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Anti-ageing food: How to stay youthful
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Anti-ageing food: How to stay youthful

Anti-ageing foods can boost collagen production and delay ageing, say experts

Anti-ageing can be achieved through the combination of anti-oxidant rich foods and good sleep hygiene.

Ageing is inevitable. Experts say ageing is both internal and external. Internal muscular strength, tight molecular structure, well-functioning organs on the inside and radiant skin on the outside indicates youthfulness. With age, there is a lag in these elements.

Skin, the largest organ of the body, is an explicit indicator of ageing. “Ageing damages skin cells. It can be due to intrinsic factors (genes) or extrinsic factors (UV rays, smoking, alcohol, air pollution or malnutrition),” explains Ridhima Batra, clinical nutritionist and founder of Nutrition Defined, New Delhi.

Often, extrinsic factors influence ageing skin more than genetic predisposition,” points out Shalini Abhilash, nutritionist, instagrammer and yoga teacher from Bengaluru.

Reduction in collagen: The root cause of skin ageing

“Collagen is the amino acid that determines ageing. This protein-based tissue connects the joints, muscles and tissues. It firmly binds the molecular structure of the skin,” says Shalini

Until age 25 it is available in abundance in all our bodies, explains Shalini. “After 25, the collagen production reduces by 10-15 percent every year.”

Ridhima explains that collagen reduction is the main reason for changes seen on the skin as a person ages. Some of the risk factors for collagen reduction are smoking, alcohol, unhealthy food habits, processed food, high sugar intake and irregular sleep patterns.

Lack of sleep or bad sleeping habits can also result in early onset of ageing, warns Shalini.

Early signs of ageing

Ridhima explains the early signs of skin ageing are indicated by:

  • Hyperpigmentation
  • Loose skin or loss of skin elasticity
  • Greying of hair or hair loss

High collagen production means delayed ageing

Boosting collagen production can delay ageing. Studies suggest this can be achieved through a reasonable diet and balanced nutrition. Shalini clarifies that while meat is the only food that has collagen, depending on meat for anti-aging is not advisable. Having a plant-based diet along with lots of fiber can boost collagen production, says Shalini.

She says, “100 grams of meat barely contains roughly 0.3 % of collagen.” 

Foods that are anti-inflammatory, antioxidant and rich in vitamin C, zinc, copper, silicon, glycine, lysine helps produce collagen, says Ridhima.

Anti-ageing foods: Is there a magic potion?

“Most plant-based foods contain antioxidants,” says Shalini. “But, few foods are richer in antioxidants and/or fibre by a few milligrams.” Starting young with a healthy lifestyle is the key to delaying ageing, emphasises Shalini.

Asha R, a 42-year-old IT professional from Bengaluru, tells Happiest Health, she started consuming amla juice for a year for its health benefits. “I drink this juice on an empty stomach in the morning. I feel my energy levels are better. My skin also feels healthier and more lustrous than a year ago.”  

The list of anti-ageing foods is plenty:

  • Aloe vera

Studies suggest that aloe vera flesh is rich in antioxidants. Shalini points out that aloe-vera juice is best when consumed in the morning. She suggests other plant-based juices, made from Moringa leaves, wheat grass and bermuda grass, must also be consumed for wholesome nutrition.

  • Cruciferous vegetables

Broccoli, Brussel sprouts, cabbage and other leafy vegetables are rich in antioxidant and anti-inflammatory properties, says Ridhima. It’s the sulphorance and isothiocyanate, the organic chemicals found in the cruciferous vegetables that activate the antioxidant response, say experts.

  • Mushroom

Mushrooms are rich in antioxidants. However Shalini adds that mushrooms must be eaten only in the cooked form to avoid allergic reaction. “Limit the consumption to twice or thrice a week.” 

  • Gooseberry

Indian gooseberry, also called amla, is a fruit rich in vitamin C. Shalini adds that gooseberry has a unique anti-ageing property which boosts collagen production. Preferably it should be consumed early in the morning, she added.

  • Dark chocolate

Dark chocolate, made from cocoa beans has become the new rage for anti-ageing. Studies indicate cocoa beans are rich in antioxidants (polyphenols and flavonoids). But processing removes most of these antioxidant properties. Shalini warns, “Dark chocolate is an antioxidant. But, be mindful of the fat and sugar in the same.”

“A non-diabetic can consume six to eight grams of dark chocolate in a day,” she advises.

Dr Suganya N, a clinical nutritionist from Athulya senior care, Chennai points out that not all anti-aging food suits every body type. For example, few people with hypothyroidism take longer to digest cruciferous vegetables. So, one must consume it in cooked form and in a limited quantity, says Dr Suganya. Consuming locally available farm products is preferable to consuming foods sourced from far off places using preservatives, she added.

Striking the balance

Nutritionists warn that only consuming anti-ageing foods can hamper the body balance. One must enjoy at least four to five servings per day of antioxidant-rich foods in the diet including fruits, vegetables and proteins, says Ridhima.

Shalini further adds that it is challenging to eat the required amount in a single meal. Consuming portion size across three to six meals in a day helps. She explains, “100 grams of cooked veggies rich in fiber included in every meal will delay ageing.”

One anti-ageing drug that is freely available and not utilised much is sleep, says Shalini.

Takeaway

  • Foods that boost collagen production can delay ageing.
  • Cruciferous vegetables, mushrooms, dark chocolate and gooseberries can produce collagen.
  • Starting young with a healthy lifestyle is the key to delaying ageing.
  • Only food and no sleep can also lead to ageing skin.

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