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Anti-aging Foods, Fruits, and Vegetables

Like metastasis, the medicines cause side effects, while the nature supplements deficiencies, strengthen the immune system and cures disease


What is Ageing?

This is a phenomenon which progresses as a man grows old in terms of age. There is a loss in facial attractiveness as the skin loses its quality due to wrinkles and sagging skin. Aging cannot be prevented.

The diet can check the decay of skin cells as the body gets healed and repaired by nutrition. For this purpose, sufficient energy and raw materials are needed, because like all living things the cells also need food and nutrients.

Aging occurs when the cells die, but they can replace and regenerate themselves. Anti-aging could be understood by knowing that a cell replaces itself in three ways.

1. If a cell does not get the right nutritional food, then it replaces itself with a weaker cell. It is called a degeneration process caused by several foods.

2. In a chronic condition, the body doesn't improve when a cell replaces itself with the cell of the same strength.

3. If a cell gets sufficient energy and raw materials, then it may replace itself with a stronger cell. It is called the regeneration process and anti-aging occurs.

The muscle testing by Kinesiology can tell which foods to avoid for degeneration, and which foods to eat for regeneration or anti-aging. The best way to fight wrinkles and keep looking youthful depends on how well the skin regenerates itself.

Apricots Increase Cellular Regeneration

More About Ageing

Aging is inevitable, as it is a natural and a gradual process. The aging could be checked by following a healthy lifestyle and eating a nutritious diet. Besides, age-related diseases like osteoporosis, diabetes, heart disease, wrinkles, etc., could also be avoided by staying active.

The refined carbohydrates and unhealthy fats are the foods low in nutrients and fail to fulfill the needs of body and increase the risk of disease caused by sodium, sugars and solid fats. The unprocessed natural foods have greater nutritional value

Drugs and processed fake foods cause aging. The people want ideal weight overnight, but the magic pills and diet supplements worsen the situation. The harmful foods are fatal and may lead to problems like loss of energy, depression, and aging.

So the balanced diet ensures a healthy and long life.

How to Control the Ageing

Some fruits and vegetables with anti-aging benefits help in weight loss as they are low in calories and high in nutrients. Proper body weight adds years of healthy vitality to life.

The plant-based foods give vigor and vitality, improve skin elasticity and delay the aging and wrinkles. They fight the damages caused by aging and provide fuel for all the body organs. They provide life-giving nutrients, extra vitamins, antioxidants and other substances for anti-aging.

The healthy food should be chosen for the nutritional type of a person. Eating the right types of foods in proper ratios depends on personal biochemistry. Because all types of healthy foods may not be ideal for everyone.

The skin aging can be reduced by a nutritious diet and the skin could be kept free of wrinkles and patinas.

Certain foods shield the skin from the sun, control the wrinkles, boost the defense against skin cancer caused by UV light, and make the skin look younger.

Here is a list of few foods that slow down or even retard the process of aging.

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Anti Ageing Beetroot for Health and Beauty

Beetroot is also known as the table beet, garden beet, red or golden beet, or simply beet and includes any of the varieties of beet grown as an edible taproot.

Antioxidant and Antiinflammatory

The red pigments in beetroot are highly antioxidant and anti-inflammatory. It also detoxifies the body and could be taken in the form of vegetable, juice or salad.


It is the best anti-aging mineral and vitamin diet and contains folic acid, fiber, calcium, iron, manganese, magnesium, potassium, phosphorus, carotenoids, vitamins A, B’s and C.

Energy Booster

It has few proteins and fats, but it is very rich in sodium, sulfur, chlorine, iodine and sufficient carbohydrates that give energy to the body.

Immunity and Constipation

The regular intake of the juice of beetroot strengthens the immunity, alleviates constipation and helps in jaundice, hepatitis, piles, and nausea. It provides the best medium to assimilate the a-carbonic calcium in the body.

Anemia and Facial Glow

The rich amount of iron in beetroot activates and restructures the red blood cells. It helps in anemia by increasing the formation of blood. The stimulation of the formation of hemoglobin is beneficial for skin and increases the facial glow and redness.

Skin Care

The boiled and filtered infusion of white beetroot is the best skin cleanser and helps in all types of skin disorders.

Healthy Hair

Apply the mixture of the infusion with a little vinegar to get relief in dandruff. Another method is to rub a few pieces of ginger soaked in infusion and wash the hair in the morning.

Healthy Heart

The daily intake of two cups of beetroot juice helps to control the high blood pressure.


The excessive intake of beetroot could be harmful.


They are the rich source of nutrition and occupy the topmost position among the fresh fruits and vegetables.

The antioxidants and chemicals present in berries repair and prevent the effects of aging. They should be taken without any sauces, sugars or additives. They are high in fiber and help in weight loss.

The blueberries, blackberries, strawberries, cranberries and black grapes contain anthocyanin which is present in their color pigments. This antioxidant tones the muscles; checks the growth of some cancers; improves brain function or memory; lowers the disease risk and increases the power of Vitamin C.

Oxygen forms free radicals in the body. These molecules damage the cells and cause chronic inflammation, age-related memory loss, and aging. Chronic diseases like cancer, heart disease, diabetes, Alzheimer's, arthritis, osteoporosis, etc., are also caused by these radicals. The phytochemicals or antioxidants present in all berries neutralize the free radicals.

They also contain vitamin C, which is another powerful antioxidant. It improves complexion by fighting free radicals. They help in collagen manufacture inside the body and make the skin firm, smooth vibrant and glowing.


All berries are anti-aging, but blueberries are on the top due to the amount of vitamin C and E contained in them.

These vitamins fight aging by removing the harmful chemicals from the body which cause long-term damage to the organs.

The blueberries and blackberries contain flavonoids or powerful antioxidants. Just two cups of berries thrice a week is enough for the dose of anthocyanin.

The anthocyanin present in blueberries helps the brain to produce dopamine. The coordination, memory function, brain aging, and mood depend on dopamine.

They are low in sugar, but the excessive dose can boost insulin levels. The pigments of the plant called lutein and zeaxanthin, improve the vision and protect the eyes from harmful UV light.

Wild and organic blueberries can improve kidney functions and reduce cancer risk. They protect from neurological diseases, fight infection, strengthen the immune system and lower the level of cholesterol.

Black Raspberries

They have thrice a number of antioxidants than blueberries. But they are grown in smaller quantities, they are harder to find and only the frozen option is left.


The vitamin C-rich foods ward off wrinkles and the age-related dryness of the skin. This vitamin is water-soluble and easily comes out of the body. The strawberries are rich in vitamin C. A cup of it has 150 % of the daily need of vitamin C.

The Berries



phytonutrients, natural anti-inflammatory agents

protect heart and fights with cancer


antioxidants, ellagic acid, and vitamins C and E

reduce cancer risk and fight chronic disease


polyphenols, a powerful antioxidant

stop growth of breast cancer cells, reduce stomach ulcers and gum disease risks.

Anti-ageing Carrots, Tomatoes and Grapes

Carrots, Tomatoes and Grapes

All the bright colored vegetables contain phytonutrients and antioxidants which act against free radicals.

Other compounds like beta carotene and lycopene present in them repair the skin cells and protect against UV light.

A flavonoid called Luteolin is contained in carrots which reduce cognitive decline and increases the memory.

The red color of tomatoes, pink grapefruit, carrots, watermelon, guava, and red pepper is due to a carotenoid called lycopene. This antioxidant makes the heart healthy and protects from harmful effects of sunlight. The higher concentration of lycopene makes the skin smooth and reduces the risks of prostate, lung and stomach cancers.

The supplements are not effective, but the daily intake of three tablespoons of tomato paste or a cup of carrot juice reduces the effects of sunburn.

The symptoms of old age get delayed due to the anti-inflammatory and anticoagulant properties of resveratrol. This antioxidant in grapes and red wine makes the heart-healthy.

Vitamins and Minerals for Aging Skin



Acts as antioxidant

Increases cellular regeneration, prevents premature skin aging.

Carrots, apricots and squash.

Vitamin C

Acts as antioxidant, Needed for elastin and collagen production

Promotes skin strength, elasticity in blood vessel walls and cell membranes.

Oranges, strawberries, kiwi fruit and peppers.

Vitamin E:

Acts as antioxidant.

Helps maintain all tissues, slows down cell aging, prevent scar formation.

Cold-pressed vegetable oils, raw nuts and seeds.


Acts as antioxidant.

Protects against UV-induced cell damage, preserves skin elasticity

Tuna, garlic, onions and broccoli


Acts as antioxidant.

Essential for normal cell growth and repair.

Whole grains, most seafood and onions.

Essential fatty acids

Acts as antioxidant.

Maintains proper function and repair of all tissues, especially the skin.

Fatty fish (salmon), primrose oil, flaxseed oil and olive oil.

Fiber Rich Whole Grains

The whole wheat, oats, brown rice or quinoa, the brown bread, cereal, and other edibles made from them are the fiber-rich foods. They are anti-ageing and help in regrowth of new cells. They contain vitamins like E and B6, minerals like magnesium, zinc, chromium, plant chemicals and antioxidants. These nutrients are 95% less in refined grains which get removed during processing. They prevent the same health problems that refined grains cause.

Fiber is essential for normal skin functioning and it reduces glycation, which causes skin sagging or wrinkles. The fiber controls the appetite and hence helps the person to remain slim.

They protect against the age-related illnesses such as heart problems, stroke, gum diseases and colon cancer. They slowly get digested than processed grains and hence prevent high blood sugar and diabetes.

About half of daily grain servings should be whole grains. A serving means a slice of whole grain bread, a half-cup of cooked grains or a cup of whole-grain cereal.

Apple, Banana and Juice of Aloe Vera

Apple is known as the king of the fruits. It is rich in antioxidants or flavonoids, polyphenols, vitamin A, B, C, E, calcium, potassium, and iron, etc. It prevents obesity, protects bones, lowers cholesterol and increases cancer immunity. It makes the skin healthy and supple.

The bananas reduce fine lines and wrinkle on the face and improve the skin elasticity.

Consume about 30 ml of aloe Vera juice diluted in 100 ml of water, early in the morning. The regular breakfast could be taken half an hour later. It gives supple and younger skin.


Avocados occupy the top position in the list of anti-aging foods. This delicious fruit is generally eaten as a vegetable and is known for its alkalizing effects.

Their skin-protective antioxidants provide glowing skin and shiny hair, while the oil found in them makes the skin tough.

The rich contents of potassium make them a natural moisturizer. They hydrate the skin and retain body fluids on one hand and impart an extra glow to the skin and prevents high blood pressure on the other.

A medium-sized fruit contains 30 grams of monounsaturated fatty acids. This healthy fat does not cause inflammation and protects the cardiovascular system. It also lowers the level of blood cholesterol.


A garlic clove a day keeps cancer and heart problems away. It decelerates the growth of abnormal cells, stops cancer cell formation and prevents cell degeneration or aging. It helps in arthritis, osteoporosis, cholesterol levels, and weight control.

Both garlic and onions protect against the cancers like ovarian, prostate, esophageal, breast and colon. On being injected into the tumor cell the two components alliinase and alliin get converted into allicin which penetrates the cancer cell and kills it.

The garlic smell is due to allicin, which produces an antioxidant sulfonic acid inside the body. This acid reacts much faster with free radicals than any other compound.

It stops the formation of plaques in arteries because it is a protein shield. It is a natural blood thinner and prevents cholesterol from becoming oxidized, which causes high blood pressure, heart attack, stroke, etc., by helping the blood vessels to get relaxed and enlarged.

It is antibacterial, antiviral and anti-fungal and is effective against yeast infections, viruses or parasites. It can kill even antibiotic-resistant bacteria.


Cruciferous Vegetables

The Brussels sprouts, cabbage, cauliflower, red cabbage, broccoli, turnip, radish, kale, and watercress are called cruciferous vegetables. The enzymes in them remain intact if taken raw or in light cooked form.

The toxicities in bloodstreams make the complexion dull. But the broccoli, beetroot and red cabbage act as natural detoxifiers. The daily intakes of about 100 gm. of these vegetables remove the effects of toxins and significantly reduce the risk of breast, bladder, lung and prostate cancer. The folate, calcium, and other nutrients in them make the bones strong and protect against age-related eye problems or cognitive decline.

Broccoli contains vitamin A and C, folic acid, potassium, iron and fiber and reverses the signs of aging and helps in the growth of tissues. It controls Alzheimer's disease, diabetes, heart diseases, arthritis, and memory loss.

Besides arugula, watercress, and horseradish, the broccoli contains the highest amount of isothiocyanates. This cancer-fighting compound turns on the cancer-fighting genes and turns off the genes that feed on a disease.

Green Vegetables

The conventional fresh produce contains fewer nutrients than organic produce. A daily serving of five or more fruits and vegetables decreases the risk of heart disease, cancer, and high blood pressure. The leafy or deeply colored vegetables are most beneficial.

The broccoli, spinach, lettuce, salad leaves are great antioxidants and a good source of vitamin C to prevents fine lines of wrinkles. The lycopene and beta-carotene in them stop skin aging due to UV light. They control body weight and remove toxins from the body.

Yellow and Orange Vegetables

A cup of fiber-rich, deep yellow-orange colored vegetable lowers the risk of cancer and protects the skin from sunburn. Because this serving gives five times the daily need of beta carotene and fights against colds or infections. The potassium in these vegetables lowers the blood pressure and regulates the heartbeats.

Leafy Greens

The turnip greens, collard greens, and romaine lettuce are the rich sources of lutein and zeaxanthin. These antioxidants reduce muscular degeneration in old age and make the skin supple. The spinach and kale contain antioxidants like beta-carotene, vitamin C, and sulforaphane which fight against cancer.


Vitamin K1 and Vitamin K2

The nutrient vitamin K in green vegetables is vitamin K1. In vegetables like collard, green salads and spinach this fat-soluble vitamin gives good vascular health including fewer varicose veins makes the bones strong and prevents fractures.

It also helps in lung and liver cancer, blood clotting, prevents heart and Alzheimer’s disease and regulates insulin.

The fermented foods like cheeses etc. contain vitamin K2, with more powerful benefits for bones and reduction of the risk of artery calcification.

Bio-photons in Green Vegetables

The body can absorb the vital sun energy through the skin or the food. A great amount of this energy in the form of minute light particles or biophotons is stored in fresh and organic vegetables. These biophotons or low-level luminescence is emitted by all living organisms. The higher the energy emitted, the greater is the transfer to the other cell that absorbs it. The biophotons also determine the quality of food. The more the bio-photons the more nutritious the food is.

Olive oil

This is healthiest of all oils and is good for the heart. It reduces bad cholesterol and increases good one. Like avocados, it is rich in anti-inflammatory monounsaturated fats.

It is the main constituent of the Mediterranean diet, so the people of the region have a low rate of age-related cognitive decline, heart diseases, and cancer. It is due to the presence of monounsaturated fats in it.

It contains a powerful antioxidant called polyphenol that prevents age-related diseases.

Coconut Oil

Both coconut oil and animal fats are saturated fats. The animal fats contain long-chain triglycerides, while the plant-based coconut oil contains short and medium-chain triglycerides which are healthier than the former.

The liver can easily burn the short chain triglycerides for the energy requirement of the body. As a result, the coconut oil despite being highly calorific helps in weight loss. It has been found that after the intake of coconut oil, the women aged between 20 to 40 years had smaller waists within 3 months.

The coconut oil may lower blood cholesterol levels and is an anti-ageing food.

Seabuckthorn Oil

The Chinese athletes were given sea-buckthorn based drinks during Seoul Olympics because it contains high contents of nutrients.

The oil extracted from sea buckthorn has the ingredients which are essential for the metabolism of the skin.

The regular application of the oil reduces wrinkles, dryness and other signs of skin aging.

The oil goes well with sensitive and easily irritable skin and leaves no residues, as all the nutrients get assimilated by skin.

Add Seeds to Diet

The seeds of pumpkin, watermelon, sunflower, cucumber, melon, fennel, flex, cumin etc are very nutritious and anti- aging. They contain the minerals like calcium, potassium, phosphorous and a poly saturated omega-3 fatty acid. They increase brain functions, growth, and longevity.

The vitamin E and selenium provide youthful skin. The daily intakes of a handful of seeds stave off wrinkles and improve skin elasticity due to the presence of vitamin E.




It contains lutein which gives sharp vision. It is good for brain, heart, and bones and prevents colon cancer, osteoporosis, and arthritis.

The folate or vitamin B9 in spinach helps in production and maintenance of new cells and red blood improves memory and lowers the risk for heart disease and cancer by retarding the decay of DNA.

The Oxygen Radical Absorbency Capacity score is the ability of food to destroy the free radicals. This score of spinach is the highest.

Kale and Collard Greens

The list of dark leafy greens is incomplete without kale, collard greens, chard, romaine lettuce etc. These vegetables contain fiber, vitamin A, vitamins C, vitamin K, folic acid, vitamin B that guards the heart and memory and lutein. Two servings a day gives anti-aging vitamin A, which makes new skin cells and keeps the skin soft and supple. They also contain calcium, magnesium, iron, potassium, antioxidants and vital nutrients.


Soybean and Beans

It has twice as much protein in pulses, thrice as much in egg, and ten times more than in milk. It is the best source of high protein and strengthens the immune system, especially of elderly.

The animal protein may cause age-related problems, but vegetarian ones improve the health of heart and arteries. The beans are essential in the healthy vegetarian diet, while the non-vegetarians should have few bean-based meals a week.

It prevents Alzheimer’s disease, osteoporosis, and heart problems. It acts as an antioxidant, lowers cholesterol, prevents kidney damage and maintains the estrogen levels in menopause.

The soymilk contains isoflavones prevents the collapse of collagen and gives wrinkle free taught skin.

The soya sauce is a different thing. It just increases food taste and ought to be scarcely used.