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Plant Based Foods That Can Help Combat Ageing

From the cellular level and beyond, inflammation plays an important part in the ageing process. The key is to find foods that can prevent inflammation. A healthy diet can help to keep you looking younger by preventing oxidative damage and reduce inflammation.

If you eat a healthy diet, it will make a huge difference. The correct nutrition and nutrients are essential to repair your skin and get new healthy cells to replace the damaged ones. Vitamins A, C, and D also play an important role. However, certain foods can help too.


Almonds are packed with magnesium (which is believed to play a role in slowing the ageing process). You can also get magnesium by eating peanuts and cashews and spinach. Almonds are high in healthy fats and protein, helping you to feel satisfied and avoid eating less healthier snacks.


Avocados are a good source of Vitamin E which is also great for skin health and fighting the signs of ageing skin. An avocado has 20 vitamins and minerals in it. They contain high levels of antioxidants including carotenoids which have powerful anti-inflammatory properties that help protect cells from damage and ageing.

Avocados are rich in good fats, they also contain high levels of fat-soluble vitamins, Vitamins A and E. These two vitamins play a key role in keeping our skin nourished and moisturised. Vitamins A and E are also essential in keeping cells and cell membranes healthy.


Beans are extremely healthy. Part of the legume family, they contain a lot of fibre and protein and are also low in carbohydrates. They also contain anti-inflammatory compounds and it is these compounds that help to slow down the ageing process. Red beans, black beans and pinto beans contain the highest amounts of antioxidants.


Research has shown that fruits and vegetables that contain phytochemicals can help reduce inflammation and oxidative stress in your body. Foods containing phytochemicals can also help to prevent cell and tissue damage, this damage is a major contributor to the ageing process.

Blueberries are rich in phytochemicals – however wild blueberries contain even more anthocyanins (which is a type of antioxidant) that gives blueberries their unique colour.


Foods high in Omega 3 have been shown to reduce inflammation. Flaxseed is very high in Omega 3 fatty acids and you should get as much of it in your diet as possible.

Flaxseed can be found in many whole grain foods, like bread. There is a lot more Omega 3 in flaxseed than any other seed or nut. To ensure the flaxseed breaks down in your digestive system, you need to either buy milled or ground flaxseeds or buy them whole and use a coffee grinder to grind them fresh daily. Whole flaxseeds are unable to break down properly as they pass through your digestive system so it’s best to eat them ground.


Garlic contains allicin, which is an anti-inflammatory and antioxidant compound. It is best to mince garlic before adding it to food as this releases the allicin from it. Garlic is often recommended to help combat conditions such as heart disease and hypertension, which tend to be very common if we don’t take care of our health as we age.


Mushrooms are rich in Vitamin D, Vitamin B3 and Vitamin B2 and contribute to a clear healthy skin. They are also praised for their antioxidant content. There are two specific kinds of fungi that researchers have found beneficial to use in skincare products- Lingzhi and cordyceps. These two are particularly well known for their anti-ageing benefits and high antioxidant content.

Ergothioneine and glutathione are two antioxidants found in mushrooms and some scientists believe these antioxidants can play an important role in fighting the ageing process and its associated diseases

Free radicals cause oxidative damage to our cells in the body and these two antioxidants along with other antioxidants could play a part in preventing and reducing the damage.


Oatmeal makes your body produce nitric oxide, and this helps blood to flow more freely. This in turn allows more oxygen and nutrients to get into all the cells including skin cells, ensuring it is kept healthy.


Probiotics help to keep inflammation in the gut from getting out of control.

Any problems in our stomach or intestines can affect other parts of the body and affect how we age. Plant based yoghurts (such as coconut, almond and soya) and coconut kefir contain probiotics - these are all a good dairy free source.


If you eat soy, then it is a good source of food that is naturally rich in phytoestrogens, which may help to keep skin supple. You should always buy organic soy as non-organic soy is highly likely to contain GMO’s.

A fistful of edamame or a little tofu in soup is enough, you don't need to eat a huge amount.


Tomatoes contain a rich supply of phytochemicals and antioxidants that can help to fight ageing. Eating them raw or cooked is fine. Cooking them releases more antioxidants but the heat can destroy the levels of Vitamin C, so eating them in both forms (raw and cooked) is best to ensure you get enough Vitamin C from your tomatoes too and resulting in an increase of the health benefits.


Spinach is high in phytochemicals and antioxidants. These compounds help to reduce inflammation and cellular damage. Spinach is also high in fibre and this means it can support the digestive process. To prevent the breakdown of antioxidants from spinach, it should be refrigerated straight away.


Turmeric contains a lot of anti-inflammatory and antioxidant compounds and these can help support the digestive process as well as help to slow ageing.


Medical Disclaimer

The food ingredients contained within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and/or consume any of these food ingredients in your recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the food ingredients have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume any of these food ingredients in your recipes and feel that you are experiencing any adverse effects, then you should cease using these food ingredients in any recipes immediately and consult your doctor.