I realized that after turning 60, my body, mind, energy, and health changed drastically. It wasn’t a slow transition. It was like one morning I woke up and, poof, everything was different. My needs have changed a lot.
Especially food. I find that there are many foods I can’t eat (goodbye sugar) and many foods that I should be eating (hello healthy diet). I now have an anti-aging grocery list, which literally contains all the foods that my body needs to stay strong and healthy, keep my skin fresh, and my brain sharp!
Today, I thought I’d share that list with you.
anti-aging grocery list – 29 superfoods to stock up on
This is a pretty straightforward and comprehensive list. You may not like all the foods on this anti-aging grocery list. I’ll be honest. I hate #1. I need to find a way to cook salmon so that I can enjoy it.
With that said, you don’t have to race to the store to buy all these things today, but keep this anti-aging grocery list handy for when it is time to go shopping.
It’s important to remember, and I say this all the time, you are what you eat. If you feed your body garbage, it will be garbage and retaliate. If you give your body good nutrients, it will be strong, healthy and happy.
Keep that in mind next time you’re out shopping.
Wild-Caught Salmon
Your skin’s best friend and your brain’s secret weapon. Packed with omega-3s to fight inflammation and keep you glowing.
I’m not sure if the salmon here is wild-caught, but I do know I need to learn how to cook it because to me, it has a strong flavour and I’m not particularly fond of it.
Why it works: Boosts collagen, mood, brain function, and heart health.
How to eat it: Baked, grilled, or tossed into a salad twice a week.
Fun tip: Salmon skin? Eat it. It’s crispy, delicious, and full of nutrients. (I think I want to try this!)
Avocados
Fat is not the enemy. Avocados give your body the good kind, plus fibre, potassium, and antioxidants. And there’s so much you can do with an avocado to give it flavour!
Hello, guacamole!!
Why it works: Keeps skin supple, supports hormones, and fights fatigue.
How to eat it: On toast, in smoothies, or as a creamy topping for soups.
Fun tip: Freeze mashed avocado in cubes for quick smoothie boosts.
Blueberries
Yum. Tiny but mighty. These berries protect your brain and make your skin glow! My favourite thing about living in Northern Ontario was blueberry picking. It would take hours, it was hard work, but oh, those tiny little blue gems.
Nothing like a big bowl of bluebs to enjoy as a snack, any time of day.
Why it works: Rich in antioxidants that fight aging at the cellular level.
How to eat it: Fresh, frozen, or in oatmeal. Every damn day if you can.
Fun tip: Mix with dark chocolate chips for a memory-boosting treat.
Spinach
Spinach isn’t my favourite leafy green, but I eat it because it’s good for me. I try to aim for once a month, and I know that’s pathetic. It should be twice a week.
I’ll try harder. I do like to saute it up with garlic, olive oil and beans. Yum!
Why it works: Full of vitamin K for bones, lutein for eyes, and fibre for digestion.
How to eat it: Raw in salads or wilted with garlic and olive oil.
It’s best to cook spinach before eating, as it reduces the oxalate content.
Tomatoes
What’s an anti-aging grocery list without these delightful powerhouse globes! Tomatoes for the win for everything. Not to mention, you can put them in everything, too, except desserts!
- Why it works: Rich in lycopene, which protects against sun damage and supports skin elasticity.
- How to eat it: Cooked sauces or fresh in salads. You can eat them on their own or scramble them in eggs. Oh, so many possibilities!
Red Bell Peppers
Bursting with flavour and full of nutrition! Colour means healthy! And we can’t leave out orange, yellow and green while we’re talking about bell peppers. They’re good too!
Red has more power! The redder, the sweeter—and the more antioxidants.
- Why it works: Full of vitamin C and carotenoids that fight skin aging.
- How to eat it: Raw with hummus, grilled, or stuffed. Sauteed in stirfry – you cook them any way you want!
Bone Broth
Forget collagen creams and expensive store-bought anti-aging serums that promise to make you look 10 years younger in one week—sip your way to firmer and more youthful skin and fewer aches.
While you can certainly buy bone broth, I say, make your own! Here’s an easy set-it-and-forget-it recipe.
Why it works: Loaded with collagen, amino acids, and minerals for joints and skin.
How to eat it: Drink it straight or use it as a soup base.
You can also sip it as an afternoon tea for some added health benefits throughout the day!
Pumpkin Seeds
Tiny, crunchy, and yummy! Rich in Vitamin E and zinc, both good for healthy skin and collagen production. And pepitas go with everything!
Why it works: High in magnesium and zinc, which help with mood, sleep, and skin repair.
How to eat it: Raw, roasted, or tossed on everything from salads to oatmeal. You can also crush them and sprinkle the powder on yogurt, ice cream or whatever!
Apples
Yes, really, an apple a day keeps the doctor away. But it also does a bunch of other good things to your body and your overall health.
And let’s not forget the millions of ways to eat them!
- Why it works: Great source of fibre and polyphenols for gut and heart health.
- How to eat it: Seriously, do we have to do this? You eat them any way you want!
Side note – keep the skin on for more health benefits!
Greek Yogurt
Protein-rich and probiotic-packed, it keeps your gut and bones in check. Yogurt is a great, handy food item to have to snack on any time of the day.
Fun fact for you – I use Greek yogurt in all my anti-aging face masks. It’s the best!
Why it works: Calcium for bones, probiotics for digestion, and protein for muscle tone.
How to eat it: With berries, honey, granola or blended into sauces/smoothies.
Pecans
Yum. Ok, these are probably my favourite and most baking-friendly nuts in my house, besides me. I was happy to find out that pecans deserve a spot on the anti-aging grocery list because I use them so much!
Why it works: Packed with healthy fats, manganese, and polyphenols that support brain and skin health.
How to eat it: Add to oatmeal, bake into healthy snacks, or eat a handful raw.
Try toasting them lightly to bring out the sweetness!
Broccoli
Crunchy, green, and basically an edible multivitamin. I think broccoli is probably one of my favourite veggies. I like to eat it raw or cooked, but if it’s raw, it’s dipped in hummus or guacamole!
Why it works: Contains sulforaphane, which helps detox your body and protects against cancer.
How to eat it: Steamed, roasted, or raw with hummus.
Fun tip: Roast with a little parmesan for a crispy snack.
Walnuts
Your brain loves these wrinkly little nuts—and so does your heart. Walnuts are a powerhouse food that does your body good!
Make sure to keep them in the fridge so they don’t go rancid, as most nuts will if left unrefrigerated.
Why it works: Omega-3s, antioxidants, and anti-inflammatory power.
How to eat it: A handful as a snack or chopped into oatmeal or salads.
Sweet Potatoes
Oh, the things you can do with sweet potatoes. It’s just a bonus that they are so healthy and good for you! My new favourite way to cook up these orange gems? In the air-fryer!
I remember family Christmas dinners, one of my sisters made sweet potatoes with marshmallows. Oh, so yummy, though not so high in sugar! I miss those days.
Why it works: High in beta-carotene (converts to vitamin A), which smooths and brightens skin-also good for eye health.
How to eat it: Roasted, mashed, or turned into fries.
Sauerkraut (or Kimchi)
Fermented, funky, and good for your gut. Ok, I know, I know, it tastes horrible. I get it.
I’m actually looking into buying some kimchi or something this weekend as I am going through a shitty (pardon the pun) diverticulitis flare-up. They say kimchi is good for that, so I’ll try it.
Why it works: Probiotics support digestion, immunity, and even mental health.
How to eat it: A spoonful on the side of any savoury meal.
Dark Chocolate (70 %+ cacao)
Dessert with benefits? Hell yes. I love that dark chocolate makes a lot of anti-aging and healthy eating lists. It’s no wonder. It’s good for you!!
Before you get too excited, this doesn’t give you full permission to run to the store and buy a regular chocolate bar. Nope, nope, nope. It’s got to be dark chocolate and at least 70% cacao.
Why it works: Flavonoids improve blood flow, reduce stress, and support brain function.
How to eat it: A square or two a day. Not the whole bar… but your secret is safe with me.
I’ve been stuffing dates (full of fibre) with pieces of dark chocolate (I use 100% dark), and it tastes just like a mini chocolate bar. Try it, thank me later.
Olive Oil
Liquid gold for your heart, skin, and brain. It’s the only oil I ever buy and use. I can’t remember the last time I bought regular seed oil, which most people use, which is SO bad for you!
I love that you can also use olive oil externally for your skin and hair!
Why it works: Full of monounsaturated fats and antioxidants.
How to eat it: Drizzle on everything. Cook with it. Marry it.
Eggs
Cholesterol isn’t the villain it used to be. Eggs are protein-packed and brain-friendly. Eggs have been called the superfood for life lately.
Fun tip – you can also use egg whites in anti-aging skin masks and in your hair, too!
Why it works: Rich in choline, B12, and high-quality protein.
How to eat it: Scrambled, boiled, poached—and yes, eat the yolk.
Carrots
I love carrots. A lot. I was sad to discover they aren’t a good food source if you are following a keto diet. I wasn’t a good keto dieter anyway. But carrots are da bomb!
Why it works: High in beta-carotene, which protects skin from sun damage.
How to eat it: Raw, roasted, boiled, glazed or juiced. The possibilities are endless!
Garlic
Good for your heart, bad for vampires. Haha! I had to throw that in. Actually, when I was growing up, there was a girl in our neighbourhood, Mary. Her mother used to pin garlic cloves to her clothes. Don’t ask. Super weird.
Anyway…
Why it works: Lowers blood pressure, boosts immunity, and fights inflammation.
How to eat it: Roasted whole, minced into dressings, or sautéed with greens. Jeez, just sprinkle that sh*t on everything!
Chia Seeds
Fibre bombs in a bottle. I just recently discovered chia seeds and wasn’t really sure of all their health benefits until a few months ago!
I bought some and now make yummy chia seed pudding with coconut milk, berries and cinnamon. So yummy!
Why it works: Omega-3s, fibre, and antioxidants for digestion, skin, and energy.
How to eat it: In smoothies, yogurt, or overnight pudding. You can add a teaspoon to cookie dough. There’s so much you can do with tiny pebbles of goodness.
Beets
Earthy, messy, and seriously underrated. My favourite way to eat beets is the ones you buy in a jar at the grocery store, but they’re usually full of sugar.
With a veggie so rich in colour, you know it has to be rich in health benefits too!
Why it works: Improves blood sugar, supports gut health and reduces the risk of heart disease.
How to eat it: Roasted, grated raw, or juiced. Boiled, tossed in a salad or a side dish.
Green Tea
The anti-aging grocery list would not be complete without green tea. This drink has been heralded as the magic tea that has so many benefits, we’d need a whole separate blog post for that.
Why it works: Supports brain health, boosts metabolism and is great for heart health.
How to eat it: Brew hot or cold, daily. Add lemon for extra detox. You can also add it in place of water for recipes!
Lentils
The humble legume that keeps everything moving. I’ve never bought lentils in my life until one day I found a recipe that called for some. How have I lived this long without them?
Yummy little buggers!
Why it works: Protein, fiber, and iron all in one little pulse.
How to eat it: In soups, salads, or mashed into veggie burgers.
Oranges
They say an apple a day keeps the doctor away, but they should say that about oranges, too! These orange beauties are full of goodness.
By the way, orange juice in a bottle is not the same as orange juice freshly squeezed. Just saying.
Why it works: High in vitamin C, which helps collagen production and immunity.
How to eat it: Fresh, in smoothies, or zested into dressings.
Cabbage
Cheap, crunchy, and delicious. Something about cabbage that makes my taste buds happy. And it’s a taste you can’t quite describe. I love eating it raw, though some people can’t digest it raw.
Cooked is probably best for most people.
Why it works: Packed with fibre and antioxidants—great for your gut and skin.
How to eat it: Slaw, stir-fry, or fermented. Cabbage rolls, cabbage soup. The sky is the limit!
Turmeric
Spicy golden magic that you should put on everything you eat! This reminds me, I need to buy more soon and also start cooking with it more.
Cooked is best, not raw.
Why it works: Curcumin fights inflammation and may help with joint pain and brain health.
How to eat it: Sprinkle into soups, eggs, or golden milk. Just sprinkle it everywhere!
Flaxseeds
These tiny seeds also pack a punch of health benefits. Another food item I just recently started buying. I usually sprinkle a teaspoon into any baking I’m doing just for added health benefits.
You can definitely eat them whole but I do suggest eating them ground for better digestion and absorption.
Why it works: Lignans and omega-3s help balance estrogen and fight inflammation.
How to eat it: Ground and added to smoothies, yogurt, or oatmeal.
25. Dark Leafy Greens (Collards, Swiss Chard, kale, etc)
Bitter? A little. Worth it? Absolutely. And the things you can do with these leafy greens? Ooph so much! And it’s good to note that any food with this much green colour has to be healthy, right?
Why it works: Loaded with nutrients that support detox, bone health, and skin glow.
How to eat it: Braised, sautéed, or added to soups. And hello, kale chips!
final thoughts on the anti-aging grocery list
I hope this anti-aging grocery list is a good guide for you and helpful for you as to what to buy and add to your daily diet. While this may seem like a relatively strict food list, it kinda is, but like I said earlier, if you feed your body junk, it will perform sh*tty.
And you will be sick and have inflammation and pain and brain fog….Need I go on?
As we get older, we definitely need to be more mindful of what we eat, how often we exercise (or not) and how to keep our brains sharp. Even at 62, I am still doing my best to stay strong and healthy.
It’s never too late to take care of your health, and you’re never too old to start!
