Anti-ageing diets aim to reverse the signs of ageing from the inside out. But is the right food really capable of turning back the clock? 

 

 

A Mediterranean herb

 

Rosemary is a fragrant herb native to the Mediterranean, providing a number of anti-aging benefits.

Ghasemzadeh Rahbardar M, Hosseinzadeh H. Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iran J Basic Med Sci. 2020 Sep;23(9):1100-1112. doi: 10.22038/ijbms.2020.45269.

It contains potent antioxidants that have been shown to extend the lifespan of the nematode C. elegans by 18%.

Stojić V, Štrbac T, Stanimirović A. New anti-ageing strategies: a narrative review. Acta Dermatovenerologica Alpina Pannonica et Adriatica. 2023;32(4). doi:10.15570/actaapa.2023.29.

Researchers believe rosemary compounds may reverse the crosslinking of advanced glycation end-products (AGEs) associated with skin ageing, vascular diseases, and diabetes.

In addition to eating rosemary, the topical application of rosemary oil to the scalp is a popular hair loss remedy. Studies have shown that with 6 months of consistent use, rosemary oil is just as effective as 2% minoxidil—but with less intense scalp itching as a shared side effect.

Panahi Y, Taghizadeh M, Marzony ET, et al. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015;13(1):15-21.

For people who want a youthfully lush head of hair (but can’t quite commit to a hair transplant) rosemary oil is worth a try.

 

Leafy greens

 

Studies on Alzheimer’s and other neurodegenerative diseases consistently point to the protective effects of plant-based diets high in antioxidants. Throughout the research, leafy green vegetables prove time and time again to be one of the best foods for brain health. 

In one study, greater consumption of leafy greens was associated with lower Alzheimer’s disease (AD) pathology. 

Although multiple factors likely play a role in this association, leafy greens consistently stand out as a prominent protective food.

Agarwal P, Leurgans SE, Agrawal S, et al. Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology. Neurology. 2023;100(22):e2259-e2268. doi:10.1212/WNL.0000000000207176.

A meta-analysis of 17 studies on leafy green vegetables and heart disease found higher intakes were associated with a 7% lower risk of all cardiovascular events, including a reduced incidence of cerebral infarction, coronary heart disease, and stroke.

Ojagbemi A, Okekunle AP, Olowoyo P, et al. Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases. Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017.

Some of the specific heart health benefits of greens include:

• Dietary fibre lowers cholesterol

• Folic acid reduces homocysteine levels

• Nitrates promote vasodilation

• Vitamins C and E act as antioxidants

Greens also provide calcium, vitamin K, vitamin B9, and various polyphenols associated with disease prevention.

Ojagbemi A, Okekunle AP, Olowoyo P, et al. Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases. Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017.

 

A brain-shaped nut

 

Walnuts are a rich source of omega-3s, with wide-ranging anti-ageing effects.

Bjørklund G, Shanaida M, Lysiuk R, et al. Natural Compounds and Products from an Anti-Aging Perspective. Molecules. 2022; 27(20):7084. doi:10.3390/molecules27207084.

The omega-3s in these brain-shaped nuts are protective against senile dementia, hypertension, and blood clots. There’s also evidence that omega-3s exert anti-ageing effects via the gut microbiome. Studies show that omega-3s support grey matter volume and prevent cognitive deficits in normal ageing. 

As far as the superficial signs of ageing, many different types of nuts are a good source of the skin-boosting antioxidant vitamin E.

A deliciously sweet fruit

 

Grapes of all colours are an excellent source of resveratrol and other polyphenols. But don’t head for a bottle of red—red wine may contain more resveratrol than white (due to the fermenting process), but alcohol is not something you would add to your anti-ageing diet.

Collins K. Is it true that you need to eat red grapes to get resveratrol, the compound found in red wine? American Institute for Cancer Research. September 7, 2015.

 

Consuming the whole fruit is the best way to receive all the anti-ageing benefits of resveratrol, which has been proven to increase the lifespan of several species, with promising implications for humans.

Bjørklund G, Shanaida M, Lysiuk R, et al. Natural Compounds and Products from an Anti-Aging Perspective. Molecules. 2022; 27(20):7084. doi:10.3390/molecules27207084.

 

Additional anti-ageing effects of resveratrol demonstrated in human or experimental models studies include:

Bjørklund G, Shanaida M, Lysiuk R, et al. Natural Compounds and Products from an Anti-Aging Perspective. Molecules. 2022; 27(20):7084. doi:10.3390/molecules27207084.

 

• Lower incidence of cataracts

• Decreased inflammation

• Reduced albuminuria

• AD prevention (protects neurons by blocking the NF-Kb protein)

• Vascular and nerve protection

When combined with physical activity, resveratrol is “the most powerful calcium fixator in bones,” helping prevent osteoporosis and preserve independence with age.