Vegetables for an Anti-Aging Diet

Updated on March 27, 2018
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Angela has lived with many inflammatory illnesses. Through the changes in her diet and use of supplements, her life has turned around.

Everyone knows vegetables are good for you, but did you know most vegetables also have age defying supplements!
Everyone knows vegetables are good for you, but did you know most vegetables also have age defying supplements! | Source

Diet for Anti-Aging

In a culture where youth is coveted, everyone wants to know how to look and feel young. Billions of dollars are spent each year on plastic surgery, gym memberships, and countless supplements like Omega-3 fatty acids and L-carnitine that are geared towards making people look and feel ten years younger. One of the most overlooked anti-aging products is the cheapest and most readily available -- vegetables.

The ideal diet for someone who is looking to remain youthful is to avoid saturated fats, drink eight cups of water a day, lower calorie consumption, eat whole grains, and get plenty of fruits and vegetables. In addition to following these guidelines, there are certain vegetables and fruits that will give you an extra boost. The key is to know what minerals are needed, as well as what vegetables contain those nutrients.


Anti-Aging Nutrition

Vitamin K will increase bone density, ultimately lowering the risk of fracturing bones. This mineral can be found in most leafy vegetables. Generally the greener the leaf, the more nutrients it has, which makes spinach an ideal choice. Spinach not only has lots of this great nutrient, but also contains lutein and zeaxanthin, which protects against cataracts and blindness by increasing the health of the retina.

Vitamin C is a great antioxidant that specializes in protecting the skin against free radicals that destroy the elastin and collagen in your skin. These two properties are the main source for keeping skin supple and firm, preventing wrinkles from appearing. This mineral is also well-known for its flu-fighting components. One vegetable that has an abundance is zucchini.

Vitamin E is a great antioxidant that will give youthful looking skin by protecting the skin against pollution, drugs, and other free radicals. Whether it is put on topically or taken internally, it will help reduce the appearance of wrinkles. This mineral increases the effectiveness of sunscreen. It does not work immediately; therefore, it must be applied twenty minutes prior to sun exposure in order to absorb deep into the epidermis. Once absorbed it will protect against ultraviolet rays. Sunflower seeds contain a 75 percent of the recommended daily amount.

Vitamin A is very important for skin, but in order for it to be regulated in the body, vitamin E needs to be present. Therefore it is important that none of these nutrients are neglected. Those who lack vitamin A will notice that the skin will become dull and dry. Dry skin is one of the worst culprits for aging the skin. Green peppers are a great source of vitamin A.

Best Anti-Aging Vegetables

What does it have?
What does it do?
Full of antioxidants, most prevalant in dried red, kidney, or pinto beans
Protects organs and tissues; fights against free radicals.
Quercetin, a powerful anti-oxidant; natural anti-inflammatory
Calms inflammations such as zits, arthritis, colitis, etc.
Brussel Sprouts
Good source of vitamin C, low sodium and fat content, contains sulforaphane
Sulforaphane is believed to fight off cancer, whereas the Vitamin C is known for fighting off the common cold.
80% of recommended daily amount of Vitamin C, contains vitamin K and B6, and Calcium
Detoxes your body's tissues; a preventative of cancer; fights inflammation.
Beta-carotene, an excellent antioxidant
Brings health to your eyes and skin.
Alkaline salt and vitamin C
Alkaline salt slows down the aging process; great for wieghtloss.
Has high sulfur-based phytonutrients as well as vitamins A, C, E, K, and B-complex
Phytonutrients are effective in fighting cancer; the combination of vitamins allow for healthy skin.
Red Peppers
Carotene and Vitamin C
Carotene helps you vision and night blindness, protects against colds, and kills bacteria.
Isoflavones help with hormone imbalances that can cause early aging; prevents cancer.
Lutein and zeaxanthin
Prevents and slows the progress of cataracts and macular degeneration.

A Cornucopia of Fruits and Vegetables

Compliment your veggies with lots of fruit to help balance your diet. The more colorful your diet, the more nutrients you are intaking.
Compliment your veggies with lots of fruit to help balance your diet. The more colorful your diet, the more nutrients you are intaking. | Source

Anti-Aging Fruit

Apples are a great anti-aging fruit due to a fiber called pectin, which detoxes the body of waste products. Apples also reduce the forming of wrinkles by keeping the body well hydrated.

Avocados have more Vitamin E than any other fruit, which is why avocados are a great choice in helping the body repair damaged skin and keeping the skin looking young and feeling soft. Avocado is most often found in guacamole, but it can also be sliced on top of a salad.

Berries contain Vitamin C, which will build the body's immune system. The stronger the immune system, the better the body will fight off any infection or virus. The dark berries are especially good choices since they contain flavonoids. Flavonoids are antioxidants that protect the body against damaging elements.

Bananas are a great snack choice due to the 30 mg of magnesium found in one banana. Magnesium is key to having proper circulation. The better the circulation, the more blood flow will travel to different parts of the body. The more blood flow, the easier the body can repair itself, and the better one will feel. Also with poor circulation, skin will appear pale and dull. Magnesium makes skin firm, rosy, and young looking.

Cantaloupe is a great choice because it is packed full of vitamin A, which will allow skin to be well nourished, slowing the aging process down.

Green Beans a Great Source for Anti-Aging


Strawberries contain a quarter of the recommended daily amount of Vitamin C in one cup of strawberries. This antioxidant is extremely important in protecting against free radicals that destroy healthy collagen in the epidermis, which allows the skin to be firm and smooth.

Papaya is probably the best of all these fruits since it contains Vitamins A, E, and K, which makes it ideal for staying young.

There are hundreds of fruits and vegetables to choose from; many having anti-aging properties. In order to benefit the most, make sure to vary what fruits and vegetables are eaten, as well as eat them in abundance. The more diverse a diet is, the more nutrients that will be absorbed. Do not neglect the need for whole wheats, milk, and other carbohydrates and proteins.

How To Lighten Age Spots

One of the cheapest most effective ways to get rid of age spots is completely natural and fairly cheap. All that is needed is lemon juice, sugar, Aloe Vera, and a cotton ball. For fourteen days, apply lemon juice with a cotton ball to the skin twice a day before applying moisturizer. The lemon juice will bleach the age spots.

To encourage healthy skin growth, apply a layer of Aloe Vera after the lemon juice before moisturizer. This step can be continued beyond the fourteen days to help repair the skin and prevent further age spotting. If the skin is flaky, add sugar to lemon juice twice a week, which is a great anti-aging scrub.

Questions & Answers

    © 2012 Angela Michelle Schultz


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      • profile image 2 weeks ago

        Great post, thanks for sharing.

      • profile image

        Tressie Dawson 3 months ago

        While you can’t stop aging, you can slow it down in a way. The first step toward good health in your senior years is to eat right. You need to have good diet and you should take lots of fruits and vegetables, healthy proteins, whole grains, some low-fat dairy and healthy fats, and less salt.

      • brakel2 profile image

        Audrey Selig 3 years ago from Oklahoma City, Oklahoma

        Hi Angela - Thank you for sharing your information on vegetables. I currently try to eat more vegetables, as I have become lax in this choice. I love avocados, cauliflower, pinto beans, and spinach. We have a favorite restaurant that has great salads with great vegetables. Cauliflower is also good in a cauliflower casserole. This hub is a great reminder of the best anti aging foods. Thanks for sharing, and it is great to read a hub of someone I follow. Pinning, Blessings, Audrey

      • angela_michelle profile image

        Angela Michelle Schultz 5 years ago from United States

        It is so true. To often, we get lazy and eat what is convenient, not the food we need to wash, slice, or prepare.

      • carol7777 profile image

        carol stanley 5 years ago from Arizona

        You cannot go wrong with most vegetables. The thing is to eat them. It is about making produce your main food for the day. I really try to do this. Luckily we both love all these vegetables. Thanks for a great hub. UP

      • teaches12345 profile image

        Dianna Mendez 5 years ago

        You just can't pass up vegetables, they really are so beneficial in many ways. The natural vitamins you receive as so wonderful and good to know that they help combat the aging process.

      • angela_michelle profile image

        Angela Michelle Schultz 5 years ago from United States

        Thank you so much. I agree, it never hurts to get as much as you can.

      • sgbrown profile image

        Sheila Brown 5 years ago from Southern Oklahoma

        This is a very well researched and informative hub! We try to eat many of these fruits and vegetables every day. It never hurts to get all the help you can get when it comes to aging. Voted this up and more! )