Terms of use dolor sit amet consectetur, adipisicing elit. Recusandae provident ullam aperiam quo ad non corrupti sit vel quam repellat ipsa quod sed, repellendus adipisci, ducimus ea modi odio assumenda.
Disclaimers
Lorem ipsum dolor sit amet consectetur adipisicing elit. Sequi, cum esse possimus officiis amet ea voluptatibus libero! Dolorum assumenda esse, deserunt ipsum ad iusto! Praesentium error nobis tenetur at, quis nostrum facere excepturi architecto totam.
Lorem ipsum dolor sit amet consectetur adipisicing elit. Inventore, soluta alias eaque modi ipsum sint iusto fugiat vero velit rerum.
Limitation on Liability
Sequi, cum esse possimus officiis amet ea voluptatibus libero! Dolorum assumenda esse, deserunt ipsum ad iusto! Praesentium error nobis tenetur at, quis nostrum facere excepturi architecto totam.
Lorem ipsum dolor sit amet consectetur adipisicing elit. Inventore, soluta alias eaque modi ipsum sint iusto fugiat vero velit rerum.
Copyright Policy
Dolor sit amet consectetur adipisicing elit. Sequi, cum esse possimus officiis amet ea voluptatibus libero! Dolorum assumenda esse, deserunt ipsum ad iusto! Praesentium error nobis tenetur at, quis nostrum facere excepturi architecto totam.
Lorem ipsum dolor sit amet consectetur adipisicing elit. Inventore, soluta alias eaque modi ipsum sint iusto fugiat vero velit rerum.
General
Sit amet consectetur adipisicing elit. Sequi, cum esse possimus officiis amet ea voluptatibus libero! Dolorum assumenda esse, deserunt ipsum ad iusto! Praesentium error nobis tenetur at, quis nostrum facere excepturi architecto totam.
Lorem ipsum dolor sit amet consectetur adipisicing elit. Inventore, soluta alias eaque modi ipsum sint iusto fugiat vero velit rerum.
Join 10k+ people to get notified about new posts, news and tips.
Do not worry we don't spam!
GDPR Compliance
We use cookies to ensure you get the best experience on our website. By continuing to use our site, you accept our use of cookies, Privacy Policy, and Terms of Service.
I’m a nutritionist – here’s the best anti-ageing foods to eat in your 20s, 30s, 40s, 50s and beyond
I’m a nutritionist – here’s the best anti-ageing foods to eat in your 20s, 30s, 40s, 50s and beyond
Published on November 20, 2022 at 08:00 AM
WE all know we should be eating a healthy, well-balanced diet, but depending what decade of life you’re in, you might need some foods more than others.
What’s more, eating oily fish in middle age may help ward off dementia, says the University of Texas, so what else should you eat and when?
What you eat can help ward off ageing â inside and out
Foods good for iron include peas, baked beans and peanuts, dried apricots, eggs, fortified breakfast cereals, and fish like mackerel.
Our national dietary survey shows that iron deficiency, which leads to tiredness, stress, poor concentration and low mood, is a big concern for adolescent girls and follows you into your 20s. It’s vital to address it as soon as you can.
Three times a week: Probiotic yoghurts for gut health
These tick two boxes, with probiotic ‘good’ bacteria helping gut health, which in turn can help immunity and mood â and they pack in much needed calcium for bone strength.
Once a week: Brazil nuts for immunity
A good handful of these nuts gives you the selenium you need. Also found in chicken, fish, eggs and seeds, too little selenium leaves you more open to viral infections that trigger colds, flu and possibly Covid, too.
Green vegetables like kale and spinach along with pulses, oranges, berries, nuts give us folate, a vital B vitamin essential for babies developing nervous system in the first eight weeks of conception.
The Department of Health also recommends a 400microgram daily folic acid supplement.
Three times a week: Almonds for anti-ageing
Sun damage takes its toll on our skin, setting the scene for wrinkles.
Nuts and seeds give us vitamin E, which help fight general ‘oxidative’ damage in our body, including our skin.
Avocados, wholegrains, and spinach also give us this vital anti-ageing vitamin.
Once a week: Decaffeinated coffee and tea for better sleep
Start giving your body a caffeine-rest once a week. Caffeine stimulates your nervous system and can disrupt sleep up to eight hours after drinking.
Start with a caffeine-cutting day once a week, to lay the way to a healthier sleep pattern.
In your 40s
Daily: Slow-release carbs to balance energy
Porridge, pasta, sweet potatoes, pitta and tortilla wraps â along with fruit and vegetables, these give us slow-release carbohydrates, to help stabilise energy as women’s hormones begin to change.
They also avoid the sugar rushes of fast-release carbohydrates, which promote collagen damage to our skin.
Three times a week: Plant oestrogens for tackling menopause
Soya, pulses, and wholegrains give us plant oestrogens, which experts suggest can help ease people through the menopause by having a weak oestrogen-like effect.
Along with broccoli and spinach, red peppers, carrots and kale, these vegetables are brilliant for red, yellow and orange antioxidant pigments called lycopene, lutein, and beta carotene. Dermatologists have shown regular consumption can help protect our skin from ageing, from the inside out.
Three times a week: Berries for brain protection
Blast a good 100g portion of frozen berries with milk or fortified plant milk.
Blueberries particularly are packed with flavonoid super nutrients which research suggests helps lower risk of dementia.
Sardines and salmon all give us omega 3 essential fats, which are important for helping control blood pressure and overall heart health.
Women’s risk of heart disease matches men once through the menopause. If you don’t eat fish, try plant-based sources including walnuts and chia seeds.
In your 60s
Daily: Protein-rich foods for muscle strength
Whether plant-based from pulses, nuts, and seeds or animal based in chicken, fish or lean meat, protein-rich foods are vital to help reduce muscle wasting or ‘sarcopenia’, which can increase risk of falls.
Affecting 15 per cent of people over 65, and half of people over 80, make protein a priority at every meal.
Three times a week: Eggs for memory
Eggs are great for choline, a nutrient vital for making the nerve transmitter acetylcholine, which helps muscles contract and plays a crucial role in memory and thinking.
Chicken, fish, beans, nuts, seeds and whole grains also give us choline.
Once a week: Turmeric to fight inflammation
Tufts University scientists in America tell us one promising study suggests turmeric supplements may help relieve symptoms of osteoarthritis in the knee.
The study was small and short, but backs turmeric’s anti-inflammatory reputation.
Try including turmeric in dishes and drinks once a week and gradually build up.
Our thirst mechanism is not so accurate as we age, leaving us at risk of dehydration.
Low fluid intakes can lead to stress, confusion, and tiredness. Keep topping up with drinks, throughout the day. Milk, tea, coffee, fruit juice and water all count.
Milk and fortified plant milks have the advantage of adding plenty of calcium, for continued bone health.