Finding solutions to delay the signs of aging is a major concern for many women, especially those between 30 and 50, which is when wrinkles become more apparent.

However, what many people aren’t aware of is that a good diet along with antioxidant-rich foods can help delay aging marks and provide other health benefits.

Next, we list the 7 best anti-aging nutrition tips.


1) Vegetables on the first line

Are you one of those people who leave their vegetables in the corner of their plate? If you are, that’s a very bad idea! Besides being low in calories, vegetables contain antioxidants, substances responsible for scavenging harmful agents that attack your body and so keep cells healthy.

Spinach, asparagus, onions, garlic, carrots, tomatoes, peppers, etc., are great for revitalizing the skin. Be sure to have a portion of vegetables at both lunch and dinner.

2) Fruits follow right behind

Fruits go hand in hand with vegetables in terms of importance to the body. Fruit is packed with vitamins, which aid the immune system to function properly.

Plums, strawberries, blackberries, blueberries, apples, pears, pineapples, kiwis, oranges and watermelons are some of the best options to have on a daily basis. Eat at least two or three different pieces of fruit per day.

3) Rejuvenate with Vitamin C

Free radicals are harmful agents that attack the body causing damage to the cells. Vitamin C’s antioxidant activity act as a powerful free radical scavenger.

Furthermore, vitamin C stimulates collagen formation, which is essential for a healthy skin. Vitamin C can be found in citrus fruits, strawberries, vegetables, potatoes and supplements. The minimum recommended daily intake is 90 mg for men and 75 mg for women.

4) Health comes from the sea

Oily fish are rich in omega-3 fatty acids, making them excellent anti-aging agents. Add in salmon, sardines, mackerel and trout to your diet.

5) Protein is essential

Protein is the building block of all of the body’s tissues. This is the reason why it’s absolutely indispensable to have an adequate daily intake of protein throughout the day. Go for poultry, fish, eggs, milk, beans and nuts.

6) Fancy a cuppa?

Green tea is rich in antioxidants, making it a good ally in fighting aging. Drink at least one cup of tea per day to get its fully benefits. Alternatively, you can have two daily capsules of a green tea supplement.

7) Water, of course!

Last but not least, water is essential for the hydration of the body. Staying hydrated will prevent loss of skin firmness and the appearance of wrinkles. Besides, a proper fluid balance is necessary in order to remove toxins that accumulate in the body. Drink between 1.5 and 2 litres of water per day.


Aging is an inevitable process that all living beings go through. You can’t escape it. However, as we’ve seen, aging can be counteracted. The best way to fight aging is to develop good eating habits as the ones mentioned above.

Clare Potts

Clare Potts

Lifestyle Editor

If I’m not at my desk poring over my favourite blogs and online magazines for inspiration, you’ll find me exploring the fells of the Lake District, trying out a new restaurant or styling my future home on Pinterest.

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