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The Best Foods to Slow Aging After 50, Say Dietitians

These foods can help prevent some age-related diseases, cognitive decline, and wrinkles.
FACT CHECKED BY Olivia Tarantino

Sadly, there is no stopping the aging process. However, eating the right foods and avoiding certain harmful ones can help slow the process down and lead you to better health.

If you're curious about which foods can help with the aging process after you turn 50 and which ones may be more harmful, keep reading. And for more healthy aging tips, make sure to check out Nutrition Tips Everyone Should Follow After 50, Say Dietitians.



Blueberries are full of antioxidants, which Holly Klamer, MS, RDN, registered dietitian and writer at My Crohns And Colitis Team, says can protect cells from damage and help slow the consequences of the aging process.

"Specifically, blueberries have been shown to help protect against cognitive decline associated with aging according to a 2020 review, and a 2012 study also concluded antioxidants from berries can help slow cognitive decline in older adults," says Klamer.

RELATED: One Major Effect of Eating Blueberries, New Study Says


assorted nuts

Nuts are also a great addition to your diet after 50, as they have been found to slow the aging process and help with cognitive decline.

"Nuts are a good source of many nutrients that can help slow aging like antioxidants, heart-healthy fats, and minerals," says Klamer, "and according to a 2014 review, including nuts as part of a healthy diet can help lower risk for heart disease, diabetes, metabolic syndrome, and weight gain around the midsection."

RELATED: Secret Side Effects of Eating Peanuts, Says Science


If you want to slow the aging process, you may want to consider adding avocados to your grocery list.

"Avocados contain anti-aging antioxidants like vitamins B, C, folate, magnesium, lutein, and beta-carotene," says registered dietitian Rachel Fine, RDN, owner of To The Pointe Nutrition, "and they are high in the 'good for you' type of fat (monounsaturated fats), which boost age-defying antioxidants."

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It's always important to eat plenty of leafy greens at any age, but after 50 they can help slow your aging process.

"Greens such as spinach, kale, collard greens, and chard are nutrient-dense foods that are rich in vitamins and antioxidants that can reduce oxidative stress, and research has shown that consuming at least one serving of greens a day can result in slower cognitive decline," says Elena Paravantes, RD, founder of Olive Tomato and author of The Mediterranean Diet Cookbook for Beginners.

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha