It’s common knowledge that poor diet and lifestyle choices can contribute to the effects of ageing. Looking and feeling your best as you age is a combination of factors, from proper sleep and regular exercise to a healthy diet. The right foods can nourish you from the inside out, contributing to a stronger body, younger looking skin, healthier hair, a sharper mind, and of course, a thinner waistline!
Perhaps one of nature’s best known “superfoods”, blueberries are packed with phytonutrients and antioxidants, which help to protect against ageing and disease. The powerful benefits of blueberries include reducing inflammation, strengthening bones, lowering blood pressure, and promoting heart health. While all berries have valuable antioxidants, blueberries have the most concentrated source. Phytonutrients have been shown to limit the development of cancer cells and to lessen the severity of heart disease. Blueberries are an easy addition to your daily diet. You can top off your cereal or yoghurt, make a blueberry smoothie, throw a handful into a salad, or enjoy them on their own!
Nuts and Seeds
Packed with protein, healthy fats, and vitamins, mixed nuts and seeds make the perfect snack. Macadamia nuts contain high amounts of manganese, magnesium, and Vitamin B1. Pecans can have positive benefits on your heart health, with anti-inflammatory properties and lots of antioxidants. Almonds and walnuts are also rich in antioxidants and polyphenols, making them the perfect disease fighting food. In fact, research shows that just two handfuls of walnuts a day can help prevent breast cancer and prostate cancer, as well as support brain health. Pistachios have been shown to lower blood pressure and cholesterol, while Brazil nuts are an excellent natural source of selenium. Sunflower and pumpkin seeds also pack a powerful punch of antioxidants and phytosterols. Pumpkin seeds are high in zinc, which supports prostate health, while sunflower seeds are rich in B vitamins, Vitamin E, selenium, copper and magnesium. Chia seeds are another well-known superfood and high in Omega-3’s. Along with sesame seeds, chia seeds are great for bone health as well. All of these nuts and seeds are an excellent source of protein and dietary fibre and are rich in antioxidants, which help support the immune system and protect your cells from ageing and disease.
Full of healthy fats, avocados can support healthy skin, stabilise blood sugar levels, and even boost your immune system. Zeaxanthin, lutein and antioxidants found in avocados can be great for your vision and may help reduce the risk of developing age-related macular degeneration. Rich in Vitamin K, which is vital for bone health, as well as vitamins C, E, and B6, avocados provide almost 20 essential vitamins and minerals. Other possible health benefits include improved digestion, lowered risk of depression, and protection from chronic disease, including heart disease and cancers.
Lemons and limes can be a great way to diminish the appearance of fine lines and wrinkles. They are rich in Vitamin C, and studies show that they can significantly improve your skin’s appearance. Adding slices of these refreshing citrus fruits into your daily water is an easy way to increase your intake. Oranges are also beneficial for keeping your skin looking youthful. Along with being high in Vitamin C, oranges contain collagen, which makes the skin more elastic and softer looking. And of course, all that Vitamin C from these delicious fruits is a fantastic immune booster!
Adding healthy greens into our regular diet can provide some fantastic anti-ageing benefits. Spinach, for example, can improve your eyesight, your skin, promote stronger bones and muscles, regulate blood pressure, and is beneficial for heart health. As a rich source of vitamins, minerals, and phytonutrients, spinach even has anti-cancer benefits. Another favourite leafy green is the superfood kale. An impressive source of Vitamin K, kale is good for your bones and can help ward off heart disease. If you’re looking to sharpen your brain power, reach for the broccoli! Studies show the lutein in broccoli can help improve cognitive function. Lutein also supports eye health.
Maintaining a healthy diet and incorporating these great anti-ageing eats into your daily routine is easier than you think. Start with making the right choices at the grocery store, and create the habits that will have you looking and feeling your best, from the inside out!