Although nothing can completely stop the natural ageing process, what you consume on a daily basis has been shown to help (or hinder) the effects of the passage of time on both body and mind.
Food is our fuel to keep us looking and feeling our best – so choosing the most nutritious, supportive ingredients and incorporating them into our daily routine is an easy and effective way to keep the ageing process at bay.
Anti-ageing ingredients for a healthy body and mind
On this list you’ll find a combination of foods and ingredients that can be consumed as supplements either with food as powders, or in tablet form. Some of these foods are regularly consumed in ‘blue zones’ – regions of the world with the highest life expectancy.
Anti-ageing ingredients tend to fall into several categories – antioxidants, which combat oxidative damage and toxins, adaptogens, which help the body to cope with stress, and ‘superfoods’, helping to lower inflammation and packed with vitamins and nutrients to support a healthier body and mind.
When we think of anti-aging we often only think about how the things we consume make us look – but they can also have a positive impact on how we feel, too, through optimizing brain function and physical fitness.
The ingredients on this list are great all-rounders you can easily incorporate into your daily diet, offering significant benefits even with a small portion of each on a regular basis.
Abundant in healthy fats, avocado is an anti-aging hero. Inflammation-fighting fatty acids give avocado its anti-aging credentials – alongside high levels of B vitamins, vitamins K, C, E and A, and potassium. Vitamin A helps skin cell turnover, revealing bright, glowing skin. Meanwhile rich amounts of carotenoids may help to protect the skin against UV rays.
Avocado is also incredibly versatile – great on toasts, salads and even in smoothies.
Collagen is naturally found in the body – but as we age, it decreases, causing skin to lose structure and elasticity. Higher levels of collagen are not only associated with plump, glowing skin – it is also good for the gut, helping to repair and renew on a cellular level.
Collagen powders are available which can be added to smoothies and even as coffee creamers – but it’s important to choose a high quality, easily absorbed blend. You can find collagen in our Belly Fix blend – or try making your own bone broths at home.
Berries are a relatively low-sugar, low-GI treat packed with antioxidants and vitamins. Blueberries in particular have been shown to contain powerful antioxidants – moderating the inflammatory response and protecting against collagen loss and pollution.
Try them in a delicious smoothie, a fruit salad or sprinkled on top of breakfast bowls for a nutritious, healthy start to the day.
4. Nuts and seeds
Small, but mighty – nuts and seeds pack a significant nutritional punch. Each individual type has different benefits to offer – but overall they are incredibly high in protein, fiber and healthy fats. Certain seeds, like almonds and walnuts, have been shown to help strengthen skin through supporting a healthy cell membrane and protecting against sun damage. On a physical level, nuts have been linked to reduced risk of heart disease and cognitive decline in seniors.
5. Leafy greens
We’ve all heard the phrase ‘eat your greens’ – and with good reason. Leafy green vegetables (think spinach, kale, broccoli, watercress) always come up high on the list of healthy foods thanks to their high vitamin content, anti-inflammatory and antioxidant properties. Spinach in particular boasts high levels of vitamins A, C, E and K alongside magnesium and iron.
Green vegetables come in all sorts of shapes and sizes – so you’re bound to find one or two you love.
6. Green tea
Made from young tea leaves, green tea is packed with antioxidants known as polyphenols and anti-inflammatory agents. A refreshing cup of green tea does contain caffeine – but this is mitigated by l-theanine, which helps to slowly release energy throughout the day to avoid energy peaks and crashes. Green tea in studies has been shown to improve brain function, burn fat, speed up metabolism and enhance focus. Matcha, a type of green tea, can contain up to 10x the antioxidants of a regular cup.
Green tea has been consumed for thousands of years across Asia – it’s also a favorite in Okinawa, a renowned blue zone in Japan where it is taken each day with fragrant jasmine and turmeric.
Choosing superfoods that nourish and help you to glow from within is a great way to stay looking and feeling youthful for longer. Find more nutrition tips here on the blog.