You may already be filling up your plate with all of the amazing foods that you just know are wonderful for your health and for combatting signs of aging. You eat salmon for dinner (omega-3 fatty acids), add avocado (with their healthy fats that moisturize skin) to toast and eggs, and you choose olive oil above seed oils for its health benefits.
In other words: you’ve already got this. But, there may come a day when you get tired of almonds and avocados and will search for alternative healthy foods that can support your anti-aging goals. When that day arrives, here are 10 anti-aging foods that are likely not on your radar (yet). We explain some of their benefits, including their most prominent nutrients, as well as some great ideas for how to enjoy them.
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1. Sardines
If you’re looking for a fish similar to salmon that contains omega-3 fatty acids, protein, and vitamin D, look no further: sardines are delicious, healthy, and more versatile than you might imagine. You can always grill them and eat them as they are, but you can also add them to pasta, salads, and on pizzas a toast.
2. Seaweed
Seaweed is a marine veggie that’s full of nutrients such as iodine (which is important for thyroid function and hormone production), vitamins A, C, E, K, and B12, fiber, and antioxidants. If you love sushi, you’re in luck: they’re often incorporated into rolls. You can also add seaweed to salads, soups, and stir-fries, or sprinkle it onto foods as a condiment that seasons meals.
3. Walnuts
The polyunsaturated fats, polyphenols, and antioxidants in walnuts contribute to brain health, while walnuts’ omega-3 fatty acids help maintain skin elasticity and hydration. Walnuts are also great for gut health and weight management.
4. Sweet Potatoes
Sweet potatoes are packed with beta-carotene for healthy vision, skin, and immune system. They’re also a great source of fiber, antioxidants, and potassium. Use them the same way you would white or yellow potatoes - as a side dish or even a soup.
5. Sauerkraut
Sauerkraut is a fermented cabbage dish you may shun at restaurants — until you learn more about its incredible nutrient content. It contains vitamin C, K1, B vitamins, and iron, and has probiotics that assist with gut microbiome balance. Consider it as a side dish the next time you make a meal.
6. Bitter Melon
Unlike sweet melon, bitter melon is a tropical fruit-vegetable widely used in many cuisines that resembles a gourd. It can support lower blood sugar, and is high in antioxidants. Its other rich nutrients include vitamins C and A, potassium, iron, manganese, and zinc. If you’re new to bitter melon, the good news is you can do so much with it: add it to stir-fries, stuff it with ground meat and rice, juice it, or include it in soups and curries.
7. Shiitake Mushrooms
Shiitake mushrooms have antioxidants like selenium and zinc and compounds that may reduce blood pressure and keep your heart healthy. This mushroom is delicious in stir-fries, soups, omelets, pasta, risotto, sushi, or grilled or roasted as a side dish.
8. Red Mung Beans
Red mung beans, or Adzuki beans, are high in plant-based protein, fiber, and rich in antioxidants. They also contain folate, iron, magnesium, and zinc. Eat them the way you would any other bean — in soups, stews, salads, veggie burgers, and as a side dish.
9. Goji Berries
Antioxidant-rich goji berries contain vitamins A, C, and E, and iron, plus they’re considered a tonic herb in Chinese medicine. You can eat them as a snack or add them to yogurt, oatmeal, cereal, and salads.
10. Mussels
Love shellfish? Eating more mussels will give you an abundance of omega-3 fatty acids, vitamin B12, iron, zinc, selenium, and manganese. Experiment with mussels in sauce, pasta, coconut broth, paella, and ceviche.
