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10 anti-ageing foods

10 anti-ageing foods

Hallie Criste

Nutrition & Recipes

Apr 17, 2019

While there’s no magical fountain of youth that will make you look 30 years younger, there are foods you can eat that help minimise and erase signs of ageing by improving your skin quality, boosting your immune system and fuelling your body with revitalising nutrients. Here are our top 10 anti-ageing foods:

1. Watercress – Watercress is filled with calcium, potassium, manganese, phosphorus and vitamins A, C, K, B-1 and B-2. These vitamins help cleanse the body internally and improve blood circulation allowing for easy transport of vitamins and minerals [1].
2. Nuts – Nuts are rich in antioxidants, fibre and omega-3 fatty acids, all of which help lower cholesterol and act as an anti-inflammatory. Omega-3 fatty acids have even been shown to slow cognitive decline [2]!
3. Blueberries – Blueberries contain a high dosage of vitamin A and C and an anti-oxidant called anthocyanin. Anthocyanin is a powerful nutrient and has been shown to enhance heart health, protect against obesity, prevent some types of cancer [3], and shield the skin from sun damage [1].
4. Pomegranate seeds – Pomegranates are high in vitamin C and contain a compound called punicalagins which helps maintain collagen levels [1]. Collagen makes up a major portion of your skin and can even help improve skin hydration and structure [4].
5. Turmeric – Many people boast the anti-ageing effects turmeric has on the body. It has been revealed to help fight skin and cell damage, chronic disease and other ageing impacts. Specifically, it contains curcumin which helps stop the end caps of our DNA from depleting (which is believed to be in correlation with ageing) [5].
6. Dark chocolate – Dark chocolate contains an antioxidant called flavanols. This unique mineral has been shown to keep your brain safe by reducing age-related cognitive decline [6] whilst simultaneously preventing skin and sun damage [2].
7. Papaya – Papaya is a particularly dense superfood containing vitamins A, C, K and E, calcium, potassium, magnesium, phosphorus and B vitamins. All of which aid in both improving and maintaining skin elasticity.
8. Broccoli – Broccoli is a vegetable chop full of vitamins and minerals. It contains vitamins C and K, antioxidants, fibre, folate, lutein and calcium. Lutein can help promote eye health but recently has also been shown to improve mental sharpness and fight intellectual decline [5].
9. Spinach – Spinach is packed with vitamins including vitamins A, C, E and K, magnesium and lutein. These vitamins all come together to promote collagen production, reduce inflammation in cells and help foster strong, shiny hair [1].
10. Avocado – Avocados are rich with fatty acids, vitamins K, C, E and A, B vitamins and potassium. The fatty acids help develop smooth, moisturised skin while vitamin A helps us rid ourselves of dead skin cells [1].

References
[1] https://www.healthline.com/health/food-nutrition/anti-aging-foods#1
[2] https://jjvirgin.com/7-anti-aging-foods/
[3] https://www.verywellhealth.com/the-scoop-on-anthocyanins-89522
[4] https://www.healthline.com/nutrition/collagen-benefits#section1
[5] https://www.redbookmag.com/body/healthy-eating/g3635/best-anti-aging-foods-women/?slide=17
[6] https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/flavanols