Amazing Anti-ageing Foods
Hmmmmm, would I like to look younger and keep wrinkles at bay?
Yes!!! Well, with regular exercise and the right foods we can grow older gracefully. The Dairy Diary shares with us what to eat and why (take note, chocolate is on the list!):
Antioxidants, which zap
cell-damaging free radicals,
Acai berries are jam-packed with antioxidants, omega oils, dietary fibre, amino acids, calcium and B vitamins. Blueberries are a great source of anthocyanidins. They may also help brain function, keep eyes healthy, help lower cholesterol and protect against cancer.
Broccoli, kale, cabbage and Brussels sprouts are rich sources of fibre, vitamin C, carotenes andother anti-cancer compounds.
Carrots are powerful antioxidants, protect skin from sun damage and wrinkles, and help maintain a healthy heart. They are one of best sources of betacarotene, which your body converts into vitamin A.
Cherries contain plenty of anthocyanidins, as well as vitamin C; strongly antiinflammatory, they reduce the risk of heart disease.
Chinese leaves are a rich source of betacarotene, help control blood pressure, improve digestion and help combat asthma and bronchitis.
Cinnamon is a powerful antioxidant, and helps balance sugar in the blood.
Dark chocolate (with at least 70% cocoa solids) – two squares give you a dose of anti-ageing flavonoids, and a good measure of antioxidants.
Fish, especially oily fish, contains essential fatty acids, and vitamin D for bones and joints. It also helps your body to eliminate fat-soluble toxins and maintains lipid supply in the outer layers of your skin, which some say smooths wrinkles.
Garlic helps maintain healthy circulation and lowers cholesterol, plus having beneficial antiviral, antiseptic, antibacterial and antioxidant properties.
Green tea comes from the same plant as black tea but the leaves are less processed and so the tea is higher in antioxidants. It may help lower cholesterol, speed metabolism (for weight loss), protect teeth and joints and reduce sun damage to skin. White tea, from the concentrated buds of the plant, is even less processed and more beneficial.
Honey boosts the immune system and improves brittle nails.
Nuts and seeds are a great source of vegetable protein, fibre and essential fats and minerals.
Walnuts are full of antioxidants; Brazil nuts are rich in selenium, important for the immune system; almonds contain vitamin E; pumpkin and hemp seeds and linseeds provide skin-plumping essential fatty acids and valuable minerals, such as zinc, calcium, iron and magnesium.
Oats contain soluble fibre that helps reduce cholesterol, and B vitamins that, with silicon, help keep skin, hair and nails looking good and bones strong.
Amazing Anti-ageing Foods are full of vitamin E and linoleic acid (an omega-6 fat) and help keep skin
hydrated. They also have antiinflammatory properties.
Onions help maintain a healthy heart, and may slow bone loss. They contain vitamins C and B6 (good for muscles) and have anti-inflammatory, antifungal and antibacterial properties.
Quinoa is an excellent source of protein and, unlike wheat or rice, contains all the essential amino acids, as well as the whole range of B vitamins.
Tomatoes are full of vitamin C, potassium and lycopene, an antioxidant that protects skin and eyes from sun damage and helps ward off certain cancers. More lycopene is absorbed if tomatoes are heated, canned or made into ketchup, or eaten with olive oil.
Makes 18 portions
Time 30 mins
Calories 152 per portion
Fat 4g of which 0.5g is saturated
Suitable for vegetarians
Ready-to-eat dried apricots 110g (4oz)
Ready-to-eat dried prunes 110g (4oz)
Ready-to-eat dried figs 110g (4oz)
Seedless raisins 110g (4oz)
Sultanas 50g (2oz)
Walnuts 50g (2oz), finely chopped
Rolled porridge oats 375g (13oz)
Oranges 2, finely grated zest only
Lemon 1, finely grated zest only
Ground cinnamon or mixed spice 1–2 tsp, optional
1 Roughly chop apricots, prunes and figs and place in a large bowl. Add all remaining ingredients and mix together thoroughly.
2 Store muesli in an airtight container, in a cool place.
3 To serve, spoon into serving bowls, barely cover with milk and allow to stand for 5–10 minutes. Serve topped with natural yogurt and, if you like, blueberries or a little honey.
A Dairy Diary recipe.