The Anti-Aging Diet
Discover the anti-aging diet to slow down aging. Antioxidants, omega-3s, polyphenols and foods to avoid. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 143 lbs
Active woman, 50 years old, 143 lbs
Sedentary man, 50 years old, 176 lbs
Active man, 50 years old, 176 lbs
Understanding cellular aging
Aging is a natural process influenced by several factors: oxidative stress (free radicals), glycation (reaction between sugars and proteins), chronic inflammation, and telomere shortening. Diet can positively affect each of these mechanisms.
Antioxidants: your anti-aging allies
Antioxidants neutralize free radicals responsible for cellular aging. The best sources are berries (blueberries, raspberries, blackberries), dark chocolate (70%+ cocoa), green tea, colorful vegetables, and nuts. Vary the colors on your plate to maximize benefits.
The key role of omega-3s
Omega-3s (EPA, DHA) reduce chronic inflammation linked to aging. They protect the brain, skin, and heart. Sources: fatty fish (salmon, mackerel, sardines) 2-3 times per week, walnuts, flaxseeds, and chia seeds.
Limit sugar to preserve collagen
Glycation is a process where sugars bind to proteins like collagen, stiffening them and accelerating skin aging. Limit added sugars, high glycemic index foods, and favor natural sugars from whole fruits.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to the Anti-Aging Diet
Important: This information is for educational purposes only. Aging is a natural process and diet is one factor among many. Consult a healthcare professional for personalized guidance.
The anti-aging diet aims to slow cellular aging processes by providing protective nutrients and limiting accelerating foods.
Anti-Aging Superfoods
Berries: antioxidant powerhouses
- Blueberries: rich in anthocyanins, protect the brain
- Raspberries: excellent source of vitamin C
- Blackberries: powerful antioxidants
- Acai: highly concentrated in polyphenols
Goal: a handful of berries per day, fresh or frozen.
Dark chocolate and green tea
- Dark chocolate 70%+: protective flavanols
- Green tea: anti-aging catechins (EGCG)
- Matcha tea: maximum concentration of antioxidants
Healthy fats
- Extra virgin olive oil: polyphenols and vitamin E
- Avocado: vitamin E and monounsaturated fats
- Walnuts: plant omega-3s and antioxidants
- Fatty fish: EPA and DHA omega-3s
Foods to Limit
- Added sugars: accelerate glycation
- Ultra-processed foods: often high in AGEs (advanced glycation end products)
- Fried foods: create oxidizing compounds
- Excess alcohol: dehydrates and stresses the liver
- Charred meats: harmful compounds at high temperatures
The Mediterranean Diet: anti-aging reference
The Mediterranean diet is the most studied for longevity:
- Abundance of vegetables and fruits
- Olive oil as the main fat
- Regular fish, rare red meat
- Legumes and whole grains
- Moderate red wine (optional)
Why Voical Can Help You
With Voical, track your consumption of anti-aging foods and identify habits to improve. Visualize your progress toward a more protective diet over time.