What are the best anti ageing foods?

What is ageing?

No one person is immune to the effects of ageing. It’s an inevitable part of life. Hence, the demand for anti ageing foods. At a biological level, the accumulation of molecular and cellular damage occurs over time. Moreover, there are two types of ageing – intrinsic and extrinsic.

Intrinsic ageing is a genetically predetermined process that occurs naturally. Extrinsic ageing is a result of factors, such as where you live and your lifestyle.

Every person on the planet should have the opportunity to live a long and healthy life. However, our environments play a huge role towards our health. Environments are highly influential on our behaviour, exposure to health risks, and access to foods and services.

The human body relies on a wide range of nutrients to support the natural ageing process. Our diet has a huge impact on our appearance, quality of life and risk of disease. As a result, we’ll discuss anti ageing foods and their special qualities.  

Walnuts 

Walnuts are round, single-seeded stone fruits that grow from the walnut tree. Commercially available as raw, roasted, salted or unsalted, walnuts are rich in antioxidants and omega fatty acids. In fact, they’re richer than most other nuts in this department. This is a winning formula when it comes to anti-ageing properties. 

Functioning gut health is essential for good skin health. Therefore, if it becomes unbalanced, our skin is usually the first place we notice problems. This is because skin protection, temperature regulation and water retention all stem from a healthy gut. Consequently, to heal the skin, it’s essential that you first heal the gut.(1) 

Scientists investigated the effect of walnuts on gut health. The results suggest that walnut intake might offer prebiotic and probiotic benefits. However, to validate these positive effects further studies are needed.(2) 

Almonds

Another proposed benefit of nuts are their anti ageing effects towards hair. In particular, ageing hair can become drier, due to shrinking oil glands that keep natural oils from reaching the hair as intended. Does this mean almonds can be categorised alongside other anti ageing foods?

One of the most effective ways to take care of your hair is by regularly applying an oil treatment. Different experts recommend different oils, ranging from coconut to almond oil. In particular, almond oil may strengthen hair due to its high content of healthy fats. 

To administer a relaxing oil treatment, gently heat your chosen oil until it’s slightly warm to the touch. Section your dry hair and apply, smoothing the oil over each part, and massaging it into your scalp. Leave to rest for about 30 minutes and finally wash, and condition as normal.

The cosmetic market for hair oils is huge and growing. Although scientific proof has come to light in recent research, further studies are needed to precisely define the mechanism of action. However, because of their popularity it is important that dermatologists are aware of their possible effects on hair.(3) 

Sunflower seeds

Sunflower seeds are a popular street food snack with people tending to buy them freshly roasted. In general, the seeds are more commonly eaten as a snack than as part of a meal. However, they can also be used as garnishes or ingredients in various recipes. 

Similar to nuts, seeds might have anti ageing properties. This makes sense as nutritionally speaking, most nuts and seeds generally contain many of the same nutrients. Both are rich in vitamins, minerals and healthy fats. Erbology crackers are rich in sunflower seeds, the perfect anti-ageing snack! 

Moreover, sunflower seeds are one of the best sources of vitamin E. This could be very effective in relation to anti-ageing. Vitamin E is a vital antioxidant that protects cells from damage associated with oxidative stress caused by free radicals. The brain is highly susceptible to oxidative stress, which increases during ageing and is considered a major contributor to brain degeneration. 

Several Randomised control trials (RCTs) studied the beneficial effect of vitamin E on brain function. The results highlighted the importance of adequate vitamin E use in support of healthy brain function. However, other RCTs failed to find an association with vitamin E intake. Therefore, the benefit of vitamin E as a treatment for neurodegenerative disorders is still under debate.(4) 

Do chia seeds have anti ageing properties? 

Chia seeds are the edible seeds of a flowering plant in the mint family native to central and southern Mexico. Moreover, chia seeds are abundant in niacin (vitamin B3). Studies have found a connection between niacin deficiency, hair loss and in some cases alopecia.(5)

Hair loss isn’t uncommon, with the condition affecting almost 50% of men and women by the age of 50. Our scalp contains around 100,000 hair follicles. We will never have a greater amount throughout our lifetime. In fact, we cannot generate new hair follicles beyond those we are born with. However, the good news is that if the hair loss is related to vitamin deficiency, there is a manageable solution to regaining normal and healthy hair growth. 

Scientists found that vitamin B3 could reduce hair loss because it increases blood circulation in the scalp. Blood transports oxygen and nutrients to keep hair follicles active. Hence, poor blood circulation causes hair follicles to shrink and become inactive. Therefore, the hair follicles can’t grow hair. 

Moreover, vitamin B3 also prevents hair loss by reducing inflammation in the scalp. Just like poor blood circulation, inflammation is one of the major contributors towards hair loss. Inflammation weakens the follicles causing hair to fall out.(6) 

Fortunately, it’s not hard to get your daily dose of niacin. Chia seed powder is easy to incorporate into your diet for example, porridge, cereal or smoothies. Moreover, conditions such as alopecia are rare in many countries where niacin fortification of foods is compulsory. 

Does this mean chia seeds can be classified as one of the anti ageing foods? Despite biological plausibility, plus positive research, further trial data needs to be completed before there is sufficient data to inform us on the benefits of nuts and seeds. 

Related readings

• Which vitamin deficiency causes hair loss?
• What does vitamin D do for our physical and mental health?

Anti ageing effects of olive oil

Perhaps best known for its application in fried foods and salad dressings, olive oil is a household staple. The popular oil comes from a crop of the Mediterranean Basin, produced by pressing whole olives and extracting the oil.

A diet rich in extra virgin olive oil has been linked to a lower risk of chronic disease associated with old age. Some scientists suggest that one of the reasons the Mediterranean diet is so healthy is because olive oil is a fundamental part of the diet. Does this make olive oil one of the anti ageing foods?

Due to its high phenolic compound content, olive oil can be recommended by healthcare professionals in the prevention of chronic disease and the consequent improvement in quality of life that degrades with age.(7) 

Research suggests olive oil has the ability to be an anti ageing food. Especially as it has lowered the risk of chronic disease associated with old age. However, further research needs to be conducted to form a solid conclusion. Especially on the amount to be consumed. 

The UK government recommends that the majority of our fat intake should include monounsaturated fats (MUFAs). In particular, MUFAs make up about 73% of olive oil. We all need some fat in our diet but eating too much of any fat makes us more likely to become overweight. This increases our likelihood of developing more serious health problems. Fat should be no more than 35% of our diet.(8)

Dark chocolate 

Cocoa beans are packed with polyphenols, which act as antioxidants and reduce inflammation caused by sunlight. Furthermore, this reduction increases blood circulation and helps the skin retain moisture. 

Emphasis is on dark chocolate, not just any kind. Dark chocolate generally has a higher polyphenol content and lower sugar content. Multiple studies have documented the anti ageing effect of sugar, especially on its negative effects on skin. Sugar molecules break down collagen fibres, which cause reduced elasticity, giving the skin a saggy appearance.(9) 

Before you raid your cupboards for chocolate, make sure it has a minimum of 70% cocoa solids and a low sugar content. Also, remember everything in moderation.  

It is natural for our face to lose some of its youthful fullness. It becomes thinner, loses fat, and no longer looks as plump and smooth as it once did. Your veins and bones are more visible. Moreover, scratches, cuts, and bumps can take longer to heal. 

Researchers conducted a trial where participants drank a cocoa rich beverage with a high polyphenol content. Cocoa participants showed improvements in skin elasticity and wrinkles.(10) 

Although results are promising, alternative studies imply that dark chocolate is not an anti ageing food. Therefore, further trials are required.(11) 

Green tea

Green tea is made from unoxidised leaves and is one of the least processed types of tea. Much like dark chocolate, green tea helps fight free radicals in the body. Free radicals have the ability to damage cells when present at high levels. In general, they are a byproduct of cell functioning. However, they can also form in response to UV light and smoke pollution. 

On a biological level the antioxidants in green tea stabilise free radicals, making them inefficient at causing cellular damage. Due to this, a large range of skin care products contain green tea extract for its antioxidant and anti ageing properties.(12) 

To increase validity and reliability, green tea’s ageing qualities require further studies. Although, the signs of early research are promising for the benefits of green tea and skin health. 

Anti ageing effects of mushrooms on bone health

Mushrooms are an edible fungus that provide various essential nutrients. Furthermore, when grown in light they are a fantastic source of vitamin D. Vitamin D is essential for calcium absorption in the body, which plays a fundamental role in the maintenance of bone health, strength and skeletal integrity. Does this mean mushrooms can be classified as one of the anti ageing foods?

Arthritis is a common condition that causes pain and inflammation in a joint. In the UK, more than 10 million people suffer from arthritis or other, similar conditions that affect the joints. Additionally, the chance of developing arthritis increases with age.(13) 

Having enough vitamin D helps to protect against disorders including arthritis. This is due to the vitamin’s overall ability to promote calcium absorption, which is essential for building and remodelling bone.(14)

Research appears to suggest that vitamin D deficiency is highly prevalent in patients with arthritis. Furthermore, the vitamin may be needed for the prevention of arthritis and for pain relief.(15)

Spinach 

A broad term for plant leaves eaten as a vegetable are leafy greens. There are a variety of tastes and textures of leafy greens and depending on the type may taste better eaten raw or cooked. As the name implies, people can typically identify these vegetables by their green colour and edible leaves. 

In general, with age, the lenses of the eyes become less flexible and make it difficult to focus on close objects.  Having trouble distinguishing colours and needing more time to adjust to changing levels of light also deteriorate with age. That’s why nearly everyone needs reading glasses as they reach their 40s and 50s. 

Spinach is a leafy green that originated in Persia. It belongs to the amaranth family and is related to beetroot and quinoa. What’s more, spinach might be good for eyesight.

Part of the retina acts as a natural sunblock, shielding the eye from damaging light. The antioxidants in spinach absorb blue light, which is especially harmful to the retina. Moreover studies show that cooked spinach contains much higher amounts of antioxidants than raw spinach. This is because the antioxidants in spinach become more absorbable once cooked. However, these claims require further research to define and quantify attributes.(16) 

If you do suffer from eyesight difficulties, get it checked by an eye care professional. Finding and treating any problems early can help protect your vision and prevent vision loss.

Are anti ageing foods a myth?

One thing that we cannot change is the natural ageing process. 

Although vitamin deficiencies can contribute to not ageing well, it’s important to highlight that eating certain foods won’t make you look and feel significantly younger. Moreover, nutrition is just one of many factors that contribute towards ageing well. However, incorporating nutrient-dense foods as part of your diet can certainly assist your mental and physical health as you get older.

Finally, along with incorporating nutrient-dense foods as part of your diet it’s worth considering applying other practices throughout your life. For example, wear sun cream, stay physically active, avoid smoking and limit your alcohol intake. 

Related readings

• Ayurvedic haircare: the Erbology guide to silky locks
• Does vitamin C help acne?