Diet and Nutrition: Anti-Ageing Foods To Help Slow Down The Ageing Process
Ageing is an inevitable process which we all have to face and although science and advances in medicine have helped make us live longer and healthier lives we have yet to crack the ageing process. However, through good diet and nutrition we can arrest the process somewhat and by eating the correct foods we can help slow down the ageing process.
Causes of Ageing
The environment we inhabit, the diet and nutrition we consume and the body’s natural processes such as metabolism and immune responses causes our body to produce unstable molecules (free radicals) that in high doses can damage cell membranes, DNA and the powerhouse of our cells, the ‘mitochondria’. Not only can free radicals increase the risk of illness they also are believed to accelerate the ageing process. Also, through a process known as glycation where sugar molecules react with certain bodily tissues the body can be damaged and aged prematurely. This process can also damage collagen, which can impair the health of the body’s arteries and also can make the skin lose its tone, causing the external signs of ageing in the form of sagging, lines and wrinkles. Another cause of ageing is thought to be systemic inflammation which leads to arthritis and joint injury. So what diet and nutrition should we be consuming to help us slow down the ageing process?
10 Foods To Help You Beat Disease And Reduce the Signs Of Ageing
We have put together a list of 10 foods that you should include in your diet due to their ability to fight free-radicals and slow down the ageing process.
New science suggests that the avocado oil has the ability to combat destructive effects of rogue oxygen molecules. It also contain Vitamin E, a known anti-oxidant.
Rich in the anti-oxdant beta-carotene, as well as other anti-oxidants such as Vitamin C, lutein and zeaxanthin. Also rich in folate, one of the B-vitamins that may help against Alzheimer’s disease.
Well-known for its omega-3 fats (EPA and DHA) which have anti-inflammatory properties Mackerel is also a good source of Vitamin D.
This fruit has a high ORAC rating (the oxygen radical absorbance capacity, which measures the food’s overall antioxidant activity). Also has anti-inflammatory properties.
Rich in a form of Omega-3 fat alpha-linolenic acid which has the ability to curb inflammation. Also contain high levels of antioxidants including polyphenols.
Rich in the antioxidants beta-carotene and vitamins C and E. Also rich in folate.
Processed, cooked tomatoes such as tomato puree is rich in lycopene. An antioxidant that also has anti-glycation action too which will help protect against damaging effect of sugar molecules. Also helps to protect skin from harmful effects of sun’s rays.
With a high ORAC rating blueberries have been hailed a super food by many nutritionists. Rich in a particular type of polyphenols which research has suggested has the ability to protect brian cells from the ageing process.
Dehydration will exacerbate free-radical damage. Mild dehydration can cause toxic build up. Aim for at least 2-3 litres per day.
Extracts of rosemary have been found to have potent free-radical quashing activity. They have also been found to have the ability to inhibit tissue-damaging glycation.
Whist we cannot avoid the ageing process we do have the ability to slow down some of its effects an even help protect us from some of its harmful effects such as heart disease and cancer. Our diet and nutrition have an important part to play in this process and more science will soon uncover other foods that have age-defying properties. In the meantime include the above foods in your diet, avoid smoking and too much sun and ensure you get enough sleep.