7 Foods for Healthier Aging That Are in My Shopping Cart Every Week, According to a Dietitian

In This ArticleView AllIn This ArticleKefirAvocadosOlive OilRoasted ChickpeasCoffeeFrozen BerriesChia Seeds

In This ArticleView All

View All

In This Article

Kefir

Avocados

Olive Oil

Roasted Chickpeas

Coffee

Frozen Berries

Chia Seeds

ClosePhoto:Eating Well/Getty ImagesAs you get older, your body changes. I’m not just talking about wrinkles on your skin. There are many more subtle, internal changes that impact your health—things like cell damage from oxidative stress, loss of bone density and stiffening of your blood vessels.That said, it’s never too early to center foods that support healthy aging in your diet. After all, these foods support aspects of health that are important no matter your age, like digestive health, bone health, heart health and more. Here are seven foods I always make sure to include in my cart to support healthy aging and more.1. KefirKefir is one of my favorite ways to get in dairy—a food group rich in calcium. Especially as you age,calciumis important because it supports your bones. In fact, women 51 and older and men 70 and older have higher calcium needs than younger adults.I love that kefir is drinkable because it makes it easy to take on-the-go or add to a smoothie, such as thisBerry-Mint Kefir Smoothie. It also makes for a great post-workout snack, thanks to its high-quality protein content. Plus, it’s a good source of probiotics for gut health. Studies have found that older adults with a more diverse gut microbiome also tend to be healthier and live longer. Specifically, they tend to have lower LDL cholesterol, higher vitamin D and better mobility.Eating foods rich in probiotics, like kefir, is one way to support a healthy gut microbiome as you age.2. AvocadosAs a Latina dietitian, I’ve been enjoying avocados for as long as I can remember, and they remain a staple food in my grocery cart. They’re rich in fiber and heart-healthy fats that promote cardiovascular and gut health. As you get older, your risk for high cholesterol increases because your body can’t clear cholesterol as well anymore. Eating foods like avocados can help keep your cholesterol in check.Avocados may even help with external signs of aging like wrinkles. Research has found that eating avocado daily can enhance skin elasticity and firmness among healthy women ages 27 to 73.What Happens to Your Body When You Eat Avocado Every Day3. Olive OilOlive oil is another source of healthy fat worth incorporating in your diet. Although I buy a big enough bottle that I don’t need to stock up every week, I make sure to buy more whenever I’m running low. I use it for everything from roasting fish to air-frying veggies to dressing a salad. Numerous studies have evaluatedolive oil’s health benefitswith remarkable results. It’s been shown to reduce risk of premature death from Alzheimer’s disease, cardiovascular disease and more; reduce inflammation; and combat harmful oxidative stress.Research has found that it can affect almost all parts of the aging process to prevent age-related diseases and extend life expectancy. This is largely because of olive oil’s monounsaturated fats and powerful antioxidants called polyphenols.4. Roasted ChickpeasI’ve found that roasted chickpeas are one of the easiest and tastiest ways to eat more legumes. That’s why I make sure they’re always in my grocery cart. They make for a delicious snack on their own, but you can also use them to top salads or grain bowls. Chickpeas are chock-full of nutrients for healthy aging. Just ½ cup of chickpeas has 6 grams of fiber, or 21% of the Daily Value.Fiber is important for preventing and managing diseases linked with aging like diabetes, cardiovascular disease, cancer and neurodegenerative disease.Plus, according to a recent study, dietary pulses (like chickpeas) can promote gut health as you age.5. CoffeeMy morning (and sometimes afternoon) cup of coffee is something I look forward to every day. Fortunately, it’sfull of antioxidantsthat can help counter harmful effects of aging, as long as you have it in moderation. A large 2024 study found that drinking coffee was linked with a younger biological age relative to chronological age, meaning that participants’ cells, tissues and organs seemed younger than they actually were.Another recent study found that drinking coffee was linked with lower risk of facial skin aging.6. Frozen BerriesFrozen berries are a go-to food for me, especially at breakfast. I love putting them in smoothies or adding them tochia pudding. Fresh berries are another great option, but you can’t beat the price and shelf life of frozen ones. Berries are incredibly rich in antioxidants, which can help prevent age-related health issues. Specifically, they can help prevent inflammation and oxidative stress, and they can promote immune health. Furthermore, a recent study found that berries can improve motor and cognitive function with age and protect against age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia.I’m a Dietitian & These Are 14 Recipes I Make with a Bag of Frozen Berries7. Chia SeedsChia seeds are another fiber-rich food. They’re also an excellent source of polyphenols, vitamins, minerals and the omega-3 fatty acid ALA. As a result, they can help prevent constipation, diabetes, high cholesterol and cancer.Your risk for all of these issues increases with age, so it’s important to proactively eat foods like chia seeds to protect your health. You can add chia seeds to salads, smoothies, oatmeal and snack bars.What Happens to Your Body When You Eat Chia Seeds RegularlyThe Bottom LineYour risk of developing many chronic diseases increases with age, but eating a healthy diet can help. For me, adding foods like kefir, avocados, olive oil, roasted chickpeas, coffee, frozen berries and chia seeds to my weekly grocery cart makes it easy to incorporate key nutrients for healthy aging. Remember, it’s never too early to think about healthy aging! These foods are beneficial no matter your age.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Aging changes in organs, tissue and cells.National Institutes of Health.Calcium Fact Sheet for Health Professionals.National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717American Heart Association.The benefits of adding a drizzle of olive oil to your diet.Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177HLiu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

Photo:Eating Well/Getty Images

Image of a woman shopping

Eating Well/Getty Images

As you get older, your body changes. I’m not just talking about wrinkles on your skin. There are many more subtle, internal changes that impact your health—things like cell damage from oxidative stress, loss of bone density and stiffening of your blood vessels.That said, it’s never too early to center foods that support healthy aging in your diet. After all, these foods support aspects of health that are important no matter your age, like digestive health, bone health, heart health and more. Here are seven foods I always make sure to include in my cart to support healthy aging and more.1. KefirKefir is one of my favorite ways to get in dairy—a food group rich in calcium. Especially as you age,calciumis important because it supports your bones. In fact, women 51 and older and men 70 and older have higher calcium needs than younger adults.I love that kefir is drinkable because it makes it easy to take on-the-go or add to a smoothie, such as thisBerry-Mint Kefir Smoothie. It also makes for a great post-workout snack, thanks to its high-quality protein content. Plus, it’s a good source of probiotics for gut health. Studies have found that older adults with a more diverse gut microbiome also tend to be healthier and live longer. Specifically, they tend to have lower LDL cholesterol, higher vitamin D and better mobility.Eating foods rich in probiotics, like kefir, is one way to support a healthy gut microbiome as you age.2. AvocadosAs a Latina dietitian, I’ve been enjoying avocados for as long as I can remember, and they remain a staple food in my grocery cart. They’re rich in fiber and heart-healthy fats that promote cardiovascular and gut health. As you get older, your risk for high cholesterol increases because your body can’t clear cholesterol as well anymore. Eating foods like avocados can help keep your cholesterol in check.Avocados may even help with external signs of aging like wrinkles. Research has found that eating avocado daily can enhance skin elasticity and firmness among healthy women ages 27 to 73.What Happens to Your Body When You Eat Avocado Every Day3. Olive OilOlive oil is another source of healthy fat worth incorporating in your diet. Although I buy a big enough bottle that I don’t need to stock up every week, I make sure to buy more whenever I’m running low. I use it for everything from roasting fish to air-frying veggies to dressing a salad. Numerous studies have evaluatedolive oil’s health benefitswith remarkable results. It’s been shown to reduce risk of premature death from Alzheimer’s disease, cardiovascular disease and more; reduce inflammation; and combat harmful oxidative stress.Research has found that it can affect almost all parts of the aging process to prevent age-related diseases and extend life expectancy. This is largely because of olive oil’s monounsaturated fats and powerful antioxidants called polyphenols.4. Roasted ChickpeasI’ve found that roasted chickpeas are one of the easiest and tastiest ways to eat more legumes. That’s why I make sure they’re always in my grocery cart. They make for a delicious snack on their own, but you can also use them to top salads or grain bowls. Chickpeas are chock-full of nutrients for healthy aging. Just ½ cup of chickpeas has 6 grams of fiber, or 21% of the Daily Value.Fiber is important for preventing and managing diseases linked with aging like diabetes, cardiovascular disease, cancer and neurodegenerative disease.Plus, according to a recent study, dietary pulses (like chickpeas) can promote gut health as you age.5. CoffeeMy morning (and sometimes afternoon) cup of coffee is something I look forward to every day. Fortunately, it’sfull of antioxidantsthat can help counter harmful effects of aging, as long as you have it in moderation. A large 2024 study found that drinking coffee was linked with a younger biological age relative to chronological age, meaning that participants’ cells, tissues and organs seemed younger than they actually were.Another recent study found that drinking coffee was linked with lower risk of facial skin aging.6. Frozen BerriesFrozen berries are a go-to food for me, especially at breakfast. I love putting them in smoothies or adding them tochia pudding. Fresh berries are another great option, but you can’t beat the price and shelf life of frozen ones. Berries are incredibly rich in antioxidants, which can help prevent age-related health issues. Specifically, they can help prevent inflammation and oxidative stress, and they can promote immune health. Furthermore, a recent study found that berries can improve motor and cognitive function with age and protect against age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia.I’m a Dietitian & These Are 14 Recipes I Make with a Bag of Frozen Berries7. Chia SeedsChia seeds are another fiber-rich food. They’re also an excellent source of polyphenols, vitamins, minerals and the omega-3 fatty acid ALA. As a result, they can help prevent constipation, diabetes, high cholesterol and cancer.Your risk for all of these issues increases with age, so it’s important to proactively eat foods like chia seeds to protect your health. You can add chia seeds to salads, smoothies, oatmeal and snack bars.What Happens to Your Body When You Eat Chia Seeds RegularlyThe Bottom LineYour risk of developing many chronic diseases increases with age, but eating a healthy diet can help. For me, adding foods like kefir, avocados, olive oil, roasted chickpeas, coffee, frozen berries and chia seeds to my weekly grocery cart makes it easy to incorporate key nutrients for healthy aging. Remember, it’s never too early to think about healthy aging! These foods are beneficial no matter your age.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Aging changes in organs, tissue and cells.National Institutes of Health.Calcium Fact Sheet for Health Professionals.National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717American Heart Association.The benefits of adding a drizzle of olive oil to your diet.Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177HLiu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

1. Kefir

Kefir is one of my favorite ways to get in dairy—a food group rich in calcium. Especially as you age,calciumis important because it supports your bones. In fact, women 51 and older and men 70 and older have higher calcium needs than younger adults.I love that kefir is drinkable because it makes it easy to take on-the-go or add to a smoothie, such as thisBerry-Mint Kefir Smoothie. It also makes for a great post-workout snack, thanks to its high-quality protein content. Plus, it’s a good source of probiotics for gut health. Studies have found that older adults with a more diverse gut microbiome also tend to be healthier and live longer. Specifically, they tend to have lower LDL cholesterol, higher vitamin D and better mobility.Eating foods rich in probiotics, like kefir, is one way to support a healthy gut microbiome as you age.

2. Avocados

As a Latina dietitian, I’ve been enjoying avocados for as long as I can remember, and they remain a staple food in my grocery cart. They’re rich in fiber and heart-healthy fats that promote cardiovascular and gut health. As you get older, your risk for high cholesterol increases because your body can’t clear cholesterol as well anymore. Eating foods like avocados can help keep your cholesterol in check.Avocados may even help with external signs of aging like wrinkles. Research has found that eating avocado daily can enhance skin elasticity and firmness among healthy women ages 27 to 73.

What Happens to Your Body When You Eat Avocado Every Day

3. Olive Oil

Olive oil is another source of healthy fat worth incorporating in your diet. Although I buy a big enough bottle that I don’t need to stock up every week, I make sure to buy more whenever I’m running low. I use it for everything from roasting fish to air-frying veggies to dressing a salad. Numerous studies have evaluatedolive oil’s health benefitswith remarkable results. It’s been shown to reduce risk of premature death from Alzheimer’s disease, cardiovascular disease and more; reduce inflammation; and combat harmful oxidative stress.Research has found that it can affect almost all parts of the aging process to prevent age-related diseases and extend life expectancy. This is largely because of olive oil’s monounsaturated fats and powerful antioxidants called polyphenols.

4. Roasted Chickpeas

I’ve found that roasted chickpeas are one of the easiest and tastiest ways to eat more legumes. That’s why I make sure they’re always in my grocery cart. They make for a delicious snack on their own, but you can also use them to top salads or grain bowls. Chickpeas are chock-full of nutrients for healthy aging. Just ½ cup of chickpeas has 6 grams of fiber, or 21% of the Daily Value.Fiber is important for preventing and managing diseases linked with aging like diabetes, cardiovascular disease, cancer and neurodegenerative disease.Plus, according to a recent study, dietary pulses (like chickpeas) can promote gut health as you age.

5. Coffee

My morning (and sometimes afternoon) cup of coffee is something I look forward to every day. Fortunately, it’sfull of antioxidantsthat can help counter harmful effects of aging, as long as you have it in moderation. A large 2024 study found that drinking coffee was linked with a younger biological age relative to chronological age, meaning that participants’ cells, tissues and organs seemed younger than they actually were.Another recent study found that drinking coffee was linked with lower risk of facial skin aging.

6. Frozen Berries

Frozen berries are a go-to food for me, especially at breakfast. I love putting them in smoothies or adding them tochia pudding. Fresh berries are another great option, but you can’t beat the price and shelf life of frozen ones. Berries are incredibly rich in antioxidants, which can help prevent age-related health issues. Specifically, they can help prevent inflammation and oxidative stress, and they can promote immune health. Furthermore, a recent study found that berries can improve motor and cognitive function with age and protect against age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia.

I’m a Dietitian & These Are 14 Recipes I Make with a Bag of Frozen Berries

7. Chia Seeds

Chia seeds are another fiber-rich food. They’re also an excellent source of polyphenols, vitamins, minerals and the omega-3 fatty acid ALA. As a result, they can help prevent constipation, diabetes, high cholesterol and cancer.Your risk for all of these issues increases with age, so it’s important to proactively eat foods like chia seeds to protect your health. You can add chia seeds to salads, smoothies, oatmeal and snack bars.

What Happens to Your Body When You Eat Chia Seeds Regularly

The Bottom Line

Your risk of developing many chronic diseases increases with age, but eating a healthy diet can help. For me, adding foods like kefir, avocados, olive oil, roasted chickpeas, coffee, frozen berries and chia seeds to my weekly grocery cart makes it easy to incorporate key nutrients for healthy aging. Remember, it’s never too early to think about healthy aging! These foods are beneficial no matter your age.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Aging changes in organs, tissue and cells.National Institutes of Health.Calcium Fact Sheet for Health Professionals.National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717American Heart Association.The benefits of adding a drizzle of olive oil to your diet.Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177HLiu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Aging changes in organs, tissue and cells.National Institutes of Health.Calcium Fact Sheet for Health Professionals.National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717American Heart Association.The benefits of adding a drizzle of olive oil to your diet.Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177HLiu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

MedlinePlus.Aging changes in organs, tissue and cells.National Institutes of Health.Calcium Fact Sheet for Health Professionals.National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717American Heart Association.The benefits of adding a drizzle of olive oil to your diet.Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177HLiu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

MedlinePlus.Aging changes in organs, tissue and cells.

National Institutes of Health.Calcium Fact Sheet for Health Professionals.

National Institute on Aging.Unique gut microbiome patterns linked to healthy aging, increased longevity.

Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.

Henning SM, Guzman JB, Thames G, et al.Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.J Cosmet Dermatol. 2022;21(9):4028-4034. doi:10.1111/jocd.14717

American Heart Association.The benefits of adding a drizzle of olive oil to your diet.

Serreli G, Deiana M.Extra Virgin Olive Oil Polyphenols: Modulation of Cellular Pathways Related to Oxidant Species and Inflammation in Aging.Cells. 2020;9(2):478. doi:10.3390/cells9020478

USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.

Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365

Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726

Chen X, Yin X, Gao Y, Chen X, Ye N, He X.From cup to clock: exploring coffee’s role in slowing down biological aging.Food Funct. 2024;15(10):5655-5663. doi:10.1039/D3FO04177H

Liu X, Li X, Ma J.Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis.J Cosmet Dermatol. 2024;23(5):1800-1807. doi:10.1111/jocd.16153

Norouzkhani N, Afshari S, Sadatmadani SF, et al.Therapeutic potential of berries in age-related neurological disorders.Front Pharmacol. 2024;15:1348127. doi:10.3389/fphar.2024.1348127

Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035

1. Kefir#

2. Avocados#

3. Olive Oil#

4. Roasted Chickpeas#

5. Coffee#

6. Frozen Berries#

7. Chia Seeds#

The Bottom Line#