There’s buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer’s, arthritis, and osteoporosis. Berries’ beauty bonus: They’re chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.
To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of luteinand zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.
A new study has found that adults who eat healthy diets are biologically younger compared with less-nutritious eaters. Read on to learn which foods have ageing experts.
Foods rich in phytochemicals, such as brightly-coloured fruit and vegetables, reduce inflammation and oxidative stress in the body which can damage body cells and tissues leading to ageing..
Filmmaker Max Lugavere who is working on a documentary about the role of diet on performance and preservation has identified numerous foods that slow ageing. “For one, a deficit in magnesium can lead to premature biological ageing,” he says. Some of the best sources of magnesium include almonds, peanuts and spinach.
Tomatoes are another good . of phytochemicals, Palmer says. Incorporate both cooked and raw tomatoes into your diet for the best anti-ageing effects.
Plant foods rich in omega-3 fatty acids, such as linseed, also have inflammation-fighting properties.
Walnuts are another good . of anti-inflammatory omega-3s, Palmer adds. They may also help prevent cognitive decline with age.
Palmer recommends spinach as another good . of phytonutrients. Be sure to eat fresh spinach quickly and keep it refrigerated.
This trendy nutrition superstar may also have anti-ageing benefits thanks to it’s anti-inflammatory properties
Green tea is rich in plant compounds that act as antioxidants in the body so drinking this is a good idea says Palmer
Herbs and spices are like little concentrated bundles of anti-inflammatory and antioxidant compounds, Palmer says. She recommends turmeric as one particularly powerful spice.