We spend billions chasing youth on the outside – wrinkle creams, hair dye, supplements promising miracles in a bottle. But the truth is, ageing doesn’t begin in the mirror. It starts quietly inside the body, affecting our brain, bones, muscles, heart and immune system long before it shows on our skin.
The good news? Some of the most powerful anti-ageing tools aren’t expensive or exotic. They’re foods many of us already eat – or should be eating more often.
Nutrition science continues to show that what we put on our plate plays a major role in how well we age, how long we stay independent, and how resilient our bodies remain over time.
Here are five of the best foods to support healthy ageing from the inside out.
1. Oily Fish (Salmon, Sardines, Tuna)
When it comes to ageing well, omega-3 fatty acids are hard to beat – and oily fish is one of the richest natural sources.
Omega-3s are essential for brain health, helping nerve cells communicate efficiently and supporting memory and cognition as we age. Research consistently links omega-3 intake with a lower risk of neurodegenerative conditions such as dementia.
They’re also powerful anti-inflammatory fats, helping to protect heart health by lowering triglycerides, reducing blood pressure and decreasing the risk of blood clots and stroke.
Oily fish also delivers a high-quality protein punch – crucial because adults begin losing muscle mass from around age 30. Without enough protein, this loss can accelerate into sarcopenia, increasing the risk of falls, frailty and loss of independence.
Add to that zinc, vitamin D and vitamin B12 – all nutrients we tend to need more of as we age – and oily fish becomes a genuine longevity food.
Aim for: At least two serves of oily fish per week.
2. Berries (Blueberries, Blackberries, Cranberries)
Small but mighty, berries are packed with antioxidants that protect cells from oxidative stress – one of the key drivers of ageing.
Blueberries are rich in anthocyanins, antioxidants linked to better memory, eye health and DNA protection. Blackberries contain compounds particularly beneficial for brain ageing, while cranberries offer antibacterial properties that support urinary tract health – a growing concern with age.
Frozen berries are just as nutritious as fresh, making them an affordable and convenient option year-round.
Tip: Mix different berries to maximise the range of protective antioxidants.
3. Green Tea
Green tea has earned its reputation as a longevity drink – and for good reason.
Around 30 per cent of green tea’s dry weight comes from catechins, potent antioxidants associated with reduced inflammation, improved heart health and a lower risk of certain cancers.
Regular green tea consumption has also been linked to better bone density, with studies showing up to a 30 per cent reduction in hip fracture risk among older adults who drink it regularly.
It also supports liver health and may help protect against cognitive decline.
How much? Up to three cups a day appears to offer benefits without overstimulation.
4. Yoghurt (Especially Greek or Natural)
It’s rich in protein and calcium, helping protect bones from osteoporosis and supporting muscle maintenance. But its biggest benefit may lie in the gut.
Yoghurt contains probiotics, which support immune function, reduce digestive issues like constipation and bloating, and help regulate body weight by improving gut microbiome balance.
It’s also an excellent source of vitamin B12, a nutrient that becomes harder to absorb with age and is vital for energy production and nervous system health.
One cup of yoghurt can provide up to 60 per cent of daily B12 needs.
5. Turmeric
Turmeric’s bright yellow colour comes from curcumin, a compound with strong anti-inflammatory and antioxidant properties.
Curcumin has been shown to support joint health, with studies finding that turmeric supplementation can rival some anti-inflammatory medications for arthritis relief – without the same side-effect profile.
Emerging research also suggests turmeric may help protect brain health and support cognitive function by reducing inflammation and oxidative damage associated with ageing.
Tip: Pair turmeric with black pepper to improve absorption.
SAS’s Bottom Line
Ageing is inevitable – but how we age is not.
A diet rich in whole foods, healthy fats, quality protein and antioxidants can support brain health, mobility, bone strength and independence well into later life.
Just as important as what we eat is how we live. Staying physically active, socially connected and mentally engaged works hand-in-hand with nutrition to support longevity.
The most powerful anti-ageing strategy isn’t found in a bottle – it’s built daily, one meal and one habit at a time.