Getting older can have a whole host of unwelcomed effects, from less vibrant skin to flagging energy. Luckily, sticking to a healthy diet can help you stay fit and feel young well into your golden years. Add one of these anti-aging foods to your next meal!

Berries. Raspberries, blueberries, blackberries, you name it – this group of fruits is packed with antioxidants that help fight aging at the cellular level. These antioxidants help fight off free radicals that can wreak havoc in your body if left unchecked, causing damage to DNA that makes your body age faster.

Oatmeal. Starting your day with a hearty bowl of oatmeal is a great way to get in a serving of whole grains, which are an important part of any anti-aging diet. The high fiber content of oatmeal helps to keep you feeling satisfied, while also controlling your blood sugar. A diet rich in whole grains like oatmeal has been linked to lower incidences of diabetes, heart disease, stroke, gum disease, certain types of cancer, and high cholesterol.

Olive Oil. Pour some extra virgin olive oil on your next salad for a dose of healthy fats that can add in nutrient absorption, as well as powerful antioxidants called polyphenols.

Beans. This fat-free protein source is full of essential amino acids, vitamins, minerals, and, yes, antioxidants. The high fiber content of beans can also aid in lowering cholesterol levels.

Salmon. Another source of lean protein, salmon is rich in Omega-3 fatty acids. These healthy molecules have an anti-inflammatory effect that can aid in protecting your overall longevity, and they have also been shown to boost mood and brain power. Certainly a plus for those who might be starting to lose their glasses more frequently!

Nuts. Not a fan of fish? Nuts are another great source of healthy fats and Omega-3s. Most types of nuts also contain vitamin E, potassium, and calcium, which help to protect the skin and bones from the march of time. Nuts are also high in protein, so they’re a perfect in-between-meals snack that is far healthier than some other options you might reach for.

Garlic. As far as seasonings go, garlic should be at the top of your list. Garlic is an immune booster with anti-viral and anti-bacterial properties, and can also help to lower blood pressure, cholesterol, and inflammation within the body. Better yet, garlic helps protect your cells from damage at the cellular levels, which is thought to be one of the main causes of age-related symptoms.

Avocado. This savory fruit attacks aging from multiple angles. Vitamin E helps to protect and smooth your skin, while folates (a type of B vitamin) work to lower your chances of developing osteoporosis and heart disease. Plus, avocadoes are rich in healthy monounsaturated fats, which have been linked with lipid profile improvements.

Chocolate. Good news for dessert lovers! The specific type of antioxidants found in dark chocolate, called flavanols, protect the skin from UV rays that can cause wrinkling and cancer. Of course, you’ll want to stick to dark over milk chocolate and enjoy in moderation to get the most benefits.

Red wine. If you’re a red wine drinker, you may want to raise your next glass to your health. Red wine contains high levels of resveratrol, an antioxidant found in grapes, which has been shown to protect against heart disease in animal studies. Plus, moderate (the key word is moderate) alcohol consumption in general can prevent blood clots and lower cholesterol.

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