8 Foods That Fight Aging


The average person looking to fight the aging process usually thinks of special creams or other cosmetic approaches. Of course, take care of yourself on the outside so you look as young as possible. Yet the key to looking and feeling your best as you age, begins on the inside. In this article, we look at 8 foods that fight aging and foods you should avoid. It just so happens that you’ll find several in 5% Nutrition’s exceptional functional food supplements. 

The 8 Foods That Fight Aging


Here’s one of Rich’s secrets, and it led to one of 5% Nutrition’s classic products. Rich was a big believer in eggs, and he’d have 10 egg whites with oatmeal for breakfast. He’d also add 10 egg whites to his Real Carbs post-workout shake. That’s no surprise because eggs are a premium quality protein. They also have a high content of choline, an important cognitive enhancer.(1)


Of course, coffee is well-known for its energy and alertness benefits. It also improves performance and acts as a thermogenic. But did you know that coffee contains polyphenols and chlorogenic acids? These have several benefits which may include helping to fight aging.(2)


Fatty fish, which is high in omega-3 fatty acids, support a healthy inflammatory response and cardiovascular health. They may also support anti-aging benefits. In addition, omega-3 fatty acids may help prevent UV damage.(3)


Most nuts are high in vitamin E. Some, such as walnuts, are high in omega-3 fatty acids. Both nutrients have extensive benefits. Eat a couple of handfuls a day, add some to oatmeal or yogurt, and add them to your recipes. 


Berries, especially blueberries, are usually at or near the top of any superfood list. No wonder, they’re loaded with important vitamins, minerals, and antioxidants. These key nutrients help control oxidative stress and fight free radicals. Of course, 5% added blueberry fruit powder to Real Carbs. Rich drank several servings every day, and when it comes to fighting aging, it’s easy to see why.(4)


Yogurt, especially Greek yogurt, is high in protein and calcium. Of course, Greek yogurt is a great way to help meet your daily protein goals. It’s also a substantial source of healthy bacteria for gut health and good digestion. Just make sure you go with the low or no-sugar kind. You can add your own toppings and add to the health benefits. 

Sweet Potatoes

Real Carbs is a functional food. It meets Rich’s ideas of supplements made using only whole food sources. Rich was on to something and not merely from an anti-aging perspective. If you read the label on a jug of Real Carbs, the first ingredient is Sweet Potato powder. 

Sweet potatoes are moderately high on the glycemic index, making them a great choice post-workout. In the Real Carbs formula (and Real Carbs + Protein), they are combined with other, lower Glycemic carbs. Sweet potatoes are an excellent source of vitamin A, which is crucial for healthy vision and skin. They’re also an antioxidant. 

Green vegetables

Many of the most nutrient-dense superfoods are green vegetables. Foods such as kale, spinach, and broccoli are high in nutrients and antioxidants. They are also high in fiber, which means many of the carbohydrate calories are not absorbed. If you look at what these anti-aging foods have in common, it’s micronutrients and antioxidants. These promote good health, healthy skin, and good vision, among other benefits. Since aging often leads to unwanted weight gain, the fiber content of green vegetables can be a tool to help you maintain your youthful weight.(5)

Say No To These Foods

Fighting aging is as much about what you shouldn’t eat as what you should eat. For example, say no to fried foods, which are high in unwanted fat. For optimal anti-aging benefits, read labels and limit sodium and sugar. You should also avoid heavily processed foods. Again, follow Rich’s advice and focus on real food. That means eating healthy foods with a full spectrum of nutrients. Not only will that help you optimize your bodybuilding progress, but you’ll also have more success fighting aging. 

5% Nutrition Functional Foods

Most likely, Rich wasn’t thinking about fighting aging when he came up with whole-food-based powders. But he understood the benefits. These benefits happen to be useful tools for those lifters fighting aging. Our functional foods include Real Carbs, Real Carbs Rice, Real Carbs + Protein, Shake Time, Egg White Crystals, Snack Time, and KTCO Bars (whew, what a list!). 

All of these legendary products support good health and help fight aging because they contain real food. That means that any older 5%er has an advantage that other supplement users may not have - classic products high in the nutrients you need to be your best. Stop by 5% Nutrition and stock up today!


  1. Choline — Health benefits, dosage, safety, side-effects, and more | Supplements - Examine
  2. Fukushima Y, Takahashi Y, Hori Y, Kishimoto Y, Shiga K, Tanaka Y, Masunaga E, Tani M, Yokoyama M, Kondo K. Skin photoprotection and consumption of coffee and polyphenols in healthy middle-aged Japanese females. Int J Dermatol. 2015 Apr;54(4):410-8. doi: 10.1111/ijd.12399. Epub 2014 Jul 11. PMID: 25041334.
  3. Martí Del Moral, A., & Fortique, F. (2019). Omega-3 fatty acids and cognitive decline: a systematic review. Omega-3 y deterioro cognitivo: una revisión sistemática. Nutricion hospitalaria, 36(4), 939–949. https://doi.org/10.20960/nh.02496
  4. Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International journal of molecular sciences, 16(10), 24673–24706. https://doi.org/10.3390/ijms161024673
  5. Mechchate, H., El Allam, A., El Omari, N., El Hachlafi, N., Shariati, M. A., Wilairatana, P., Mubarak, M. S., & Bouyahya, A. (2022). Vegetables and Their Bioactive Compounds as Anti-Aging Drugs. Molecules (Basel, Switzerland), 27(7), 2316. https://doi.org/10.3390/molecules27072316
Leaderboard (AD)