While ageing is inevitable, there’s no reason we can’t do it as gracefully as possible. The best way to slow it down? Eating a diet rich in anti-ageing foods, to fight the good fight from the inside out. Today, we bring you 20 foods you can add to your meals to press pause on ageing.
Rich in the antioxidant lycopene, tomatoes do a great job of preventing UV-induced damage like wrinkles and hyperpigmentation of the skin. Make sure you’re cooking your tomatoes in a good quality olive oil, as lycopene is more easily absorbed with some fat.
Like tomatoes, pomegranates are also full of antioxidants. You’ll find both vitamin C and ellagic acid in this tart red fruit. Pomegranates also contain another antioxidant called punicalagin which has been linked to inhibiting the breakdown of collagen (the stuff that keeps your skin plump).
Dark leafy greens
Greens like spinach and kale contain phytonutrients which help to protect our bodies from free-radical damage from UV and pollutants. You’ll also find lutein and beta-carotene which can help to improve skin elasticity.
Whether it’s macadamia, cashew or almond, they’re all a good choice to halt the ageing process. Nuts are cholesterol lowering and also have anti-inflammatory effects on the body.
Another leafy green to add to your anti-ageing arsenal, watercress is a nutritional powerhouse. Delivering you with the antioxidants vitamin A and C, watercress can help with neutralising the effects of sun and other environmental damage.
A well-known natural anti-inflammatory, turmeric will help to keep you young in both body and mind. Some early research (read: not conclusive just yet!) has the active component of turmeric being linked to the prevention of Alzheimer’s.
Another top source of antioxidants, adding more of these vitamin-rich deep blue fruits will help support any good anti-ageing regime.
Sardines, salmon and mackerel are packed with omega-3 fatty acids. These polyunsaturated fats are excellent for keeping the skin protected, hydrated and firm. Omega-3s are also helpful for reducing skin inflammation.
Sesame seeds are high in fibre, vitamins and minerals, particularly iron, magnesium, calcium and phosphorus. In short, they are an excellent choice for keeping your bones young and robust.
A tropical fruit rich in antioxidants, papaya is also high in vitamins and minerals which may help improve the suppleness of your skin. The antioxidants contained within papaya may help to minimise the appearance of wrinkles too.
Never mind if it gives you dodgy breath, garlic is great for your cardiovascular health, keeping you literally young at heart. The humble garlic bulb has also been linked to a reduction in inflammation like that associated with arthritis.
This sweet, yellow fruit is full of manganese. Why is manganese important? It helps the process of collagen production, keeping your skin young and supple looking.
If you suffer from hyperpigmentation, green tea might be the answer to your skin-prayers. Green tea is high in catechins and polyphenols, both of which help to prevent and combat UV and other pollutant damage to the skin.
Fortified plant milk
If you’re lactose intolerant or live a plant-based lifestyle, you probably have already found a plant-based milk alternative. Make sure it’s fortified with minerals like calcium and vitamin D to help keep your bones healthy.
Humble and affordable broccoli is an often-overlooked vegetable which is chockers with benefits. Rich in vitamins C and K, antioxidants, fibre, folate and calcium, it’s a veritable anti-ageing dynamo.
These sweet red berries are a potent source of flavonoids. These anti-ageing antioxidants will help to protect skin, neutralise free radical damage and keep you young from the inside out.
Watermelon is as refreshing for your skin as you might imagine it to be! Like tomatoes, watermelon also contains lycopene which helps your skin to stay hydrated.
Another rich source of flavonoids and polyphenols, figs are helpful in protecting the body from free-radical damage.
Good quality olive oil is a healthy fat that is a perfect addition to your anti-ageing diet. Olive oil is rich in omega-3 fatty acids which we already know help to reduce inflammation and keep skin youthful and plump.
Don’t be mistaken, we’re talking about excellent quality dark chocolate here. Eighty per cent cocoa or higher is going to give you the maximum anti-ageing benefits due to its high flavanol levels.