Reviewed by Dietitian Kelly Plowe, M.S., RD
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Aging looks different for everyone. While some changes, like fine lines or gray hair, are easy to spot, others, such as shifts in cholesterol, blood pressure or blood sugar, occur more quietly over time. Aging is inevitable, but how you age is influenced by everyday choices, including what you put on your plate. “While there’s no magic bullet for healthy aging, a balanced diet plays a huge role in supporting your body as it changes over time,” says Lauren Manaker, M.S., RD, LD, CLEC, CPT.
January is an ideal time to refresh your grocery routine. Stocking up on nutrient-rich foods provides antioxidants, healthy fats and essential vitamins that can help protect against inflammation, support vision and maintain healthy bones, explains Manaker. We asked dietitians which foods to stock up on this January to support healthy aging.
Dark Chocolate
Dark chocolate can absolutely fit into a diet that supports healthy aging. In fact, enjoying it in moderation may offer benefits beyond satisfying a sweet tooth. Dark chocolate contains theobromine, a naturally occurring compound with antioxidant and anti-inflammatory properties. One recent study found that higher levels of circulating theobromine were associated with markers of slower aging.
Choose dark chocolate that’s at least 70% cocoa and lower in saturated fat. For a simple, nutrient-rich dessert, pair a square of dark chocolate with fresh fruit, such as pomegranate arils.
Pomegranates
“Pomegranates are rich in polyphenols, powerful antioxidants that may help reduce inflammation and protect against age-related conditions like heart disease and cognitive decline,” comments Manaker.
Research suggests that pomegranates may help protect against atherosclerosis and reduce systolic blood pressure in individuals with high blood pressure—two factors that become increasingly important with age. Since aging is associated with higher rates of arterial stiffness and hypertension, incorporating antioxidant-rich foods like pomegranates can help support long-term cardiovascular health.,
“Sprinkle pomegranate seeds over yogurt or oatmeal for a burst of flavor and antioxidants,” says Manaker. Consider using pomegranate juice as a base for marinades or salad dressings.
Brussels Sprouts
Brussels sprouts are a nutrient powerhouse for supporting healthy aging, especially bone health, notes Manaker. They’re an excellent source of vitamin K, a nutrient that plays a role in bone formation and mineralization.
While calcium and vitamin D often get most of the attention, vitamin K is also essential for maintaining bone strength and reducing age-related bone loss. Stronger bones enable you to remain active and independent for longer.
One study found that diets with a medium intake of vitamin K-rich foods are associated with a reduced risk of bone loss and osteoporosis. A medium intake of vitamin K foods was defined as consuming between 65.95 micrograms per day (mcg/d) and 129.4 mcg/d, roughly the equivalent of two to four Brussels sprouts per day.,
Shred raw Brussels sprouts and use them to make a salad or saute them for a fun side dish. Manaker also suggests roasting Brussels sprouts with olive oil, garlic and a sprinkle of Parmesan cheese.
Sweet Potatoes
Your skin is often one of the first places where aging becomes visible, making skin health an important part of overall healthy aging.
“Sweet potatoes are a great source of beta-carotene, which converts to vitamin A, a powerful antioxidant that reduces free radicals and oxidative stress, which can accelerate visible aging,” explains Alyssa Pacheco, RD. “Vitamin A is also essential for maintaining a smoother skin texture and a strong skin barrier,” she adds.
Enjoy sweet potatoes any way that you would typically eat a white potato, says Pacheco. Try sweet potatoes mashed, loaded, as toast or roasted in soups, salads or grain bowls.
Butternut Squash
Butternut squash delivers a powerful mix of nutrients that support healthy aging from head to toe.
“Vitamin A is essential for maintaining healthy vision and immune function, both of which can decline with age,” explains Manaker.
Besides its beneficial effects on vision, butternut squash’s nutrient content supports healthy skin aging. Carotenoids, vitamin C and vitamin E in butternut squash are antioxidants that help protect your skin from visible signs of aging, says Pacheco. These nutrients help reduce redness and pigment spots—visible signs of aging.
“Blend it [butternut squash] into soups with milk for a creamy, nutrient-rich meal or mash it as a healthier alternative to potatoes,” suggests Manaker. She also recommends roasting butternut squash cubes with cinnamon and honey for a sweet side dish.
Oranges
Oranges are a classic winter fruit that play an important role in healthy aging, thanks to their high vitamin C content. Vitamin C is crucial for collagen synthesis, which supports your skin’s elasticity and firmness, and vitamin C’s antioxidant properties help lower inflammation, which contributes to the development of chronic diseases, explains Pacheco.
While short-term inflammation is part of the body’s natural defense system, chronic inflammation is linked to conditions like heart disease and type 2 diabetes. Vitamin C reduces the production of pro-inflammatory molecules in the body and helps quench harmful free radicals. Other bioactive compounds in oranges help reduce oxidative stress and support overall health as you age.
Pacheco recommends adding oranges to a smoothie, yogurt bowl or winter salad, or enjoying them on their own as a snack with a handful of nuts or a cheese stick.
Our Expert Take
Healthy aging isn’t about one thing or food. Rather, it’s about consistent eating patterns. Foods rich in antioxidants, fiber, vitamins and minerals help protect cells from damage, support heart and bone health and reduce inflammation as we age. Stocking your kitchen with nutrient-dense staples makes it easier to build meals that nourish your body and support long-term health.
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