10 Superfoods That Help Older Women Age Backwards (And How Much to Actually Eat)
We hear a lot about foods that we should be eating more of. Blueberries, salmon, chia seeds…the list goes on and on.
But what no one tells you is how much is the perfect amount? How many blueberries should we be eating? How often should we be eating salmon each week? The list goes on and on.
We wanted to answer that question, so we did! We looked at studies that reliably showed foods that could help what can be referred to as “anti-aging.” Not because you’re going to turn into Benjamin Button (we’re all still going to get older), but foods that can help with things like skin elasticity, bone density, muscle development and things like blood vessel function. These are all things that affect post-menopausal women the most.
The other important note for this article is that you can find the foods that you love the most and focus on those. Because any diet is only going to work if you’re going to stick to it. And there is a lot of research out there that points to people stopping any kind of diet if they’re forced to eat foods they don’t like. So find the ones you like the most and lean into those.
Some of these can be easily added to your daily/weekly diet. Others can work in supplements. Either way, they are worth considering!
Why Quantity Matters
To get meaningful nutritional research done, you have to test a specific amount over a period of time and look for a specific result.
So, a study showing the benefits of eating a cup of blueberries a day for 12 weeks doesn’t mean a few blueberries here and there will yield the same results. And, a study using concentrated fish oil doesn’t mean that eating salmon once or twice a week will provide the same benefits.
Also, consider whether or not the amount of food listed is actually something you can reasonably add to your diet. A few prunes isn’t a big deal for breakfast. Almonds, though, are high in calories, so two ounces might replace another snack. Concentrated green tea supplies far more than a couple of cups you’d normally drink in a day.
Look at both the result and the difficulty of achieving it.
1. Leafy Greens: About One Serving a Day
Your mom always told you to eat your greens. And she was right. Leafy greens had one of the most impressive results, though the findings are observational, not experimental.
In the Rush Memory and Aging Project, researchers followed 960 people, at an average age of 81, for an average of 4.7 years. They found that participants who ate about 1.3 servings of leafy greens daily had cognitive decline similar to those who were 11 years younger than those who consumed very little, according to the journal Neurology in 2018.
Keep in mind, though:
“The study results do not prove that eating green, leafy vegetables slows brain aging, but it does show an association.”
The benefits were associated with folate, vitamin K1, and lutein. A single cup of raw spinach contains about 145 micrograms of vitamin K1, more than the whole day’s worth recommended, according to USDA nutrient data.
Incorporating a daily serving of greens doesn’t mean preparing salads each time. Put spinach in scrambled eggs, cook up a few leaves with your favorite vegetables, or use spinach as a quick side dish. It’s a small change you’ll find easy to make within meals you already enjoy.
2. Salmon: Two to Three Servings a Week, With a Caveat from the Research
The muscle findings often used to support eating salmon came from a fish oil trial.
Researchers at Washington University gave 60 men and women, ranging in age from 60 to 85 (about two-thirds of whom were women), either fish oil or corn oil for six months. Those who took fish oil saw a 3.6 percent increase in thigh muscle volume, gained 2.3 kilograms of grip strength, and were able to lift 4.0 percent more weight with their one-rep max, as reported in the American Journal of Clinical Nutrition in 2015.
“Fish oil–derived n–3 PUFA therapy slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults.”
The daily dose was 1.86 grams of EPA plus 1.50 grams of DHA, given in capsules.
By comparison, a three-ounce serving of cooked farmed Atlantic salmon has around 1.8 grams of EPA and DHA combined, according to USDA nutrient data. Wild Atlantic salmon has about 1.6 grams. To match the study dose, you would have to eat roughly two of those servings each day.
Two to three servings a week is a more sustainable food habit than that, but it isn’t what the study entailed. Canned wild salmon is another possibility if the price or inconvenience of fresh salmon is prohibitive.
3. Almonds: About Two Ounces a Day, as a Substitute for Another Snack
Researchers in one study looked at 49 fair-skinned postmenopausal women over 24 weeks. They ate either almonds or an isocaloric substitute such as fig bars, granola bars, or pretzels.
Average wrinkle severity decreased by 15% in the almond group at 16 weeks and by 16% at 24 weeks. Facial pigment intensity decreased by 20%. The other group showed no changes in their scores. The results were published in Nutrients in 2021.
“Daily consumption of almonds may be an effective means of improving the appearance of facial wrinkles and skin tone (indicated by decreased pigment intensity) among postmenopausal women with Fitzpatrick skin types I and II.”
Those almonds were equal to 20% of participants’ daily calories, about 340 calories, or two servings of one ounce each.
That also brings in about 14.6 milligrams of vitamin E, just under the daily goal of 15 milligrams, according to USDA nutrient data.
The substitution is a key aspect of the study. If you’re going to do this, figure out what snack the almonds will take the place of.
4. Prunes: Five or Six a Day
Prunes might not be the most exciting meal addition, but the bone-density research earns them a spot here.
In a 12-month study at Penn State, 235 postmenopausal women, who averaged 62 years of age, were given either 50 grams or 100 grams of prunes per day, or no prunes.
In the 50-gram group, total hip bone density remained fairly stable, losing only 0.3%. The control group lost 1.1% over the course of the year. It was published in the American Journal of Clinical Nutrition in 2022.
“Consuming five to six prunes a day for 12 months resulted in preservation of bone at the hip.”
Fifty grams is equivalent to about five or six prunes. That yields about 120 calories, 3.6 grams of fiber, and 30 micrograms of vitamin K, according to USDA nutrient data.
The larger amount proved to be difficult to adhere to: 41% of the 100-gram group withdrew, compared with 15% of the 50-gram group. The California Prune Board sponsored the research.
For a daily routine, the smaller dose is a good result in and of itself. It was easier to do, and it was the amount associated with preserving hip bone density.
5. Blueberries: One Cup Per Day
In a 12-week study, 43 postmenopausal women, ages 45-65, with elevated blood pressure or stage 1 hypertension were given either blueberry powder or a placebo.
Each person took 22 grams of freeze-dried powder, which is roughly the equivalent of a cup of fresh blueberries. After 12 weeks, a measure of artery dilation was 96 percent greater in the blueberry group compared to their own starting point. No such change occurred in the placebo group. The results were reported in Food & Function in 2023.
“This is the first study of its kind assessing the effects of daily blueberry consumption on endothelial function and oxidative stress-mediated suppression of endothelial function in postmenopausal women with elevated blood pressure or hypertension.”
This is a measure of “endothelial function,” or how well the blood vessel lining allows the arteries to expand. Endothelial function can decrease after menopause, when estrogen stops providing some of its protective benefits.
Blood pressure did not go down in this trial. The change was only in this blood vessel measure, a difference that might be overlooked by a headline.
The U.S. Highbush Blueberry Council and USDA funded the research. If you find a cup of fresh blueberries each day to be too expensive at the store, frozen blueberries are a more practical option for most of the year.
6. Avocado: One a Day
A small UCLA pilot trial studied 39 women ages 27-73 over eight weeks. Women who ate one avocado per day had improved elasticity and firmness of their forehead skin, and the firmness change was better than in the control group. Results were reported in the Journal of Cosmetic Dermatology in 2022.
“In the bigger context, skin is a part of the body and you can’t just rely on topical treatment to keep your skin in great health.”
The changes were only observed in the forehead. Under-eye skin did not change, and there were no changes in skin hydration, pigmentation, oil production, or resistance to UVB.
These caveats are important. This was a pilot study with only 39 people over eight weeks, so the results are encouraging but early stage.
Dr. Li also made the point that one can use an avocado to replace something less healthy in your normal diet. This is a far more productive way to incorporate this item into your life than merely adding another daily item to all the things you already eat.
7. Cooked Tomatoes: Tomato Paste With Olive Oil
In the tomato research, the participants got 40 grams of tomato paste (which contains about 16 mg of lycopene) along with 10 grams of olive oil each day.
After 10 weeks, the resulting redness from UV exposure was 40 percent less in this group than in those who received olive oil alone. No change was found at four weeks. The study was published in the Journal of Nutrition in 2001.
A second trial in Newcastle and Manchester used 55 grams of tomato paste daily for 12 weeks. They measured 33 percent more protection, and an increase in skin procollagen, as reported in this article on the trial.
“People should not think that tomatoes in any way can replace sun creams, but they may be a good additive.”
Cooking and oil matter because cooked tomatoes eaten with fat result in better absorption of lycopene. Of course, eating a raw slice of tomato isn’t the same as what they consumed in the study.
Also, we should contextualize the benefit. According to the article, the result is approximately equivalent to an SPF of 1.3, which isn’t enough to say that you should swap your sunscreen out for tomato paste.
8. Soy: Look at How They Consumed the Soy in the Study
In a six-month trial with 44 postmenopausal women (average age between 62 and 64), they compared daily soy protein consumption with casein protein consumption.
The soy group was given 30 grams of soy protein, with 50 milligrams of isoflavones per day. Their wrinkle severity went down 5.9 percent at 16 weeks and 7.1 percent at 24 weeks, and hydration went up 39 percent on their left cheek and 68 percent on their right. This study was published in Nutrients in 2023.
“Dietary soy protein supplementation with isoflavones may improve skin photoaging, including wrinkles and dyspigmentation, and increase skin hydration in postmenopausal women with Fitzpatrick skin types I, II, and III.”
A 7.1 percent change over 6 months isn’t huge. And it’s worth noting that the comparison group got a different type of protein, so this study is comparing soy to casein.
The researchers used a soy protein isolate powder. While edamame, tofu, tempeh, and soy milk are all options for eating soy, those preparations aren’t the same as what was used in the study, nor are they able to match the dose consistently. So, keep this in mind when applying the results to your own diet.
9. Green Tea: They Had More Than a Few Cups
In a 12-week study with 60 women, the control group was given a control beverage, while the experimental group was given a beverage with 1,402 milligrams of total catechins per day.
The UV-induced erythema levels decreased by 16 percent at 6 weeks and 25 percent at 12 weeks. They also reported improvement in elasticity, roughness, scaling, density, and hydration, and increased blood flow to the skin. This study was published in the Journal of Nutrition in 2011.
“Green tea polyphenols delivered in a beverage were shown to protect skin against harmful UV radiation and helped to improve overall skin quality of women.”
The key here is that the study used a concentrated drink, and drinking two or three cups of regular green tea isn’t the same as drinking the beverage used in this study.
To put this into perspective, European food safety officials estimate that green tea drinkers get between 90 and 300 milligrams of EGCG a day from their infusions, with heavy drinkers getting up to 866 milligrams a day. That number refers to EGCG, while this study number is for total catechins, so they’re not directly comparable.
Still, two or three cups is doable as a daily habit, and matcha has even more per serving since you’re consuming the entire leaf rather than steeping and tossing it out. But this doesn’t mean that your cup of green tea is going to have the same benefits.
10. Cocoa: What the Study Says About Chocolate
The biggest cocoa study, known as COSMOS, included 21,442 older US adults, including 12,666 women aged 65 and older.
They took either cocoa extract with 500 milligrams of flavanols a day or a placebo for a median time of 3.6 years. There was no significant decrease in total cardiovascular events, which was the primary outcome. However, there was a 27 percent decrease in cardiovascular death, which was the secondary outcome. This study was published in the American Journal of Clinical Nutrition in 2022.
“COSMOS was not a chocolate trial — rather, it’s a rigorous trial of a cocoa extract supplement that contains levels of cocoa flavanols that a person could never realistically consume from chocolate without adding excessive calories, fat, and sugar to their diet.”
There’s also another 12-week study that tested skin health with 326 milligrams of cocoa flavanols per day. They found it reduced UV-induced redness by 25%, while increasing skin density and hydration.
That doesn’t mean you’re going to get the same effect if you eat a couple pieces of dark chocolate. There’s usually no mention of the flavanol content on a chocolate bar’s nutrition label, and the alkalization process for Dutch-process cocoa reduces its flavanol content.
We certainly have many reasons to eat chocolate, but none of the research mentioned above gives us any concrete answers on how much to consume before bed.
3 More Foods to Consider
While not as direct in their research, kiwi, sweet potato, and chia all have some benefits.
Kiwi: A single medium green kiwi contains 64 mg of vitamin C, which means eating two exceeds the 75 mg per day recommendation for women according to USDA nutrient data. In one study, among 4,025 American women between the ages of 40 and 74, women with higher vitamin C consumption were less likely to have a wrinkled appearance. That was an observational study, so it’s impossible to say whether the vitamin C made the difference.
Sweet potato: According to USDA nutrient data, 100 g of cooked sweet potato contains about 11,500 mcg of beta-carotene, making it a very potent source of that nutrient.
Chia: In a small study of 10 postmenopausal women, adding 25 g of chia seeds per day for seven weeks increased blood levels of ALA by 138% and EPA by 30%, but did not increase DHA. It only looked at blood levels, which is a significant limitation for determining how chia stacks up against fish.
What These Foods Can and Can’t Do
Each study evaluated one particular outcome ranging from the depth of wrinkles to hip bone density, to artery dilation to muscle retention. None of the studies demonstrates that a single food reverses aging for the whole body.
Nor does skin research replace the need for sunscreen.
“It’s important to remember that while these antioxidant supplements may enhance the effects of your sunscreen and other forms of sun protection, they can’t replace them.”
Sunscreen, resistance training, quality sleep, and avoiding smoking should still be our priorities. Diet can be a great addition.
You don’t need to buy every food on this list. Choose one or two that you like, that you can buy, and that you can easily integrate into your routine. You’re much more likely to stick with a modest change than filling your cabinets with foods you feel bad for not using.
Amounts and Outcomes at a Glance
| Food | Amount in the research | What moved | Source |
|---|---|---|---|
| Leafy greens | 1 serving a day | Slower cognitive decline | Neurology, 2018 |
| Salmon | 2–3 servings a week | Muscle volume and strength | AJCN, 2015 |
| Almonds | 2 oz a day, swapped in | Wrinkle severity, pigment | Nutrients, 2021 |
| Prunes | 5–6 a day (50 g) | Hip bone density | AJCN, 2022 |
| Blueberries | 1 cup a day | Blood-vessel function | Food & Function, 2023 |
| Avocado | 1 a day | Forehead firmness, elasticity | J Cosmet Dermatol, 2022 |
| Cooked tomato | 40–55 g paste, with oil | UV redness, procollagen | J Nutr, 2001 |
| Soy | 30 g protein / 50 mg isoflavones | Wrinkle severity, hydration | Nutrients, 2023 |
| Green tea | 2–3 cups (trial used more) | UV redness, elasticity | J Nutr, 2011 |
| Cocoa | Extract in the trials, not bars | Cardiovascular death, skin | AJCN, 2022 |
Choose a Food You’ll Keep Eating
Remember, you need to consistently work these foods into your diet. These studies were done over time. One avocado will not suddenly turn your forehead smooth. This is about changing your diet, not trying something once.
If you give these enough time, then you’re much more likely to see the results!
For me, blueberries are the easiest to add to the list of my daily diet. I LOVE them. They go great in anything, so you can add them to almost any breakfast or salad. And they’re great on their own. Sometimes I just stand over the sink and pop a handful or two in my mouth.
The ones that I have hardest are avocados. Not that I don’t love them (and guacamole.) I could eat them all the time. But the problem I have is finding ones that are ripe enough to eat and not overripe so that they’ve gone bad. What is it about avocados? It’s like they’re perfectly ready to eat in the span of an 5 minutes!
Which ones are your favorites? And which ones do you like the least?
