Antiaging Diet: How to Eat to Age Better
Aging is a natural and inevitable process, but how we experience it can vary greatly from person to person. Why do some people maintain vitality, mental clarity, and energy well into their 80s, while others show signs of premature decline from their 50s onward? The answer, in large part, lies in what we eat.
The so-called anti-aging diet is neither a passing fad nor a miracle promise. It is a science-backed strategy that seeks to protect our cells from oxidative damage, reduce chronic inflammation, and promote healthy, active aging. Incorporating certain foods and avoiding others can make a big difference in how we feel and how we age.
What to Include in Your Anti-Aging Diet
Foods Rich in Antioxidants
Antioxidants are compounds that neutralize free radicals, unstable molecules that damage our cells and accelerate aging. Incorporating them into your daily diet is one of the most effective ways to protect your skin, brain, heart, and other organs from deterioration.
Includes:
- Forest fruits (blueberries, blackberries, raspberries): rich in anthocyanins.
- Red grapes and pomegranates: high in resveratrol and ellagic acid.
- Turmeric: its curcumin has a powerful anti-inflammatory effect.
- Green tea: loaded with catechins, it helps combat cellular aging.
- Salicornia: this halophyte plant stands out for its concentration of polyphenols, very potent bioactive compounds.
Healthy fats: essential for the brain and skin
Good fats are essential in an anti-aging diet. They help maintain skin elasticity, protect cell membranes, and nourish the nervous system.
Recommendations:
- Plant-derived omega-3s, such as DHA from microalgae, are ideal for those who don't eat fish.
- Chia and flax seeds, ground to improve their absorption.
- Walnuts, especially rich in alpha-linolenic acid (ALA).
- Extra virgin olive oil, one of the pillars of the Mediterranean diet.
These fats help balance cholesterol levels, fight inflammation, and promote cardiovascular and brain health.
Fiber and prebiotics: taking care of your gut is key.
The gut, considered the "second brain," plays a central role in our health. A healthy gut microbiota is associated with better immunity, a more efficient metabolism, and less inflammation.
Include in your diet:
- Leafy green vegetables such as spinach, kale, or chard.
- Legumes, especially lentils, chickpeas, and beans.
- Whole-grain oats, a source of beta-glucans.
- Fermented foods such as sauerkraut, kefir, or kombucha.
- Halophytes such as salicornia, with a very high content of soluble and insoluble fiber.
These types of foods feed the beneficial bacteria in the gut, promoting an anti-inflammatory environment that protects against aging.
What to Avoid: Enemies of Longevity.
Just as what we include on our plate is important, so is what we avoid. Some foods or habits accelerate inflammation, deteriorate cells, and negatively affect aging.
Refined sugars and ultra-processed flours
The constant spikes in glucose and insulin caused by these foods accelerate cellular aging and are associated with chronic diseases such as diabetes, obesity, and Alzheimer's.
Instead, opt for fresh fruits, whole grains, and natural sweeteners, such as cinnamon or stevia.
Trans fats and refined vegetable oils
Refined sunflower, corn, or soybean oils and the trans fats found in processed pastries or snacks promote silent inflammation and cardiovascular damage.
Replace them with cold-pressed oils like olive or sesame, and choose products that aren't fried or ultra-processed.
Excess common salt
Overuse of refined salt can contribute to hypertension and vascular aging. Instead, try alternatives such as:
- Herbs and spices (rosemary, oregano, cumin).
- Vegetable salts like salicornia salt, which in addition to being lower in sodium, provides fiber and natural minerals.
Alcohol and tobacco
Both are pro-inflammatory and oxidative agents. Alcohol affects the liver, sleep, and cognitive function. Tobacco accelerates skin aging, damages cellular DNA, and impairs the cardiovascular system.
Reducing or eliminating tobacco consumption is one of the greatest gifts you can give to your long-term health.
Eat to live longer and better
Following an anti-aging diet doesn't mean making sacrifices or counting calories. It's about eating mindfully, with quality and purpose, choosing foods that nourish, protect, and repair. It's a way to support our body through the natural aging process, helping it stay strong, lucid, and full of vitality.
The key isn't just avoiding the bad, but nourishing the good: our cells, our microbiota, our energy.
Aging well is possible, and it all starts on the plate. At Marisma Biomed, we want to help you age well with our salicornia-based products. What are you waiting for?
Written by Sara Montaner. We rely on AI technology.