MOST of us do our best to eat well and make nutritious choices for our snacks and meals, as the food we eat can have a big impact on our health.
If you’re eating plenty of veggies and keeping processed meat and refined sugar at a minimum, you’re already on a good path.
GettyBlueberries are loaded with vitamins and antioxidants and have been touted for their anti-ageing benefits[/caption]
But some foods you choose could pack an extra punch, helping your body age well and protecting it ‘like a suit of armour’.
Longevity researcher and regenerative medicine doctor Dr Neil Paulvin shared one nutrient-rich fruit he eats daily on to stave off infections, boost brain health and even help repair DNA.
Longevity-boosting foods aren’t just confined to the fruit and veg – here are five of them.
1. Blueberries
Dr Paulvin’s number one food for longevity is none other than the humble blueberry.
Writing for CNBC, he said the little purple fruit was filled with vitamins and antioxidants that protect your body from infection like a suit of armour, as well as being tasty and low in calories.
According to the longevity researcher, blueberries packed such as powerful anti-ageing punch due to being high in antioxidants called anthocyanins.
These can help keep cells healthy and prevent them from being damaged, while also being involved in processes that repair DNA.
Due to their vitamin C content, the berries can also reduce muscle damage and soreness while boosting collagen production and eye health, Dr Paulvin said.
The benefits of this tiny fruit can also spread to your brain, the doctor went on, citing research suggesting that blueberries and strawberries were linked to delaying mental ageing by up to two and a half years.
Finally, blueberries might also reduce levels of bad cholesterol and lower your risk of heart disease due to being high in soluble fibre, Dr Paulvin said.
2. Tomatoes
When it comes to your skin, one unlikely foods could help slow down signs of ageing, according to Sun nutritionist Amanda Ursell.
She said eating tomatoes can help protect our skin from ageing, from the inside out and fight off wrinkles.
That’s because this salad staple – as well as veg like spinach, red peppers, carrots and kale – is loaded with antioxidant pigments called lycopene, lutein, and beta carotene.
3. Whole grain foods
Whole grain foods that release energy slowly are another anti-ageing staple Amanda swears by.
These include things like porridge, brown pasta and rice and sweet potatoes, as well as fruit and vegetables.
According to Amanda, these can be especially helpful for stabilising energy in woman as their hormones begin to change when they age.
And because they release energy slowly – unlike white and refined carbs – they won’t inflict damage to the collagen on our skin, she added.
Harvard University researchers have also suggested that incorporating whole grains into your diet could help you live longer, as they can help lower the risk of killer conditions like like heart disease, bowel cancer, diabetes, stroke when combined with fruit, non-starchy vegetables, nuts and unsaturated oils.
4. Nuts
A handful of nuts is the preferred snack of choice for people living in the Blue Zones, five regions across the world where people regularly live to the age of 100.
London-based nutritionist, Sophie Trotman, sung the praises of nuts when it comes to anti-ageing.
She told Fabulous that nuts such as almonds and walnuts are all rich in vitamin E, protein, and omega-3 fatty acids and contain minerals like zinc that aid in skin renewal.
“Flaxseeds are particularly high in alpha-linolenic acid, a type of omega-3 fatty acid, which can help to improve the skin’s appearance over time as well,” Sophie said.
5. Healthy oils
Whether it’s salmon and sardines, these oily fish are packed with omega 3 essential fats that important for helping control blood pressure and overall heart health, according to Amanda.
They can also keep your skin looking its best by maintaining its natural oil barrier, Sophie added, hydrating the skin and reducing the appearance of fine lines.
Two or three serving of the fish weekly should suffice.
Another source of healthy fats are olive and rapeseed oil, which can aid heart health.