5 Anti-Ageing Foods For Skin, Immunity and Brain Health

5 Anti-Ageing Foods: Eat these 5 foods regularly to boost your health and retard the ageing process.

(Photo: iStockphoto)

Looking for a magical solution that will push back your ageing process? Look towards your plate. Truly the most effective answer to anti-aging can be found in the grocery store, in foods that are rich in antioxidants. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body.

5 Anti-Ageing Foods For Skin, Brain

Eat these 5 foods regularly to boost your health and retard the ageing process.

Pomegranate for Keep Your Skeleton Young

Eat 3 pomegranates a week for sure.(Photo: iStockphoto)

A spanking new research published in Nature Metabolism journal points to pomegranate as the new ‘IT’ food for stopping ageing. The researches food that a compound Urolithin A (UA) found in this red juicy wonder helps reduce the process of skeletal muscle mass and strength (called sarcopenia) by improving the functioning of mitochondria, an organelle found deep inside most of our cells. It thus helps slow down the mitochondrial ageing process.

Eat 3 pomegranates a week for sure.

Broccoli to Boost Immunity

Phytochemicals present in broccoli boost the body’s natural defence system.(Photo: iStockphoto)

Phytochemicals present in broccoli boost the body’s natural defence system, making broccoli a popular anti-ageing food. Chemicals such as sulforaphane regulate the production of antioxidants in the body, which prevent free radicals from causing damage to the system.

Try this: brush a baking tray with low-fat margarine or cooking spray (such as canola oil), place broccoli florets in it and bake in just a couple of tablespoon water (else, to prevent it drying out too much, tent the dish with foil). Add salt and fresh-ground pepper. The freshness, taste and nutrients all remain intact this way.

Rosemary to Keep the Brain Safe

Rosemary has potent antioxidant and anti-inflammatory agents.(Photo: iStockphoto)

Rosemary has a superior ability to inhibit damage to the lipid (fat-based) structures of the body that are an integral part of the organs like our nerves and the brain, and the fat cells (we love to hate) which keep our skin supple and vital organs cushioned as we race through a full life.

Two of the most important ingredients in this herb are caffeic acid and rosemarinic acid – both potent antioxidant and anti-inflammatory agents.

And whether it aids memory directly or not, rosemary certainly protects it by keeping our brain safe. So sprinkle it over a hot bowl of chicken or vegetable soup at dinner as often as you can.

Almonds to Keep Your Heart Young

Almonds reduce the likelihood of heart attacks.(Photo: iStockphoto)

One of the best things about almonds is the essential fatty acids they contain. These acids contain a hormone-like chemical called prostaglandin E (PGE). This PGE keeps platelets, a type of cell in the blood, from clumping together and causing clots. This reduces the likelihood of heart attacks and strokes by preventing obstruction of the blood vessels.

Use in salads instead of croutons for extra flavour and crunch. Or use ground almonds to coat chicken pieces before baking or grilling. Or add a few to lassi or milk (the good old of badam milk).

Oranges to Score Antioxidants

The simplest way to enjoy is to peel the fruit, bite into the segments and let the juices flow! (Photo: iStockphoto)

This 4-inch bright ball of juice is more potent than you ever thought! Orange is a very powerful anti-ageing food. The secret lies in its high vitamin C content, which is an effective antioxidant. They are also loaded with phytonutrients (naturally occurring plant compounds that have antioxidant properties and enhance immunity) like citrus flavonoids, anthocyanins, hydroxycinnamic acids, and a variety of other unpronounceable chemical names – oranges thus come highly recommended. When these phytonutrients are ingested in combination with the orange’s vitamin C stores, the significant antioxidant properties of this fruit are maximised.

The simplest way to enjoy is to peel the fruit, bite into the segments and let the juices flow! It’s a pre-portioned dessert, comparable to candy.

Or you could try this fruit salad with a savoury twist: chop up your favourite fruits, including a liberal quantity of orange. Add some grated cheese (it combats hyperacidity) and honey. Throw in some mint leaves. Pour lemon and pineapple juice over it. Garnish with roasted nuts and indulge!

(The author is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don't Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa).