Anti-ageing superfoods

Anti-ageing superfoods. Eat one portion of any three of these superfoods to look ten years younger plus the eight diet fundamentals

The entire ageing process, from your first wrinkle to deteriorating memory, depends on oxidation, a process in which damaging free radicals, the body’s own exhaust fumes, begin to wear down the DNA. However, promising research has shown that we can slow down ageing in just about every system of the body by eating antioxidant nutrients that offset some of the damage that time and lifestyle inflict on our bodies and minds.

"Studies by the US government’s anti-ageing research department have shown that the amount of antioxidants you maintain in your body is directly proportional to how long you will live," says the nutritionist Patrick Holford.

So how do you boost your intake? Holford says we need to consume at least the five portions of fruit and vegetables a day recommended by the British government, but preferably the 8-10 servings suggested by the World Health Organisation to ward off cancer and other diseases.

But not all fresh produce packs the same anti-ageing punch, he says. "The antioxidant power of food is measured by its oxygen radical absorbance capacity [ORAC] score — the oldest living people consume at least 6,000 ORACs a day," Holford says.

Below is a list of superfoods that contain high levels of ORACs. Consume one portion of any three of these a day to look 10 years younger:

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• Cinnamon
• Dried oregano
• Turmeric
• Mustard
• Blueberries, raspberries or strawberries
• Pear, grapefruit or plum
• CherriesOrange or apple
• Dark chocolate (70% cocoa solids)
• Walnut halves
• Pecan halves
• Pistachios
• Lentils
• Kidney beans
• Avocado
• Broccoli
• Asparagus spears
• Glass of red wine

Diet fundamentals:

• Balanced meals with an emphasis on whole grains and seasonal ingredients
• Home-cooking with fresh ingredients, including home-baked bread
• Eat less — using smaller plates is a good way to control portion size
• Eat your meals slowly, enjoying your food, really tasting it, and chewing it well
• Drink plenty of water during your meals
• Eat fish at least twice a week
• Eat vegetarian meals twice a week
• Eat game, chicken or meat three times a week at most

( timesonline.co.uk )

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