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5 key ingredients to add to your diet if you want to love the ageing process

We all know the importance of applying sunscreen and moisturising the body, but what else can we do to keep the skin supple and prevent those fine lines and wrinkles? 

Besides getting eight hours of nightly sleep, exercising regularly, and taking care of our exterior by applying creams and serums, diet plays a big part.

Glowing from the inside

Studies have shown that eating a diet rich in fruits and veggies is the best way to keep brain, body and skin healthy. 

Here are 5 ingredients to incorporate into your diet to feel and look your best at any age. 

By choosing nourishing foods, you set the right tone for your body and mind to flourish and thrive for years to come.

1. Vitamine E

Vitamin E is one of the most important antioxidants as it protects cell membranes and prevents the damage of enzymes. Many skincare specialists praise vitamin E for its beauty benefits. It helps to inactivate free radicals, making them less likely to cause harm to the skin and body. 

Vitamin E may also help in the prevention of coronary heart disease and inflammation, support immune function and promote eye health.

Grains, oats and nuts and great sources of vitamin E. Avocado toast lovers have another reason to to order their brunch favourite now. 100g of this pear shaped superfood contain 2.07 mg of vitamin E.

2. Omega 3

According to a recent study, higher serum levels of omega-3 polyunsaturated fatty acids are associated with healthy aging. The research results show that the likelihood of chronic diseases, such as cardiovascular disease, cancer and lung disease may be minimised.

We live in a time where lifespans are increasing but healthy lifespans are not. A long life with good physical and mental function is becoming the focus of attention. Biohacking is the name of the game and Omega-3 is a high contender.

Omega-3 fatty acids are highly concentrated in the brain and are important for brain development and cognitive function.

You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods. Additionally you might want to look out for supplements with a high dose of DHA/EPA.

The key to a thriving and well-functioning brain is consuming nutrients in a balanced ratio, i.e. reducing pro-inflammatory omega-6 fatty acids found in canola oil, sunflower oil, or margarine and increasing your intake of anti-inflammatory omega-3s.

3. Astaxanthin

Astaxanthin is a pigment most commonly found in Pacific salmon, it’s what gives the fish its pinkish color.

The anti-inflammatory properties of astaxanthin, has been shown to improve lifestyle-related diseases. It also has a strong protective effect on the human brain. Due to its unique chemical structure it is able to cross the blood-brain barrier making the brain one the most important target organs of this powerful antioxidant.

Astaxanthin can also be used topically. In fact, a study including men and women has shown that combining topical and oral doses of astaxanthin can help to reduce wrinkles and age spots, and help maintain skin moisture, though more research may be needed to confirm these findings.

Natural sources of astaxanthin are algae, yeast, salmon, trout and shrimp.

4. Collagen

Collagen makes up 30 percent of our bodies' protein structures. It is found in our muscle tissues, bones, joints, and tendons. As we age the body's production of collagen starts decreasing.

Collagen supplements may help retain a youthful glow and supple skin. They contain small collagen fragments – amino acids – which are easily absorbed by the small intestine and distributed throughout the body via the bloodstream.

PS. Make sure you get enough vitamin C as it can help boost your body's natural production of collagen.

5. Polyphenols

Polyphenols are micronutrients found in fruits, vegetables and seasonings. They are loaded with antioxidants and thought to improve digestion issues, as well as neurodegenerative and cardiovascular diseases.

Polyphenol-rich foods may also act as a guard keeping free radicals at bay.

Cloves have some of the highest amounts of polyphenols. Peppermint and star anise are strong contenders too. 

Make sure you go for organic when purchasing fruits, veggies and seasonings.

Pro Tip:

Sleep is the fountain of youth. So a good night’s sleep is the foundation to build upon. Magnesium L-Threonate is most bioavailable, hence absorbable form of Magnesium and used to assist with sleep, and enhances overall cognitive function, especially as one ages.

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