The top 10 anti-ageing foods
By Nutrition Consultant, Jessica Robinson
While ageing is inevitable, getting old and looking our age isn’t, and there are several measures that can be taken to slow down the ageing process. One of the best ways to reduce the effects of ageing is through our diet. Here are 10 of the best anti-ageing foods:
Not only are avocados rich in vitamin E, but they are also loaded with beneficial monounsaturated fats that together support healthy, glowing skin and shiny hair. Avocados are also high in folate which keep homocysteine (a harsh protein) levels down, and if homocysteine is able to accumulate in the body it can cause tissue damage. Avocados can also be used topically as a face-tightening mask to relieve dry, itchy skin, psoriasis and eczema. For many centuries, this amazing fruit has been used as an anti-ageing agent.
All berries are rich sources of vitamin C which is essential for our immune system, keeping us fit and exerting anti-ageing benefits. Berries are also loaded with antioxidants and are high in fibre to help stabilise blood sugar levels, promote fullness and maintain a healthy metabolism. Their high antioxidant content means they are excellent for protecting our tissues from free radicals and supporting glowing, supple skin. Berries should become a regular component of your diet, and are available fresh or frozen.
I’m sure you’re not surprised to see this herb has made the list. Garlic is one of the most important foods we can consume, as its benefits are numerous. It is a natural antibiotic, helps to prevent cell degeneration, is a natural blood thinner and can prevent heart disease. It is also a prebiotic which means it feeds the beneficial bacteria in our gut, promoting a healthy immune system. It can easily be added to soups, stews, stir-fries and salads for a bit of extra flavour, but is most beneficial when consumed raw.
This amazing anti-ageing spice has been cherished by Asian women for many years. Ginger is loaded with nutrients and is anti-inflammatory. It’s many benefits include facilitating digestion, regulating bowel movement, fighting nausea and alleviating abdominal cramps. It’s no wonder that it is a staple food against the effects of ageing.
Go nuts for nuts! Almonds, walnuts, macadamias, cashews and Brazil nuts are loaded with omega 3 fatty acids to increase cognitive function and boost energy. As they are full of beneficial fats they are also helpful for keeping the skin supple. They are an excellent addition to anyone’s diet and a handful is perfect for when those pesky cravings hit or when you need a quick energy boost. They can also be added to salads, stir-fries or made into a trail mix.
Not only are they delicious, but watermelons have an alkalinising effect on the body and due to their high-water content, they are very hydrating for our skin and liver. They are now recognised as a powerful component in the anti-ageing process. Watermelon is great by itself or can be made into a delicious smoothie or salad.
7) Leafy green vegetables
Broccoli, spinach, kale, cabbage, bok choy and lettuce are high in fibre and packed with nutrients to help slow down the ageing process. They are also very liver cleansing, help to facilitate weight loss and can reduce toxins in the body. For these reasons, they are essential to a healthy diet. Cruciferous vegetables are high in sulphur, which your body requires to make collagen. As we age, our body’s ability to produce collagen declines. Collagen Food powder contains MSM (sulphur), vitamin C, zinc, silica and biotin, which support healthy hair, skin and nails.
This includes beans, peas and lentils which are excellent sources of plant-based protein and are beneficial in the fight against ageing. Beans are also loaded with fibre which can help lower cholesterol, boost your metabolism and feed good gut bacteria.
Tomatoes are rich in the phytonutrient lycopene, which is an anti-cancer and powerful antioxidant with numerous benefits to the body. They are also very versatile and can be consumed roasted, raw, sun-dried or added to salads. These circular red vegetables are capable of combating the effects of sun-induced ageing.
Like other oily fish such as sardines, mackerel and anchovies, salmon is an excellent source of omega-3 fatty acids and antioxidants which are essential for heart health and the anti-ageing process. Always aim to get wild fish as opposed to farmed fish as they are higher in good fats and vitamin D and contain less mercury. Many modern diets are low in omega-3 fats which is detrimental to our health by raising the risk of arthritis, heart disease and depression.
Incorporate these foods into your diet now to fight against the effects of ageing. Not only are they delicious, they also offer numerous health benefits. The correct dietary and lifestyle changes go a long way in the anti-ageing process.