Foods That Help Slow Ageing
Discover powerful foods that help slow ageing! Learn about nutrient-rich options packed with antioxidants and antiinflammatory properties to support youthful skin, cellular health, and longevity.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 24th Jul, 2025
Ageing is a natural process, but the foods we eat can significantly influence how gracefully we age. While we can’t stop time, certain nutrient-rich foods can help slow down the effects of ageing, keeping our skin youthful, our minds sharp, and our bodies strong. In this article, we’ll explore the best anti-ageing foods, how they work, and simple ways to include them in your diet.
How Food Affects Ageing?
Ageing is influenced by factors like oxidative stress, inflammation, and cellular damage. Antioxidants, healthy fats, vitamins, and minerals in certain foods help combat these processes by:
- Reducing oxidative stress – Free radicals damage cells, but antioxidants neutralise them.
- Fighting inflammation – Chronic inflammation speeds up ageing; anti-inflammatory foods help reduce it.
- Supporting skin health – Collagen boosting foods keep skin firm and elastic.
- Boosting brain function – Omega3s and antioxidants protect memory and cognitive health.
Top Anti-Ageing Foods to Include in Your Diet
The top anti-ageing foods to include in your diet are:
1. Berries (Blueberries, Strawberries, Raspberries)
- Packed with antioxidants like vitamin C and flavonoids, berries help fight free radicals and reduce inflammation. They also improve brain function and skin elasticity.
- How to eat them: Add to yoghurt, smoothies, or enjoy as a snack.
2. Fatty Fish (Salmon, Mackerel, Sardines)
- Rich in omega-3 fatty acids, fatty fish protect heart health, reduce inflammation, and keep skin hydrated. Omega-3s also support brain function, lowering the risk of age-related cognitive decline.
- How to eat them: Grill, bake, or add to salads 23 times a week.
3. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
- Nuts and seeds provide healthy fats, vitamin E (a powerful antioxidant), and fibre. They help maintain skin moisture, reduce wrinkles, and support heart health.
- How to eat them: Sprinkle on oatmeal, blend into smoothies, or snack on a handful daily.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
- Loaded with vitamins A, C, and K, leafy greens promote collagen production, protect against UV damage, and improve skin texture. They also support bone health and digestion.
- How to eat them: Add to salads, soups, or sauté with garlic and olive oil.
5. Avocados
- High in healthy monounsaturated fats and vitamin E, avocados keep skin supple and reduce dryness. They also support heart health and lower bad cholesterol.
- How to eat them: Spread on toast, blend into smoothies, or add to salads.
6. Dark Chocolate (70% Cocoa or Higher)
- Dark chocolate contains flavonoids that improve blood flow, protect skin from sun damage, and enhance brain function.
- How to eat it: Enjoy a small square (2030g) as an occasional treat.
7. Green Tea
- Rich in polyphenols (especially EGCG), green tea fights inflammation, protects skin from sun damage, and may lower the risk of chronic diseases.
- How to drink it: Have 12 cups daily, preferably without sugar.
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8. Tomatoes
- Tomatoes contain lycopene, an antioxidant that protects skin from sun damage and reduces wrinkles. Cooking tomatoes (like in sauces) increases lycopene absorption.
- How to eat them: Add to salads, soups, or sauces.
9. Turmeric
- Curcumin, the active compound in turmeric, has strong antiinflammatory and antioxidant effects, helping slow cellular ageing.
- How to use it: Add curries, golden milk, or smoothies.
10. Yoghurt (Probiotic-Rich)
- Probiotics in yoghurt support gut health, which is linked to better skin, immunity, and reduced inflammation.
- How to eat it: Have plain yoghurt with fruits or as a smoothie base.
Lifestyle Tips to Enhance Anti-Ageing Benefits
Besides eating these foods, a few healthy habits can further slow ageing:
- Stay hydrated – Drink plenty of water to keep skin plump and flush out toxins.
- Limit sugar and processed foods – Excess sugar accelerates skin ageing (glycation).
- Exercise regularly – Improves circulation, muscle tone, and mental health.
- Get enough sleep – Sleep helps repair cells and reduce dark circles.
- Protect skin from sun damage – Use sunscreen daily to prevent wrinkles.
When to Seek Professional Advice?
While diet plays a crucial role in ageing, some signs (like rapid skin ageing, memory loss, or chronic fatigue) may need medical attention. If you’re concerned about ageing-related health issues, consider consulting a nutritionist or dermatologist for personalised advice.
Need guidance? You can book a consultation with an expert on Apollo24|7 for tailored diet and lifestyle recommendations.
Final Thoughts
Ageing is inevitable, but the right foods can help you look and feel younger for longer. By including antioxidant-rich berries, omega-3-packed fish, nuts, leafy greens, and other nutrient-dense foods in your diet, you can slow down the ageing process naturally. Combine these foods with a healthy lifestyle, and you’ll be on your way to ageing gracefully!
Would you like help planning an anti-ageing meal plan? Talk to a nutritionist today on Apollo24|7 and take the first step toward a healthier, youthful you!
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Consult Top Specialists
Dr. Mohammed Huzef Ul Arifeen
General Practitioner
3 Years • MBBS
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Dr. Rohinipriyanka Reddy
General Practitioner
9 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Liritha C
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD (GENERAL MEDICINE)
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Hrishikesh Shivakumar
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD
Bangalore
Apollo 24|7 Clinic - Karnataka, Bangalore
Dr. Immanuel Raj
General Practitioner
8 Years • MBBS. MBA (HHSM)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
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