Let’s be honest: anti-aging products and services are a multi-billion-dollar industry. From skin care to exercise equipment to hair transplants, there is a huge market for helping people hold off the signs of aging for as long as possible.

While many of these anti-aging products and services work very well, a number of people prefer to use simpler ways to preserve their youth. Dr. Paul Pin’s older patients often ask him about healthy ways to change their current diet to delay the signs of aging.

You can get a long way toward preserving your youthful features without having to buy special, proprietary diet formulas. Instead, changing up your diet by adding more fresh fruits and vegetables, taking certain nutritional supplements, and cutting back on sugar and carbs can keep you looking youthful and rejuvenated for years to come. Read further to find out how you can do this.

Water

There is definitely truth in the saying that “water is life.” Our bodies are mostly made of water, which is why it is so vital for our existence. It is even more important as we get older, as many of our various bodily systems that rely on proper hydration, such as the digestive tract, start to age. A good rule for how much water to drink each day is to remember what is known as the 8 x 8 rule: eight 8-oz. glasses of water each day.

Fruits and Vegetables

Blueberries: You’ve probably heard about blueberries as an antioxidant superfood that can help fight cancer. While this is certainly true, its antioxidant power can also help fight off signs of aging by preventing cellular deterioration of facial skin. Blueberries are also packed with vitamins A and E.

Tomatoes: Tomatoes come packed with lycopene. Studies suggest that this particular chemical may help protect against certain types of cancer, including lung and prostate cancer. More recent research from Harvard University has shown that lycopene can also reduce inflammation and cholesterol levels, improve the body’s immune system, and protect against strokes due to blood clots.

Dark Green Leafy Vegetables: Examples of these include broccoli, kale, bok choi, and spinach. These veggies are a powerhouse of nutrients. They contain high levels of fiber, iron, magnesium, potassium, folate, and calcium. They are also naturally low in sodium and cholesterol.

Dairy

Yogurt: You probably already know that yogurt is a great natural source of probiotics to help digest food. However, it has benefits beyond that, including being a good source of calcium and protein. You can also get yogurt that is fortified with vitamin D, as well as yogurt made from soy milk if you cannot tolerate cow’s milk. Even better, yogurt pairs well with blueberries, nuts, and dietary fiber to make a healthy snack.

Protein Sources

Fatty fish: You may already be taking omega-3 supplements to help lower your risk of stroke or heart disease. If so, you may be missing out on the benefits of eating fatty fish itself, such as salmon or mackerel. Not only are you getting your omega-3 fatty acids in higher concentrations that are closer to the source, but you get the added benefit of fish being a great source of protein.

Nuts: In terms of a dense source of nutrition, nuts are proof that good things come in small packages. They come packed with omega-3s, unsaturated (good) fats, fiber, and protein. Nuts are also heart healthy. Look for nuts that come without any added salt or other flavoring or coating.

There are thousands of companies that tout the benefits of their products or services to help you look more youthful. However, you may also find that simple changes to your diet can also slow down the signs of aging.