When it comes to anti-ageing, the focus has long been on battling the visible signs of time’s unstoppable march.
But times are changing and focus is shifting away from looking younger and towards living longer. Or more specifically, living well for longer. Also known as longevity.
And how are people revamping their lifestyle to achieve longevity?
Improved sleep quality, increased physical activity and a healthier diet, with certain ingredients proving particularly popular.
Top 5 anti-ageing ingredients
1. Wholegrains
An unexpected entry on this list is wholegrains. They might not seem like the most obvious choice for anti-ageing, but wholegrains are high in soluble fibre, particularly beta-glucans. These have been shown to reduce LDL cholesterol and stabilise blood glucose levels – two major factors in heart disease and type 2 diabetes
“A diet rich in wholegrains like oats helps reduce systemic inflammation, a root cause of many age-related diseases,” says Kyle Crowley, chief product officer at protein brand Protein Works.
2. Walnuts
Nuts and seeds are already hugely popular with consumers. Their high protein content and ‘good’ fats mean they’re already bestsellers, with a global market value of around $69.49bn (Precedence Research). But walnuts set themselves apart as being particularly powerful in the anti-ageing department.
“Walnuts are one of the few nuts that provide a significant amount of ALA, a plant-based omega-3 fatty acid,” says Protein Works’ Crowley. “Omega-3s help reduce inflammation and protect against cognitive decline, which is crucial as we age.”
Walnuts are also rich in antioxidants and polyphenols that support healthy blood vessels and mitochondrial function, both critical for ageing cells.”
3. Broccoli
Another top pick for consumers, in the search for anti-ageing ingredients, is broccoli.
Part of the cruciferous family, broccoli is rich in sulforaphane, a phytochemical that helps the body activate detoxification enzymes and is believed to “switch on” genes related to longevity and disease resistance.
“Thanks to the powerful antioxidant sulforaphane and rich supply of vitamin C, broccoli aids the immune system in combatting infections,” says Protein Works’ Crowley.
Broccoli’s high fibre content also helps to promote a healthy gut microbiome, which in turn supports strong immune function.
It also aids the body in removing toxins and pollutants by stimulating the activity of detoxification enzymes.
4. Berries
From strawberries and raspberries to blackberries and blueberries, berries are a firm consumer favourite, selling across the globe year-round.
And, as well as being packed with flavour, these sweet and colourful fruits contain potent antioxidant and anti-inflammatory properties, including vitamin C, anthocyanins and ellagic acid, making them a popular choice as an anti-ageing ingredient. Blueberries, in particular, are tiny anti-ageing powerhouses.
“Blueberries are rich in anthocyanins, which give them their deep colour and act as powerful antioxidants,” says Protein Works’ Crowley. “These compounds have been shown to protect against oxidative stress, which accelerates ageing and chronic disease.”
They also improve endothelial function, which means better blood flow and lower blood pressure. And, they’re believed to reduce the risk of dementia, by preserving brain cells and communication pathways.
5. Oily fish
Last, but by no means least, is oily fish. Salmon, mackerel, anchovies, sardines, trout and herring, to name but a few, are rich in omega-3 fatty acids – a type of polyunsaturated fat linked to a whole range of anti-ageing benefits.
They’re believed to be one of the best foods for reducing muscle inflammation and are packed with protein to support muscle repair.
They’ve also been associated with helping to reduce the risk of heart disease, protecting nerves and joints, and supporting mental health, cognitive function and eye health. Furthermore, salmon is believed to be one of the very best for this.
“Salmon is an excellent source of long-chain omega-3s, specifically EPA and DHA, which have been shown to lower triglycerides, reduce plaque build-up in arteries, and decrease systemic inflammation,” says Protein Works’ Crowley. “Omega-3s also play a key role in preserving muscle mass and cognitive health, both of which naturally decline with age and are crucial for maintaining independence in later life.”
