Our top 5 foods anti-aging foods to help keep your skin youthful
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Introduction
In this article we are looking at our favourite healthy foods and we delve a little into the science behind each item. We are not always good – we love sweets and unhealthy food too – but we endeavour to eat good food the majority of the time because we believe there are serious long-term benefits to be had. And, when you get used to healthy food, it can be quite tasty and enjoyable.
So let’s look at the five we have selected…
#1. Avocados
We’ve always loved avocados. They are a little controversial as there can be ethical concerns about how they are farmed, and they are expensive and can be seen as a luxury. We are only focusing on the nutritional content, which we think is very exciting.
Recently, there has been a lot of talk about supplements that are said to extend longevity and healthspan, with Nicotinamide Mononucleotide, or NMN, being one of the most touted. NMN boosts NAD+, a molecule in your body which contributes to cellular energy and DNA repair. Some foods naturally contain NMN, including Avocado. Clearly, using supplements is going to deliver higher quantities of the NMN but it’s great to know that you can incorporate NMN into your diet simply by adding an avocado for lunch or dinner once or twice a week.
Avocados also contain reasonably high levels of Vitamin K, which helps protect our bones. This is really important because women have to be very careful about bone health and osteoporosis as we get older. According to the World Health Organization, 30% of Caucasian postmenopausal women in the US have osteoporosis – so it might be a more common ailment than you realise. Symptoms can include loss of height, bone fractures and back pain; certainly this is something we should all want to take steps to prevent.
In general, Avocados are packed with vitamins and nutrients, including Vitamin C, E and B6, magnesium and potassium. Relative to other fruits, they are calorie heavy, with between 200 and 400 calories in a full avocado, so best eaten as part of a meal rather than as a snack to make sure you stay within a healthy daily calorie intake.
If your budget permits and you can find an ethical source, we recommend you consider building them into your weekly diet plan.
#2. Apples
With only 50 to 100 calories per apple, depending on size and sweetness, apples make a great snack in between meals. They contain lots of vitamins and minerals, with one medium apple providing 10% of the recommended daily value of Vitamin C and 5% of Potassium. In the study, “Apple phytochemicals and their health benefits”, they show that apples contain a lot of antioxidants, so can play a role in avoiding chronic diseases associated with old age and in maintaining a healthy lifestyle. They point out that they are better eaten raw as cooking damages the nutrient content.
New research has shown that apples contain a compound called Fisetin, which has the effect of clearing out ‘senescent’ or damaged cells from our bodies. Destroying these damaged cells apparently slows down the aging process and can prolong life span. This research is still in the early stages but it is comforting to think that the simple act of having an apple with your morning tea break could extend your lifespan!
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#3. Oats
We like oats a lot because they are healthy and keep us full. We use them to make porridge and also include them as an ingredient in protein balls. They are a great breakfast and snack, and just a really versatile, practical food. They themselves are pretty tasteless but you can top porridge with honey, fruit, nuts, ginger and cinnamon to create beautiful flavours.
They are nutrient dense and said to be among the healthiest grains on Earth. They can help lower blood sugar levels and can aid weight loss, as they are relatively low in calories but can help you feel full and satiated for a number of hours.
#4. Red Wine
Okay, this one comes with a strong caveat – many people in recent times have fallen into the habit of drinking wine at home in the evenings. Excessive alcohol consumption affects your life and health negatively in many ways so please take care of yourself.
It may be better practice to occasionally drink wine over dinner with your partner or some friends. That way you can combine a healthy glass of wine with some social interaction, which in itself is good for our wellbeing and stress levels.
In moderation, there is much evidence to suggest that red wine is rich in antioxidants, such as Resveratrol. This compound has become very talked about in recent years with longevity expert, Dr David Sinclair, speaking openly about taking Resveratrol supplements every day. Health benefits associated with Resveratrol include anti-inflammatory activity and the extension of lifespan.
#5. Nuts & Seeds
We try to include plenty of these in our daily diet, probably nuts more than seeds because nuts are tastier and easier to eat. There are so many different types of nuts and they all have different nutrient contents so it’s great to vary your ‘go to’ nuts from time to time.
For example, Brazil Nuts are very high in Selenium, a nutrient which supports many bodily processes and which can improve cognition, immune system function and fertility.
Some favourites are pistachio nuts, which are especially high in potassium. Macadamia nuts are so deliciously creamy that we enjoy them as a treat – unfortunately, they are a calorific bomb, but also contain lots of minerals like calcium and magnesium.
Nuts are high in calories so you do need to be careful about eating them as a snack. Probably a handful is enough. We also like to include them as ingredients; we use chopped, roasted hazelnuts in our protein ball recipe.
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Conclusion
Our understanding is that there is mounting evidence to support the idea that a balanced diet is an essential part of any plan to remain healthy and youthful for as long as possible. The foods listed above are some of our favourites but the rule of thumb is to try to have the majority of your food be freshly prepared, eat plenty of fruit and veg, and have lots of colour on your plate.
As with any new habit, build it up gradually. For example, you could start with having an apple each day, then incorporate some avocado and other salad into your lunch; after that, cut back on mid-week drinking but have a few nice glasses of red wine with healthy meals at the weekend, and so forth.
What is your experience? Do you think your diet is healthy? Do you see a relationship between what you eat and how you look and feel?