Ageing Factors
- Oxidative stress
- Cellular damage & reduced repair
- Poor nutrition & deficiencies
- Chronic inflammation
- UV exposure & pollution
- Lifestyle factors
- Hormonal changes
Key Nutrients for Anti-Ageing
Antioxidants – Protect cells from free radical damage.
Vitamin C (citrus fruits,amala,guava)
Vitamin E (vegetable oils,nuts & seeds)
Beta-carotene (carrot,pumpkin,sweet potato)
Lycopene (tomatoes, watermelon)
Polyphenols (berries, green tea, dark chocolate)
Omega -3 fatty acids – Reduce inflammation, support skin elasticity & promote brain & heart health.
Avocado
olive oil
fatty fish
flaxseeds
walnuts.
Protein – For collagen & muscle mass.
Pulses & lentils
Milk & milk products
Chicken
Fish
Eggs
Soy, tofu
Vitamins & Minerals
Zinc -Wound healing(nuts & seeds)
Selenium -Anti-oxidant defence(nuts,wolegrains)
Vitamin D – Bone & Immune health(sunlight,fortified foods)
B – complex vitamins(supports energy function.brain & skin health)
Anti-Ageing Foods to Include
- Green Leafy Vegetables
- Fruits include berries,grapes,cherries,amla
- Whole grains(brown rice,millets,oats,quinoa)
- Nuts & seeds
- Healthy fats
- Fermented foods
- Green tea
- Turmeric
- Ginger
Foods Linked to Premature Ageing
- Excess sugar & sweets
- Ultra – processed & junk foods
- Deep fried foods
- Refined carbohydrates
- Smoking & excess alcohol
- Excess red meats
- Dehydration
Tips for Healthy Ageing
- Prioritize quality sleep
- Stay physically active
- Adequate water intake
- Stress management(yoga & meditation)
- Maintain social connection
- Sun protection
