20 superfoods that slow ageing after 40, say dietitians

 

20 superfoods that are often recommended by dietitians for their potential anti-ageing properties, particularly beneficial for those over 40:

1. Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants like anthocyanins and vitamin C. These antioxidants help combat oxidative stress caused by free radicals, which can contribute to ageing and chronic diseases.

2. Green leafy vegetables: spinach, kale, Swiss chard, and collard greens are packed with vitamins (such as vitamin C and vitamin K), minerals (like calcium and magnesium), and antioxidants (such as lutein and beta-carotene). They support overall health, including skin health and bone density.

3. Fatty fish: Salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, particularly EPA and DHA. Omega-3s have anti-inflammatory properties that benefit heart health, cognitive function, and skin elasticity.

4. Nuts: Almonds, walnuts, and pistachios are rich in healthy fats, including monounsaturated and polyunsaturated fats, which are good for heart health. They also provide vitamin E, an antioxidant that protects cells from damage.

5. Seeds: Chia seeds, flaxseeds, and hemp seeds are high in omega-3 fatty acids, fibre, and antioxidants. They support heart health and digestive health and may help reduce inflammation.

6. Avocado contains healthy monounsaturated fats, which are beneficial for heart health and skin hydration. Avocados also provide vitamins E and C, both of which are antioxidants that help protect against ageing.

7. Tomatoes are rich in lycopene, a powerful antioxidant that may protect skin from sun damage and improve skin texture. Tomatoes also provide vitamins A, C, and K, as well as potassium and folate.

8. Dark chocolate contains flavonoids, which are antioxidants that may improve blood flow, lower blood pressure, and protect the skin against UV damage. Choose dark chocolate with a high cocoa content (70% or more) for maximum benefits.

9. Green tea contains catechins, a type of antioxidant that has been shown to have protective effects against heart disease and certain cancers. Green tea also supports brain function and may help with weight management.

10. Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin may help protect against age-related cognitive decline, joint pain, and heart disease.

11. Broccoli: packed with vitamins (such as vitamin C, vitamin K, and folate), minerals (including calcium and potassium), and antioxidants (like sulforaphane). Broccoli supports detoxification pathways in the body and helps maintain healthy skin.

12. Sweet potatoes are high in beta-carotene, a precursor to vitamin A, which is important for eye health and immune function. Sweet potatoes also provide vitamin C, potassium, and fibre.

13. Greek yoghurt is a good source of protein, probiotics (beneficial bacteria for gut health), calcium, and vitamin D. Probiotics help maintain a healthy gut microbiome, which is important for overall immune function and inflammation control.

14. Olive oil is rich in monounsaturated fats and antioxidants like vitamin E and polyphenols. Olive oil supports heart health, brain function, and may help reduce inflammation.

15. Legumes: Beans, lentils, and chickpeas are high in protein, fibre, vitamins (such as folate and vitamin B6), and minerals (like iron and magnesium). They support digestive health and blood sugar control and may help reduce the risk of chronic diseases.

16. Garlic contains sulphur compounds with potential health benefits, including anti-inflammatory and antioxidant effects. Garlic may support heart health, immune function, and help lower blood pressure.

17. Ginger has anti-inflammatory properties due to its bioactive compounds, like gingerol. Ginger may help reduce muscle pain and nausea and support digestion and immune function.

18. Pomegranates are rich in antioxidants such as punicalagins and anthocyanins, which protect cells from oxidative damage. Pomegranates also contain vitamins C and K, potassium, and fibre.

19. Kiwi is high in vitamin C, which is essential for collagen synthesis and skin health. Kiwi also provides fibre, potassium, and antioxidants like lutein and zeaxanthin, which support eye health.

20. Mushrooms: Certain varieties, like shiitake and maitake mushrooms, contain antioxidants, beta-glucans (which support immune function), and vitamin D (when exposed to sunlight). They may also have anti-inflammatory properties and support heart health.

Incorporating these superfoods into your diet can provide a wide range of nutrients, antioxidants, and bioactive compounds that support overall health and may help slow down the ageing process. It's important to enjoy these foods as part of a balanced diet rich in whole foods and to consult with a healthcare professional or registered dietitian for personalised advice.