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5 Best Eating Habits to Slow Aging, Says Dietitian

You can't stop the aging process, but by changing your diet, it is possible to keep it at a snail's pace.
FACT CHECKED BY Olivia Tarantino

So what is the magic potion to slowing aging and looking younger? Sorry to disappoint, but there isn't one. However, there are foods that play a role in aging that, when included in a healthy diet, can help minimize the rate of it. Below you'll find five eating habits that can help slow down aging. Read on, and for more on how to stay youthful, don't miss 5 Best Juices to Slow Aging, Says Science.

Keep hydrated

drink water

Your skin needs proper hydration to keep it healthy in appearance and function. So how much should you drink daily? According to the Academy of Nutrition and Dietetics, women need about 11.5 cups of water per day and men need about 15.5 cups per day. These totals are from consumption of both foods and beverages.

About 20% of the water you need is taken in from food, so that means that women should be gulping an estimated 9 cups of fluids per day, and 12.5 cups of fluids for men. Opt for calorie-free beverages like water and seltzer when possible. Other options recommended by the 2020-2025 Dietary Guidelines for Americans include beverages that provide nutrition such as 100% fruit and vegetables juices and low and nonfat milk or soy milk.

Eat plenty of produce

bowl of apples

According to the Centers for Disease Control (CDC) only 1 in 10 adults get the recommended amount of fruits and vegetables. Produce provides the antioxidant vitamins A and C. These antioxidants help protect cells from free radicals that can damage cells that can potentially cause aging. Find simple ways to add fruit and vegetables to your meals and snacks.

To make your life easy, store easy-to-grab fruit like bananas, apples, and pears in a bowl on the counter. Also, remember that dried, canned, and frozen fruit and vegetables all count!

RELATED: The #1 Best Fruit to Prevent Aging, Science Says

Make time for tea

woman holding tea cup in hands

According to a study published in the American Journal of Clinical Nutrition, elderly women who drank tea regularly had a lower risk of bone fractures and tended to have stronger bone-mineral density compared to those who did not drink tea. As you age, your bone mineral density tends to decrease which can lead to broken bones. Researchers from the study concluded that flavonoids in tea may help minimize the risk of brittle bones or osteoporosis as you age.

Enjoy nuts and seeds

nuts and seeds

Both nuts and seeds–and their nut and seed butter counterparts—provide good amounts of vitamin E, an antioxidant that helps protect cell membranes from free radical damage especially brought on from UV rays. Add nut butters to your morning bowl of oatmeal or smoothie, or sprinkle your salad with a tablespoon of sunflower or chia seeds. Besides their anti-aging benefits, nuts and seeds also help add crunch to yogurt and salads.

Keep alcohol in check

Pour glass red wine

Drinking alcohol in moderation does have its health benefits, but drinking too much can actually speed up the aging process. According to the 2020-2025 dietary guidelines for Americans if you choose to drink women should have no more than two drinks per day and men should consume no more than one drink per day. One drink is defined as 5-fluid ounces of wine, 12-fluid ounces of beer, and 1.5 fluid ounces of 80-proof liquor like rum or vodka.

Toby Amidor, MS, RD, CDN
Toby Amidor is an award winning dietitian and Wall Street Journal best-selling cookbook author who believes healthy and wholesome can also be appetizing and delicious. Read more about Toby