16 foods that help slow down the ageing process

“Kiwis are one of our best natural sources of vitamin C, which helps our body produce collagen to maintain strong and supple skin, as well as flexible joints,” explains Top London nutritionist, Cassandra Barns. “Vitamin C also works as an antioxidant to protect the skin.” [Photo: Getty]

According to Cassandra Barns the omega-3s in oily fish have anti-ageing benefits for our brain, joints, eyes and heart. “They could also help prevent skin ageing, as they play a role in preventing moisture loss from the skin,” she says. [Photo: Getty]

Is there no end to the health benefits of our favourite brunch dish? “Avocado is a good source of vitamin E, which is thought to have several roles in skin health,” explains Dr Glenville. “Like vitamin C, it works as an antioxidant so may protect the skin cells against damage from free radicals, which in turn helps to keep your complexion looking refreshed and revitalised. It is also thought to help protect the skin from UV rays, and have anti-inflammatory activity in the skin (inflammation is involved in skin rashes, blemishes and acne).”
Although avocado is relatively high in fat, the majority of this is healthy monounsaturated fat like that found in olive oil, and the omega-6 fatty acid linoleic acid. Omega-6 fats are helpful for preventing moisture loss from the skin; and monounsaturated fats may also have this benefit.” [Photo: Getty]

Blueberry smoothie anyone? “Blueberries may have special anti-ageing effects for the brain, thanks to their content of antioxidant polyphenols,” explains Cassandra Barns. [Photo: Getty]

Adding spinach to your salad could give your skin a boost too. “Dark leafy greens such as spinach are rich in bone-strengthening vitamin K and magnesium, and provide lutein – an antioxidant that can help protect our eyes,” says Cassandra Burns. [Photo: Getty]

Dr Glenville says oats are a particularly rich source of biotin, a vitamin that is well-known for its role in the health of our skin and hair. “Oats are an anti-ageing food, packed full of antioxidants that help to battle against cell damage,” she explains.
“They are also high in gentle fibre, which helps to maintain a healthy digestive tract and bowel function. Healthy digestion is vital for our skin for two main reasons. Firstly, we need to digest foods properly for all those skin-loving nutrients to get into our body; and secondly, if we are not eliminating waste properly then excess toxins can circulate in the blood and may come out through the skin, in the sweat and sebum. The result may be skin rashes and other skin problems.” [Photo: Getty]

“The carotenoids in carrots and other orange vegetables are thought to accumulate in our skin and help protect it against sun damage,” explains Cassandra Barns. “They could have protective activity for our brain, too.” [Photo: Getty]

“Tomatoes help to trap free radicals, protect against blocked veins and because of their high amount of vitamin C, are known to also protect against age related diseases such as arteriosclerosis, heart attacks and several types of cancer,” says Dr Berrisford. “Bone loss is a common problem as you age, often because of oxidative stress and the Vitamin C found in tomatoes has also been known to help increase bone density.” [Photo: Getty]

“Vegetables such as squash, pumpkin and sweet potatoes contain particularly high levels of beta carotene and other carotenoids, which give them their lovely orange colour,” explains Dr. Marilyn Glenville, author of Natural Alternatives to Sugar, www.marilynglenville.com
According to Dr Glenville Beta carotene converts to vitamin A in our body, which is one of the most important nutrients for skin integrity (meaning skin that is firm, resists damage and can heal quickly).
“Beta carotene itself may also help to prevent free radical damage to our cells that can result in ageing, as it works as an antioxidant. The orange vegetables are delicious as a basis for stews and soups in the winter, or roasted with other vegetables such as peppers, red onions and beetroot,” she says. [Photo: Getty]

“Recent studies from Penn State University has found that 13 species of mushrooms, including shiitake, contain unusually high amounts of the antioxidants, ergothioneine and glutathione, both of which have been studied for their anti-ageing and health boosting properties,” says Dr Berrisford. “Shiitake mushrooms are also very high in vitamin D, which is important for intestinal health and help to strengthen the immune system.” [Photo: Getty]

Sprinkle some sunflowers seeds on your morning porridge to keep your skin, heart and brain healthy. “Sunflower seeds are super-high in vitamin E, a crucial antioxidant that protects our skin, heart, eyes and brain,” explains Cassandra Barns. [Photo: Getty]

Yep those little green pots you normally see the super-healthy supping. “High amounts of wheatgrass help to thicken your hair and prevent grey hairs,” Dr Berrisford explains. “Wheatgrass also contains Cholorophyll and beta-carotene which detoxify and cleanse the blood.” Time to jump on the bandwagon? [Photo: Getty]

According to Cassandra Barns egg yolks are rich in choline and B vitamins, which are vital for supporting brain health and maintaining a sharp memory. “Never throw away the yolks – contrary to popular belief, they won’t raise your cholesterol,” she says. [Photo: Getty]

Traditionally prepared bone broth is rich in collagen, which can be used by our body to make collagen of its own for our skin and joints. [Photo: Getty]

According to Dr Simon Berrisford high amounts of green tea promote brain function and protect against brain damage. “The polyphenols found in green tea also boost the metabolism and slow down the ageing process within human DNA,” he explains. [Photo: Getty]

Water is important for healthy skin, and can help keep our necks looking youthful. “When our body struggles to eliminate toxins through our digestive system they can then come out through our skin,” explains Shona Wilkinson, Nutritionist at SuperfoodUK.com.
“This comes back to drinking enough water, so that the body can eliminate toxins effectively. You can also see a visible impact on your skin when you increase your water intake. Skin looks plumper when it’s well hydrated.” [Photo: Getty]