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Anti-Aging Foods Rich in Antioxidants

Dear Dr. Dave and Dr. Dee,

What are some good anti-aging foods? Why would these foods help wrinkles?



Dear Curious,

Anti-aging foods are rich in antioxidants. Antioxidants help keep skin firm by protecting the skin's collagen and elastic tissue from oxidants or "free radicals" (unstable oxygen molecules) that attack it. These foods could help prevent and reduce inflammation, regulate metabolism, burn body fat, lower cholesterol and blood pressure, prevent cancer, protect against heart disease, and benefit digestive health (, 2009; Perricone, 2009).

Different doctors and nutritionists have their favorite antioxidant foods. But, certain foods seem to show up on most lists such as berries, dark green leafy vegetables, salmon, tomatoes, tea, nuts, beans and whole grains. The Oprah Show has featured Dr. Nicholas Perricone and Dr. Mehmet Oz who recommended foods to help look and age better. Dr. Perricone and Dr. Oz's anti-aging food lists are below.


1. Acai Fruit: a high energy berry from the Amazon.

2. Allium Family: garlic, onion, leeks, and chives.

3. Barley: most beneficial grain.

4. Green Foods: blue green algae, barley grass, wheat grass.

5. Buckwheat Seed: more protein than rice or wheat.

6. Beans & Lentils: high fiber.

7. Hot Peppers: anti-inflammatory analgesic.

8. Nuts & Seeds

9. Sprouts

10. Yogurt and Kefir

A more detailed list of anti-aging foods recommended by Dr. Perricone is below (


1. Blueberries, sweet potatoes, broccoli, tomatoes, acai: recommends 5 servings of anti-oxidant foods per day.

2. Tea: green or white: 4 cups a day.

3. Red Wine or Dark Grape Juice: 1 glass a day.

4. Spices: cinnamon, turmeric, paprika, cayenne pepper, rosemary, ginger.

5. Fiber: beans, brown rice, whole grain pasta and breads. 25 grams a day by eating fruits, vegetables and whole grains. Dr. Oz recommends steel-cut oatmeal over regular oatmeal.

6. Omega-3 Fatty Acids: flax seeds, walnuts, hemp seeds, salmon, olive oil. Substitute spirulina algae (what salmon eat) for salmon because of concerns about rising mercury levels. When cooking olive oil, reduce oxidation by not frying foods in it and adding the oil to the pan after the food has been added. Have 1-2 tablespoons of olive oil a day, i.e. salad dressing

7. Vitamin D: 1,000 units

8. Calcium and magnesium: 600mg calcium and 20mg magnesium twice daily. Magnesium is important to take with calcium in order to not get constipated.

9. DHA Omega-3: 600mg a day

10. Baby Aspirin: 2 daily (each baby aspirin has 81mg) Be sure it is not regular aspirin, which would be too high a dose.

11. Multivitamin: cut the pill in half and take half in the morning and the other half in the evening.

In addition, do cardio, strength, and flexibility exercises, get enough sleep, meditate 5 minutes a day, have sex with your significant other, and floss (Oz cited in, 2009).

For more information, go to and