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5 Mediterranean Anti-Aging Foods To Eat Now

ByElena Paravantes, MS, RD

The Mediterranean diet is known as one of the best diets for longevity. Foods rich in in antioxidants are responsible for its anti-aging effects. Adding these 5 foods to your diet will help you fight the effects of aging to feel and look your best.

5 Mediterranean Anti-Aging Foods To eat Now

1.Greens 

Greens such as spinach, kale, collard greens, chard etc. are a nutrient dense food. They are rich in vitamins and antioxidants that can reduce oxidative stress. Research has shown that consuming at least one serving of greens a day resulted in slower cognitive decline as measured on tests for memory and thinking skills.
How much: Try to have at least 5 servings a week.
Suggested Recipes:
>>Authentic Greek Spanakopita – Spinach and Feta Pie
>>Baked Eggs with Spinach and Feta
>>Mediterranean Beet Salad with Tangerines, Greens and Feta

2. Sardines, Anchovies, Salmon 

These fatty fish are great to reduce the effects of aging as they are excellent sources of omega-3 fatty acids which have anti-inflammatory properties and can protect from diseases such as arthritis and heart disease. In addition omega-3 fatty acids can promote hydration of skin and minimize skin inflammation.
Ηow much: 2-3 servings a week
Suggested Recipes:
>>5 Minute Mediterranean Salad with Sardines and Chickpeas
>>Mediterranean Garlic and Herb Crusted Roasted Sardines
>>Mediterranean Black-Eyed Pea Salad with Smoked Salmon 

3. Tomatoes 

Tomatoes can provide additional protection as we age. They are a source of the antioxidant lycopene which not only protects from certain types of cancer but is a carotenoid that can protect the skin from sun damage. In addition to lycopene, it is also an excellent source of vitamin C which is also an antioxidant and protects the skin from premature aging.
How much: Every day
Suggested Recipes:
>>Easy Roasted Zucchini with Garlic and Tomato
>>5-Ingredient Mediterranean Salad
>>Authentic Baked Feta and Tomatoes

Best Mediterranean Diet cookbook for beginners

4. Herbal Teas

Consumption of herbal teas such as sage, oregano, fennel, chamomile that are rich in antioxidants and polyphenols are associated with longevity. Plus, they are great way to keep our body hydrated.
How much: Every day

5. Sesame Seeds and Tahini

Sesame seeds and sesame seed paste (tahini) excellent sources of protein and vitamin E and a good source of iron, calcium, and copper. They also contain lignans a group of substances that have antioxidant activity and appear to lower cholesterol levels in the blood, but also protect from cancer. Sesame seeds are rich in the good fat and appear to protect from cell and tissue damage of the skin.
How much: 2-3 times a week
Suggested Recipes:
>>Pasteli: Greek Honey-Sesame Bars
>>Savory Tahini- Feta Toast
>>Lentil Dip with Tahini and Lemon

Photo by Casey Lee on Unsplash

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

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4 Comments

  1. I love tomatoes but have been battling GERD for about 10 years and have had to eliminate tomatoes and minimize lemon because of it. Is there anything I can use instead that maybe isn’t equal but will provide most of what I’m otherwise missing by not eating tomatoes?

    Reply

    1. You might be surprised at the healing powers of the body. If weight is an issue for you, try fixing that with doctors recommended programs. If there’s other underlying issues that you hope to resolve with changing eating habits, then work on those and consider trying tomatoes again in the future. Luckily I don’t have those issues. Lemon and tomatoes are still fine here but I struggle with gluten bloat often before I’m even finished with the meal. ‍♀️ I know the frustration. Pizza is absolutely off my eating list probably forever. There doesn’t seem to be a fix for gluten interolerance

  2. Thank you so much, Elena, for amazing guidance on eating the healthy Mediterranean way.
    I look forward to your emails.
    It teaches your readers much-needed suggestions/information on how to eat the ‘Med’ way.
    I found the story about Greek coffee fascinating!
    Although my heritage is central European, I’m not from Greece but so appreciate their way of enjoying and celebrating food.
    Keep sharing, please. Warmest, Annette

    Reply