5 Foods That Fight Aging

Although no one can turn back the hands of time, there are ways to slow the aging process. Diet, exercise and healthy lifestyle habits affect the rate at which you age. Certain foods, because of their chemical makeup, have an effect on inflammation, one of the main causes of aging. Others have the right ingredients to decrease the probability you will get one of the diseases of aging, such as cancer, heart disease or Alzheimer's disease.

Berries

Berries have antioxidants, which fight free-radical damage in your body due to radiation, environmental pollutants, diet and naturally occurring biochemical processes. Blueberries, raspberries and blackberries contain bioflavonoids, a type of antioxidant that minimizes free radical damage to the brain and possibly protects against Alzheimer's disease. Wild blueberries contain more bioflavonoids than domestic blueberries, while strawberries have vitamin C, which bolsters the immune system and helps the body produce collagen. As people age, the immune system does not work efficiently and collagen production decreases.

Cruciferous Vegetables

Cabbage, cauliflower, broccoli, kale, turnips, Brussels sprouts, radishes and watercress belong to the family of cruciferous vegetables. This vegetable family helps the body rid itself of toxins and protect itself against cancer, according to WomenFitness.net. Broccoli, for example, contains indole-3-carbinol, a compound known to kill cancer cells on contact, says the book "Prescription for Nutritional Healing." Dark leafy greens help keep eyesight sharp as well. Get more nutrients by eating them raw or lightly cooked.

Nuts

Hazelnuts, sunflower seeds, and peanut butter are good sources of vitamin E, but dry roasted almonds are the best source. One ounce of almonds provides 40 percent of your recommended daily allowance. Vitamin E protects against free radicals, molecules that are associated with heart disease, cancer and cell damage. Walnuts are rich in the minerals magnesium, iron, zinc, copper, selenium and potassium, and are a good source of omega-3 fatty acids. Minerals are necessary for optimum health, while fatty acids fight inflammation, the underlying cause of aging.

Fish

Certain types of fish, such as salmon, tuna and sardines, are rich in omega-3 fatty acids. Omega-3s help fight age-related inflammation as well as lift your mood. Salmon also provides vitamin D, which helps your body absorb calcium to keep bones and teeth strong. The risk of osteoporosis increases with age. Taking vitamin D reduces fracture risk by 20 percent in people over 65, according to "Prescription for Nutritional Healing." Swordfish, shark and king mackerel are also good sources of omega 3s, but these fish sometimes have a high mercury content. If you are a vegetarian, substitute walnuts to obtain an adequate supply of omega-3s.

Olive Oil

Olive oil, in addition to being a tasty addition to your diet, can help lower cholesterol. A daily dose of olive oil reduces heart disease risk because it contains monounsaturated fats to lower LDL, or bad cholesterol. The least processed kind is extra-virgin olive oil, which also contains the highest level of polyphenols, antioxidants that help with maintaining skin elasticity.