The 5 Anti-Aging Foods Backed by Science and Why Every Woman Over 35 Should Be Eating Them Daily
- May 23, 2025
- 4 min read
Updated: Jul 4, 2025
Written by Beth Levis, Founder and CEO
Beth Levis is the founder of By Beth, a premium bovine collagen brand focused on skin health, gut health & vitality. With a background in retail & manufacturing, she transitioned to beauty after uncovering the powerful connection between gut health, skin & energy. She also hosts the With Beth podcast and YouTube channel, educating women on wellness.
“You can’t stop the clock, but you can change how loudly it ticks.” And one of the most powerful ways to do that? Through food.
As women over 35, we start to see, and feel, the signs of time. Wrinkles appear where skin once bounced. Energy dips. Brain fog creeps in. And no cream or serum can fix what’s going wrong inside.
That’s where food becomes your secret weapon.
In my years of researching gut health, energy, and skin vitality, I’ve found that there are five foods that consistently show up in the literature, and in real-life results. These aren’t exotic superfoods or trendy powders. They’re simple, accessible, and backed by real science.
Let’s explore the five most powerful anti-aging foods you should be eating daily, if you want to stay sharp, radiant, and strong from the inside out.
1. Berries: Your wrinkle-fighting brain boosters
Berries may be small, but their benefits are enormous.
Blueberries, strawberries, and raspberries are packed with antioxidants, especially anthocyanins, the pigments responsible for their vibrant colour. These compounds help neutralize free radicals, protect collagen, reduce inflammation, and even boost brain function.
The science
A Harvard study from the Nurses’ Health Study followed over 16,000 women and found that those who ate two or more servings of berries per week delayed cognitive aging by up to 2.5 years.
Blueberry extract has been shown to improve memory and learning in older adults (Journal of Nutritional Biochemistry).
Plus, berries support gut health, which we now know influences everything from energy to mood to skin clarity.
How to eat more: Add frozen blueberries to smoothies, top your oats with raspberries, or snack on a berry bowl mid-afternoon instead of a sugary treat.
2. Leafy greens: The cellular rewind button
Spinach, kale, rocket, and silverbeet may not seem sexy, but they are profoundly rejuvenating.
Rich in skin-supporting vitamin A, collagen-boosting vitamin C, bone-strengthening vitamin K, and folate for DNA repair, leafy greens offer a full-body tune-up.
The science
Rush University found that just one serving of leafy greens per day kept brains 11 years younger.
The University of Sydney linked greens with a lower risk of vision loss due to their high lutein and zeaxanthin content.
Harvard researchers also tied greens to longer lifespans and better cardiovascular function.
Leafy greens are also loaded with prebiotic fiber, which feeds your gut bacteria, creating a ripple effect across skin, immunity, hormones, and mood.
How to eat more: Blend spinach into smoothies, stir baby greens into stir-fries, or pile kale into your lunch wrap.
3. Avocados: Fat that fights aging
Creamy, indulgent, and nutrient-dense, avocados are a skin’s best friend.
They’re full of monounsaturated fats that hydrate from within, vitamin E to protect against UV and pollution, and glutathione, a master antioxidant that detoxifies the body and slows cellular aging.
The science
A UCLA study found that daily avocado consumption improved skin elasticity and firmness in just eight weeks
The Baker Heart and Diabetes Institute linked avocado-rich diets to lower cholesterol and better cardiovascular markers.
Plus, avocados help absorb fat-soluble nutrients (like vitamins A, D, E, and K), amplifying the impact of the healthy meals you already eat.
How to eat more: Try avocado toast with lemon and sea salt, mash into guacamole, or blend into smoothies for a dairy-free creamy texture.
4. Walnuts: Small nut, big brain power
Walnuts are shaped like little brains for a reason. Rich in omega-3 fatty acids, vitamin E, plant-based protein, and polyphenols, they’re powerful protectors against cognitive decline and inflammation.
The science
• The University of South Australia found that walnut eaters, especially over 60, scored higher on cognitive tests.
• Yale’s research showed improved blood flow and reduced inflammation from walnut consumption.
• A UCLA study linked walnut intake to longer telomeres, the caps on your DNA that protect against aging.
How to eat more: Sprinkle them on oatmeal, add to salads, or blend into smoothies for a creamy, brain-boosting twist.
5. Turmeric: The golden elixir of longevity
This vibrant spice contains curcumin, a potent anti-inflammatory that tackles everything from joint pain to memory loss and even hormonal imbalances.
The science
A Royal Melbourne Hospital trial showed that curcumin significantly reduced joint pain and improved physical function in eight weeks.
UCLA researchers found curcumin reduced brain plaque associated with Alzheimer’s and improved mood and memory.
A 2016 review confirmed that curcumin boosts collagen, reduces wrinkles, and improves skin tone.
How to eat more: Stir turmeric into curries or roasted vegetables, blend into smoothies, or enjoy as a golden milk latte with black pepper (which boosts absorption by 2000%).
The bottom line: Food is your first line of defense
Aging is inevitable. But how we age? That’s largely within our control. These five foods don’t just slow the clock, they help reverse the signs of aging by targeting your skin, brain, gut, hormones, and energy.
You don’t need Botox or biohacking trends.
You just need real food, used wisely, consistently, and intentionally.
And the best part?
You’ll feel the difference in days, and see it in weeks.
Beth Levis, Founder and CEO
Beth Levis is the founder of By Beth, a premium bovine collagen brand dedicated to empowering women over 30 to rediscover their confidence and vitality. With a background in one of Australia's largest and most iconic fashion houses - Australia's largest clothing manufacturer - Beth spent years immersed in retail and manufacturing before shifting to beauty. Her own struggles with skin health led her to uncover the transformative power of collagen, inspiring her to create By Beth. Frustrated by the limitations of conventional beauty products, she developed supplements designed to restore skin, energy, and overall well-being from within. Through By Beth, she helps women achieve lasting radiance and confidence, redefining beauty from inside out.
