“Since we know that the loss of muscle begins around age 30, it makes sense to think about foods that can help slow down the process of sarcopenia—age-related muscle loss,” says Ryan Whitcomb, MS, RD, CLT, a dietitian in Jersey City, NJ. While most nutrition experts will say it’s best to get protein from whole-food sources, obtaining enough is not always possible. You can supplement with whey, adding it to smoothies, yogurt, pancake mix, and more. “Whey is a high-quality, complete protein,” says Whitcomb. “Another great thing about whey is that it is rich in cysteine, which leads to higher levels of glutathione in the body. Glutathione is one of the most important, if not the most important antioxidant in the body. Glutathione can help prevent the damage that free radicals may cause.” Beware of the 10 foods that can make you look older.
Dark leafy greens
“These vegetables, such as collard greens and kale, are an excellent source of calcium,” says Angie Asche, MS, RD, a sports dietitian and owner of Eleat Sports Nutrition in Lincoln, NE. “As you age, calcium needs are increased. One cup of cooked collard greens provides almost 30 percent of the daily value for calcium, along with a number of other important nutrients such as vitamin K, vitamin A, vitamin C, potassium, and fiber.”
“As we get older, our risk of developing chronic diseases such as hyperlipidemia, high-cholesterol, and type 2 diabetes increases,” says Emily Kyle, MS, RDN, CLT, owner of Emily Kyle Nutrition in Rochester, NY. “Consuming a fiber-rich, plant-based diet that includes beans and legumes can help reduce the incidence of these diseases, while also providing an aging body with many important nutrients such as calcium, iron, and potassium.” Add chickpeas to a rice bowl or white beans to a pizza. “You don’t need to consume an entirely plant-based diet to reap the benefits of beans, just add them to the meals you are already cooking to begin to enjoy their nutritious benefits immediately,” notes Kyle. These anti-aging foods add years to your life.