry, blackberry, elderberry, and black currant. Berries overall are known to have the highest concentration of antioxidants amongst fruits and vegetables, but dark berries have as much as 50% more antioxidants than their lighter colored counterparts. Color matters! Different plant pigments contain different antioxidants, which have varying effects on the body. 

The antioxidants in these berries, carotenoids and quercetin to name a few, have been linked to increased longevity, cardiovascular health, cancer prevention, and a lower risk of dementia.

 Berries are also high in fiber, packed with nutrients, and generally low in calories. Oh, AND delicious! Enjoy berries with yogurt, on salads, in jams (without added sugar), or as a snack with nuts.  

2.     Broccoli Sprouts

Broccoli sprouts are a potent source of a compound called sulforaphane. Sulforaphane is awesome. It is even being referred to as a nutraceutical in the science world because of its powerful protection against (and even reversal of) chronic diseases like cancer and cardiovascular disease.

Why broccoli sprouts over mature broccoli? Broccoli sprouts contain up to 100 times more of the precursor to sulforaphane so you get much more bang for your bite!

How to eat: Keep raw. Eat them weekly if you can. They’re great in salads and on sandwiches. You can find them at most grocery stores and farmers’ markets. You can even sprout them on your own at home!

The science of sulforaphane: Sulforaphane is the most powerful dietary activator of the NRF2 pathway in the body. This is known as a longevity pathway that plays an important role in gene regulation. The Nrf2 pathway affects the expression of over 200 different genes, including antioxidant and anti-inflammatory genes, as well as genes that enhance excretion of cancer-causing carcinogens.

3.     Pomegranate Seeds & Juice

The deep color of pomegranate alone is enough to tell us that this ancient fruit is incredibly rich in phytonutrients. A particular phytonutrient called anthocyanins (also found in dark-skinned berries) is especially abundant in pomegranates and pomegranate juice. Anthocyanins have been linked to many aspects of human disease and prevention. They are anti-inflammatory, cardioprotective, and shield from free radical damage.

How to eat: Getting to the seeds of a whole pomegranate takes work and time. Not up for the task? Some grocery stores, such as Trader Joe’s, carry just the seeds. I personally add a few tablespoons of organic pomegranate juice (not from concentrate) to sparkling water with lemon for healthy drink—especially good pre- or post-workout!

 4.     Wild, Fatty Fish

Wild, fatty fish are touted for their omega-3 fatty acid content.  But what are omega-3s and what do they do? Omega-3s are a family of essential fatty acids (fatty acids are the building blocks of fat). Fatty fish contains two types – DHA and EPA. DHA is a structural component of our brain, retinas, and other body parts. EPA plays a role in regulating triglyceride levels, preventing blood clots, and can be converted to DHA. Basically, DHA and EPA are very important!

A 16-year study by Harvard School of Public Health found that high levels of omega-3s in the blood were associated with a 27% decrease in overall mortality and a 35% decrease in the risk of mortality from heart disease.

Omega-3s are so-called “good fats” and promote healthy aging throughout life. Our body cannot produce omega-3s so we must get them from food. Here is a list of wild, fatty fish for reference:

Here is a list of wild, fatty fish for reference:   

·      Salmon

·      Halibut

·      Tuna

·      Mackerel

·      Sardines

·      Anchovies

·      Herring

·      Trout

How to eat:  Cooked, canned, or raw (sushi grade). 2-3 times per week is best. Consuming these every day or in large quantities could lead to mercury toxicity.

Don’t eat fish that much? A high-quality fish oil or other omega-3 supplement may be the right option for you. If you would like quality supplement recommendations with 20% off top brands, you can reach out to me here.

5.     Extra Virgin Olive Oil

A pillar of the Mediterranean diet, olive oil has long been touted as a healthy food. Science is now telling us why on a cellular level.

A phytochemical in olive oil, called hydroxytyrosol, is getting attention from longevity researchers as an “anti-aging” compound. But that’s not all. The type of fatty acids in olive oil are now known to activate longevity genes.

How to eat: Enjoy extra-virgin olive oil on salads and with food cooked at temperatures lower than 350 degrees. Dr. David Sinclair, epigeneticist and leading researcher on aging, actually drinks olive oil in the morning!

If you would like more dedicated support, you can work with me one-on-one.

Sources:

Houghton, C. (2019). Sulforaphane: Its “Coming of Age” as a Clinically Relevant Nutraceutical in the Prevention and Treatment of Chronic Disease. Oxidative Medicine and Cellular Longevity, vol. 2019, 27. https://doi.org/10.1155/2019/2716870

Mozaffarian D. et al. (2013). Plasma phospholipid long-chain ω-3 fatty acids and total and cause-specific mortality in older adults: a cohort study. Ann Intern Med, 158(7), 515-525. doi: 10.7326/0003-4819-158-7-201304020-00003

Menendez et. al. (2013). Xenohormetic and anti-aging activity of secoiridoid polyphenols present in extra virgin olive oil. Cell Cycle, (12)4, 555-578. doi: 10.4161/cc.23756

Najt, C. et. al. Lipid Droplet-Derived Monounsaturated Fatty Acids Traffic via PLIN5 to Allosterically Activate SIRT1. Molecular Cell, 77 (4) DOI: https://doi.org/10.1016/j.molcel.2019.12.003

Skrovankova, Sona et al. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Sciences, (16)10, 24673–24706. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/

Wu, S., & Tian, L. (2017). Diverse Phytochemicals and Bioactivities in the Ancient Fruit and Modern Functional Food Pomegranate (Punica granatum). Molecules (Basel, Switzerland), 22(10), 1606. https://doi.org/10.3390/molecules22101606