{"id":35601,"date":"2025-05-21T09:23:17","date_gmt":"2025-05-21T13:23:17","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35601"},"modified":"2025-05-21T09:23:17","modified_gmt":"2025-05-21T13:23:17","slug":"healthy-aging-diet-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-aging-diet-tips\/","title":{"rendered":"The Top Foods That Support Healthy Aging"},"content":{"rendered":"<p>What you eat doesn\u2019t just impact how you feel day to day\u2014it can also play a big role in how your body ages over time. A healthy aging diet supports everything from energy and skin elasticity to cell repair and muscle maintenance.<\/p>\n<p><span style=\"font-weight: 400;\">“What you eat impacts energy levels, skin elasticity, and cell repair and regeneration processes,” says board-certified family medicine and regenerative anti-aging medication specialist<\/span> <span style=\"font-weight: 400;\">Gowri Reddy Rocco<\/span><span style=\"font-weight: 400;\">, M.D., M.S.\u2014all of which impact how we look and feel now and later. While eating healthy can slow signs of aging by reducing inflammation, increasing collagen levels, and supporting muscle mass, low-nutrient eating can translate to deeper wrinkles, saggier skin, increased pigmentation, reduced muscle mass, and higher body fat, she says.\u00a0<\/span><\/p>\n<p>So, what does a healthy aging diet actually look like? Ahead, six foods to eat that will help fend off factors associated with faster aging.<\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <a href=\"https:\/\/www.drgowrirocco.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Gowri Reddy Rocco<\/span><\/a><span style=\"font-weight: 400;\">, M.D., M.S. is a board-certified family medicine and regenerative anti-aging medication specialist. <a href=\"https:\/\/www.drjerrybailey.com\/\" target=\"_blank\" rel=\"noopener\"> Jerry Bailey<\/a>, M.S., D.C., is a functional medicine practitioner. certified nutritionist and chiropractor with\u00a0<a href=\"https:\/\/lakesideholistic.com\/\" target=\"_blank\" rel=\"noopener\">Lakeside Holistic Health<\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Energy-Supporting Foods\u00a0\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cOngoing internal stressors\u2014whether from lifestyle, diet, or environment\u2014can influence how your body functions and feels over time,\u201d says Rocco. \u201cWhen the body is under continuous strain, it may stay in a heightened state of response, which could impact how you feel and how your skin appears.\u201d<\/span><\/p>\n<p><b>What to Eat: <\/b><span style=\"font-weight: 400;\">Eating nutrient-rich foods and spices may support overall wellness, including skin health and energy levels,\u201d says Rocco. While all fruits, veggies, and spices have anti-inflammatory properties, she recommends making a special effort to consume berries, dark leafy greens, turmeric, or ginger daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don’t cook with spices, talk to a provider about whether a daily <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/antioxidants\/turmeric\"><span style=\"font-weight: 400;\">turmeric<\/span><\/a> <span style=\"font-weight: 400;\">supplement could support your healthy aging diet goals.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-antioxidant-supplements\/\" target=\"_blank\" rel=\"noopener\">5 Antioxidant Supplements To Prioritize For Head-To-Toe Health<\/a><\/strong><\/p>\n<h2><strong>2. Vitamin C-Rich Foods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-beauty-skin\/beauty-supplements\/collagen?shipping=on\">Collagen<\/a> is a structural protein that’s a major player in skin health and appearance. “It gives your skin its strength, elasticity, and firmness,” says functional medicine practitioner and certified nutritionist<\/span> <span style=\"font-weight: 400;\">Jerry Bailey<\/span><span style=\"font-weight: 400;\">, M.S., D.C, with<\/span> <span style=\"font-weight: 400;\">Lakeside Holistic Health<\/span><span style=\"font-weight: 400;\">. After 30, however, the amount of collagen your body naturally creates<\/span> <span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/collagen-production-decline\/\">decreases year over year<\/a>,<\/span><span style=\"font-weight: 400;\"> which can lead individuals to start to notice wrinkles and loose skin, he says. Thankfully, consuming specific nutrients supports output, and prioritizing them can enhance production and slow the decline.\u00a0<\/span><\/p>\n<p><b>What to Eat: <\/b><span style=\"font-weight: 400;\">“Vitamin C is essential for collagen synthesis in the body,” says Rocco. So, adequate intake of <\/span><span style=\"font-weight: 400;\">90 and 75 mg<\/span> <span style=\"font-weight: 400;\">for men and women daily through citrus fruits, peppers, and strawberries can support natural collagen production, she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zinc and copper, which exist in nuts, seeds, shellfish, and whole grains, also play a role in collagen production, adds Bailey. Consuming the <\/span><span style=\"font-weight: 400;\">recommended<\/span><span style=\"font-weight: 400;\"> dose of 11 mg of zinc and 1 to 2 mg of copper daily (<\/span><span style=\"font-weight: 400;\">the equivalent of two raw oysters or a handful of Brazil nuts) can support a youthful appearance and complement a healthy aging diet<\/span><span style=\"font-weight: 400;\">. If getting these nutrients through diet alone can be a challenge, consider The Vitamin Shoppe brand’s twofer<\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/zinc-copper\/vs-2431\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Zinc with Copper supplement<\/span><\/a><span style=\"font-weight: 400;\"> to ensure daily consumption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Bailey, the best approach is to combine ingredients that support collagen levels with foods naturally rich in collagen. Bone broth, skin-on chicken, fish, and collagen protein powder can all supplement your natural collagen output. <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/b\/vital-proteins?shipping=on\"><span style=\"font-weight: 400;\">Vital Proteins<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/b\/ancient-nutrition?shipping=on\"><span style=\"font-weight: 400;\">Ancient Nutrition<\/span><\/a><span style=\"font-weight: 400;\">, among others, sell collagen protein powder formulated specifically for skin health.<\/span><\/p>\n<h2><strong>3. Antioxidant-Rich Foods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Oxidative stress greatly impacts the rate at which an individual ages. Essentially, a measure of the amount of damaging chemical compounds (called free radicals) in the system, when oxidative stress gets high, the system experiences damage on a cellular level, explains Rocco.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5551541\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Oxidative Medicine and Cellular Longevity<\/span><\/i><\/a><span style=\"font-weight: 400;\">, oxidative stress breaks down cell tissues, increasing the risk for several health conditions and diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“High levels of oxidative stress can also lead to wrinkles and pigmentation,” says Bailey. In fact, the researchers behind one <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4496685\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Biomolecules<\/span><\/i><\/a><span style=\"font-weight: 400;\"> study say that oxidative stress “plays a major role” in the skin aging process. This is mainly due to the fact that oxidation reduces the integrity of the epidermis, thus making the skin more susceptible to damage-causing pathogens, per the researchers.<\/span><\/p>\n<p><b>What to Eat:<\/b><span style=\"font-weight: 400;\"> The free radicals that contribute to aging oxidative stress are neutralized by antioxidants, according to Rocco. \u201cIncluding antioxidant-rich foods such as green tea, berries, and dark leafy greens may support your body\u2019s natural defense systems and contribute to overall cellular health,\u201d she says. Dark leafy greens, like spinach and kale, also provide helpful antioxidants like vitamin K and vitamin C, adds Bailey.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/foods-high-in-antioxidants\/\" target=\"_blank\" rel=\"noopener\">8 Foods That Are Loaded With Antioxidants <\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The best way to ensure you’re consuming adequate antioxidants to support anti-aging objectives, per Bailey, is to focus on including fruits and veggies with each meal and snack. The World Health Organization <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">suggests<\/span><\/a><span style=\"font-weight: 400;\"> a minimum of five servings of different fruits and vegetables daily.\u00a0<\/span><\/p>\n<h2><strong>4. All the Protein\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A peek at Jillian Michaels’ (51) abs, Michelle Obama’s (61) arms, or The Rock’s (53) entire posterior proves that muscle mass is a powerful anti-aging agent.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The perks of having muscles, however, don’t start and stop with the <\/span><i><span style=\"font-weight: 400;\">aesthetic<\/span><\/i><span style=\"font-weight: 400;\"> of your physique. Muscle mass also gives you the strength needed to sustain independence and remain injury-free as you age, says Rocco. Without adequate core strength, for instance, an individual may not have the balance necessary to safely scoot out of the way of a fellow pedestrian, while limited shoulder strength and make it unsafe to retrieve plates or pantry items on the top shelf.\u00a0\u00a0<\/span><\/p>\n<p><b>What to Eat: <\/b><span style=\"font-weight: 400;\">Starting after the age of 30, hormonal drop-offs, increased inflammation, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cellular-aging\/\"><span style=\"font-weight: 400;\">cellular aging<\/span><\/a><span style=\"font-weight: 400;\"> can lead to an annual muscle mass decline of <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">up to one percent annually<\/span><\/a><span style=\"font-weight: 400;\">. To the rescue is protein, a macronutrient that helps your body maintain current muscle mass and build new muscle mass following strength training, says Bailey. As such, “eating enough protein can slow down the rate at which you lose muscle,” he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How much protein should you eat? “Older adults should consume at least 0.8 grams of protein per pound of body weight per day to avoid muscle loss,” says Rocco.\u00a0 For someone weighing 150 pounds, that works out to about 120 grams daily. Though research in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> suggests that if an individual is resistance training, eating 1.0 grams per body weight (150 grams daily for a 150-pound person) is safe and will maximize muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Animal-based protein sources include chicken, beef, eggs, and fish like salmon, while non-animal options include lentils, tofu, tempeh, edamame, and quinoa,” says Bailey. “Adding things like seeds, nuts, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/plant-based-protein?shipping=on\" target=\"_blank\" rel=\"noopener\">plant-based protein powders<\/a> can help meet daily goals too,” he says.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-choose-plant-based-protein\/\" target=\"_blank\" rel=\"noopener\">How To Choose The Right Plant-Based Protein For You<\/a><\/strong><\/p>\n<h2><strong>5. Healthy Fats\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you were alive during the<\/span> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9794145\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">80s<\/span><\/a><span style=\"font-weight: 400;\">, you likely remember the crusade against fats, which encouraged people to ditch fats altogether. “Cut the fat” was a common refrain in doctors’ offices and nutritional articles alike, with many popular health mags, ads, and providers all promoting a low-fat diet, per a retrospective published in the<\/span><a href=\"https:\/\/academic.oup.com\/jhmas\/article\/63\/2\/139\/772615\" target=\"_blank\" rel=\"noopener\"> <i><span style=\"font-weight: 400;\">Journal of the History of Medicine and Allied Science<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In the last decade, however, the discussion has become more nuanced, with scientists and nutritionists actually <\/span><i><span style=\"font-weight: 400;\">encouraging<\/span><\/i><span style=\"font-weight: 400;\"> some unsaturated fats for optimal health. And a 2018 study published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5959781\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Current Obesity Reports<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that the publicity against fats has led to a widespread misunderstanding of fat’s role in health. Some research suggests that unsaturated fats\u2014like those found in olive oil, walnuts, and salmon\u2014may support heart health and skin integrity over time,\u201d says Rocco.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One 2020 study published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7146365\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> reported that consuming essential fatty acids (via healthy fats) impacts skin health on a few levels. The fatty acids enter the skin via digestion and absorption, where they then help remove oxidative damage in the skin, inhibit further degradation, and maintain the integrity of the skin structure. Meanwhile, a review in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7875671\/\"><i><span style=\"font-weight: 400;\">Dermatology Practical & Conceptual<\/span><\/i><\/a> <span style=\"font-weight: 400;\">reported that daily fatty acid intake supports the integrity of the skin barrier, and thus supports a youthful appearance.\u00a0<\/span><\/p>\n<p><b>What to Eat: <\/b><span style=\"font-weight: 400;\">For overall health and longevity, Bailey says that most people should aim to get 20 to 35 percent of their daily calories from healthy fats. “You can get there by eating fatty fish like salmon two or three times a week, and adding foods like avocados, olive oil, walnuts, flaxseeds, and chia seeds into daily rotation,” he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key here is to prioritize unsaturated fats. While unsaturated fats have anti-aging fatty acids, the processed saturated and trans fats found in ultra-processed junk food contain a high amount of hydrogenated oils that may contribute to internal stress and accelerate visible signs of aging, says Rocco.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keys-to-healthy-aging\/\" target=\"_blank\" rel=\"noopener\">The 3 Keys To Aging Well, According To Research<\/a><\/strong><\/p>\n<h2><strong>6. Fermented Foods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re clued in to health trends, you’ve heard of the <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/gut-brain-connection-explained\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">gut-brain connection<\/span><\/a><span style=\"font-weight: 400;\">, which refers to the influence the gut microbiome has on brain health and function. But have you heard of the gut-skin axis? As it turns out, what’s going on in your gut, you wear on your skin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2021 review in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7916842\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Microorganisms<\/span><\/i><\/a><span style=\"font-weight: 400;\"> suggests that imbalance in the gut microbiome can lead to an altered <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3535073\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">skin microbiome<\/span><\/a><span style=\"font-weight: 400;\">\u2014the colony of organisms that naturally live on the skin and support skin health and ward off foreign pathogens\u2014which can increase the risk of skin health disorders, such as atopic dermatitis, psoriasis, acne vulgaris, dandruff, and more. Meanwhile, a 2024 review in<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1322205\/full\" target=\"_blank\" rel=\"noopener\"> <i><span style=\"font-weight: 400;\">Frontiers in Physiology<\/span><\/i><\/a><span style=\"font-weight: 400;\"> reported that microbial shifts in the gut may accelerate age-related skin changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rocco explains: “Gut health supports the body’s ability to absorb nutrients, balance hormones, and regulate inflammation, all of which are absolutely necessary for youthful vitality.” So, when gut health becomes compromised, so does that youthfulness, she says.\u00a0<\/span><\/p>\n<p><b>What to Eat: <\/b><span style=\"font-weight: 400;\">“Some of the best foods for supporting gut health and the anti-aging efforts are fermented foods, like kimchi, miso, and sauerkraut,” says Rocco. These foods contain beneficial bacteria (called probiotics) that aid in the gut microbiome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no definitive daily recommendation for how much fermented food an individual should consume, but a <\/span><i><span style=\"font-weight: 400;\">minimum<\/span><\/i><span style=\"font-weight: 400;\"> of one serving is ideal. You could also take a daily probiotic capsule, such as a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/skin-probiotic-50-billion-60-capsules\/cdg-10116\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Skin Probiotic<\/span><\/a><span style=\"font-weight: 400;\">, to support gut and skin health simultaneously.\u00a0\u00a0<\/span><\/p>\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>What you eat doesn\u2019t just impact how you feel day to day\u2014it can also play a big role in how your body ages over time. A healthy aging diet supports everything from energy and skin elasticity to cell repair and muscle maintenance. “What you eat impacts energy levels, skin elasticity, and cell repair and regeneration<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-aging-diet-tips\/\">Read More <span class=\"screen-reader-text\">The Top Foods That Support Healthy Aging<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":35605,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-35601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Top Foods That Support Healthy Aging | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"A healthy aging diet supports energy, skin, and longevity. 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