Foods that fight ageing

Making wise adjustments to your daily diet can help combat both the appearance of ageing and the actual effects time has upon your bones, muscles and skin.

We reveal which foods are the best to help beat back the years.

Breakfast: take on watermelon

We're not just talking about the H20 part though. Be sure to include ripe, red watermelon on your breakfast tray too. "It's rich in lycopene and beta-carotene," explains Emma Wells, nutritionist with www.smartnutrition.co.uk.

Researchers from the Universities of Newcastle and Manchester presented findings to the British Society for Investigative Dermatology highlighting how lycopene can provide up to 33% more protection against sunburn - a chief cause of skin ageing. "Beta-carotene helps repair skin cells too," says Wells.

Snack: liven up with a yoghurt

"For a snack try a probiotic yoghurt that will aid your digestion too," suggests Wells. The anti-ageing properties of yoghurts seem in the main to be circumstantial - people who age well often eat them by the bucketload.

However, research from the Istituto Studi e Ricerche Nutrizione e Tecnologie in Italy also suggests that live yoghurts can bolster the body's immunity against illness too.

Lunch: catch a fish dish

"The omega 3 fatty acids in oily fish, such as herring, salmon and fresh tuna, help alleviate a number of age-related conditions," says Dr Laura Wyness of the British Nutrition Foundation.

They may help to alleviate some of the symptoms of rheumatoid arthritis, help to preserve eye health and maintain levels of healthy fat within the skin that stop it from becoming brittle.

Drink: keep it smooth

A nutritious way to smooth out wrinkles could be as simple as blending a mix of vitamins C and E together with a bunch of nutrients that possess anti-ageing qualities into a tasty smoothie.

Try mixing one sliced banana with 350ml of orange juice and a couple of handfuls of forest fruits such as raspberries, blackberries and blueberries. The resultant blend of beta-carotene, folic acid, zinc, potassium and major vitamins will boost your body's natural defences against both infection and the elements.

Snack: 'ave an avocado

"Scoop out the flesh from half an avocado for a mid-afternoon snack or chop it into a light salad," suggests Emma Wells.

Among the many nutrients you'll be taking on board are oleic acid - a healthy fat that boosts the body's good cholesterol levels - along with potassium which reduces the risk of blood pressure problems and fluid retention. "It also contains vitamin E, which helps maintain skin health," adds Wells.

Snack: do go to seeds

"Like avocado, seeds from pumpkins or sunflowers are also packed with vitamin E," says Wells. This vitamin helps to neutralise what are potentially damaging toxins in the body called free radicals. Your skin in particular is at risk from the damage these cause, but regular snacks of seeds and nuts will provide protection for your cells.

Dinner: give garlic a go

Crushing a clove of garlic into your stir fry won't just add flavour to your evening meal - it'll take a few years off your looks too.

"The health properties of herbs like garlic are varied," says Wells. "Along with its reputation for helping fend off age-related chronic illness such as heart disease, it also rejuvenates other body parts."

A review of its plus points carried out by the School of Biomolecular Sciences at Liverpool John Moores University also found that garlic has strong anti-oxidant properties, which combat the effects of ageing, counter the formation of cataracts, raise energy levels and rejuvenate skin.

Dinner: bring on broccoli

Be sure to have a side dish of steamed vegetables - especially the cruciferous types like broccoli - with your main meals.

US research published in the Journal of Allergy and Clinical Immunology in 2008 revealed how an element within broccoli, called sulforaphane, helps ward off the effects time can have on your body.

"Our study shows that a chemical present in broccoli is capable of stimulating a wide range of antioxidant defence pathways and may be able to interfere with the age-related decline in immune function," explained study author Dr Andre Nel.

Drink: sluice some youth juice!

Finally, for a drink that'll not only keep you looking young but also help you sleep more soundly, try acerola juice. The tart Brazilian cordial - also called Barbados cherry - is high in vitamins C and A - along with a host of skin-boosting nutrients.

Recent research from the University of Texas also revealed that cherry-based drinks provide a boost of the sleep hormone melatonin, that will help you to rest and your body to recuperate. To buy acerola juice visit www.windmillorganics.com.

Source: style.uk.msn.com