Six 'anti-ageing' foods you should eat for healthy skin and better brain health
We all know the importance of watching what we eat to maintain a fit and healthy lifestyle. But did you know that some foods can actually help turn back the clock, giving you a youthful glow as well as improving longevity and your cognitive function.
From dark green vegetables to legumes and healthy oils, there are a number of ways to get the right nutrients into your meals to make a difference to your skin and your brain function.
First up, nuts and seeds. Nuts provide proteins, antioxidants, vitamins, minerals and unsaturated fats. And there are some that have additional special properties to help in the anti-aging battle. Almonds, for example, contain vitamin E which protects skin from UV rays, repairs tissues and helps it stay hydrated while preventing wrinkles.
Walnuts have omega-3 fatty acids that strengthen skin cell membranes and protect against sun damage, and Brazil nuts have omega-3 fatty acids and selenium, which increases skin's elasticity. Nuts in general are a great addition to your diet; they help lower cognitive decline and the loss of muscle tissue as a consequence of ageing.
Health guru Dr Michael Mosley previously revealed nuts are his go-to snack. When asked by the Sunday Times about the food he eats every day, he said: "I make a point of always keeping a variety of nuts and seeds in stock, including almonds, cashews, Brazil nuts, walnuts, sunflower seeds, pine nuts, chia and sesame seeds. I like to roast them myself, to enhance the flavour. Nuts are rich in fibre to feed your microbiome and are an excellent source of healthy natural fat. I love them with porridge, and they make an excellent snack."
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The next food group to focus on is legumes. They contain fibre, protein, minerals, complex carbohydrates, vitamin B and help support cognitive function. And beans in general also contain anthocyanins and isoflavones which combat premature ageing from ultraviolet rays and inflammation.
Legumes are an important addition to your diet (Getty Images)Examples of legumes also include lentils and chickpeas which promote collagen production that provides healthy and glowing skin. Black beans, meanwhile, are packed with antioxidants that help prevent cell damage.
Another addition to your diet should be plant-based oils. Olive oil helps skin stay hydrated while improving elasticity which prevents fine lines and wrinkles. It is also rich in antioxidants which combats free radicals that assists with premature ageing.
According to acclaimed British nutritionist Victoria Wills, olive oil is also largely accepted as one of the healthiest types of fat around. She said: "Olive oil is also a key antioxidant, helping to fight off and repair some of the damage caused by 'free radicals' - unstable molecules that can destroy cells and play a role in many diseases. These benefits are all well known and documented. But the benefits to eyesight are less well known, which is why this study is so important in shining a light on them."
Coconut oil, meanwhile, prevents age spots and extra virgin olive oil specifically contains squalene which boosts the skin's hydration. And both olive and avocado oil help reduce Alzheimer's disease and dementia.
Vegetables are, of course, an important staple in any diet - but it's the dark green veggies you want to look out for. They contain high levels of vitamin A and C, minerals, fibre, nitrates, and bioactives, which help provide a slower cognitive decline and prevent cell damage. Spinach is packed with vitamins A, C, E, and K as well as antioxidants, while watercress is rich with vitamins A and C which help neutralise free radicals, causing fine lines and wrinkles to disappear.
Broccoli is full of vitamins C, K and antioxidants and assists with the production of collagen, which helps make your skin strong and elastic. Other veggies to include in your meal planning include sweet potato. Its vibrant orange colour comes from its antioxidant beta-carotene which is converted into vitamin A and helps rejuvenate skin elasticity and skin cell turnover.
Red bell peppers, meanwhile, have a high volume of antioxidants and vitamin C which assists with collagen production. Now onto fruit. Blueberries are a fantastic source of vitamins A and C. They have a specific antioxidant called anthocyanin, which protects skin from the sun, stress and pollution damage by controlling the body's inflammatory response, which prevents collagen loss. Blueberries also help decrease the loss of vision and cognition due to ageing.
Alison Hornby, a dietitian and BDA spokesperson, previously said: "While research on the health claims of blueberries is inconclusive, they are a fantastic choice as one of your five portions of fruit and vegetables a day. They are low in calories and high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E. Try adding them to your breakfast cereal, including them in a packed lunch or mixing with low-fat yoghurt for a delicious dessert."
Papaya is also a superfood, full of antioxidants and vitamins A, C, K and E. It also contains an enzyme called papain which has anti-inflammatory agents that help with anti-aging. And finally, fermented foods. Fermented foods are created through controlled microbial growth and include cultured milk and yoghurt, sourdough bread, wine, miso and kombucha. They all have anti-aging, anti-hypertensive, anti-inflammatory, anti-diabetic, anti-carcinogenic and anti-allergenic abilities. Miso soup, meanwhile, is high in antioxidants which prevents signs of ageing.
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