Key Takeaways
- Eating the right longevity foods can help slow down the ageing process, keeping your skin, energy levels, and overall vitality youthful.
- Including antioxidants, omega-3 fatty acids, and longevity-boosting nutrients like NMN, TMG, and berberine in your diet may enhance your appearance and support healthy ageing.
- Consistent lifestyle choices, paired with the right nutrition and supplements, can make a significant difference in how young you look and feel.
Did you know that certain foods can naturally slow down the ageing process? While genetics play a role in how we age, your diet can be a game-changer when it comes to looking and feeling younger. By incorporating specific longevity foods and supplements into your daily routine, you can nourish your skin, reduce inflammation, and promote long-term vitality.
These seven tips are science-backed and focus on the foods and supplements you need to support a youthful appearance and healthy ageing.
1. Antioxidant-Rich Foods
Antioxidants protect your skin from free radicals—unstable molecules that can damage skin cells and accelerate ageing. Berries like blueberries, strawberries, and raspberries are packed with antioxidants such as vitamin C, which helps to stimulate collagen production—a key component for smooth, firm skin.
Why Are Antioxidants So Powerful?
Antioxidants neutralise oxidative stress caused by factors like sun exposure and pollution. A diet rich in antioxidant foods can reduce fine lines, wrinkles, and other signs of ageing by improving your skin’s elasticity and hydration. Research also shows that antioxidant-rich foods may help reduce inflammation and support skin regeneration (R).
To boost your antioxidant intake, incorporate colourful fruits and vegetables into your diet, such as spinach, kale, and carrots. Aim for a variety of colours, as each provides different protective compounds.
2. Omega-3 Fatty Acids
Fatty acids are essential for maintaining the skin’s lipid barrier, which helps lock in moisture and keep your skin supple. Omega-3s, found in fatty fish like salmon, mackerel, and sardines, are particularly beneficial for skin health. These healthy fats help to reduce inflammation, combat dryness, and improve skin elasticity.
How Do Omega-3s Slow Ageing?
Omega-3s keep your skin hydrated and help reduce redness and irritation, common concerns as we age. They also play a role in reducing the appearance of fine lines by keeping the skin’s surface smooth and healthy. Studies suggest that omega-3 fatty acids may also protect the skin from UV damage, a major contributor to premature ageing (R).
Plant-Based Omega-3 Options
If you’re plant-based, chia seeds, flaxseeds, and walnuts are excellent sources of omega-3s. Add them to your smoothies or sprinkle them over salads for an easy anti-ageing boost.
3. NMN (Nicotinamide Mononucleotide)
NMN is a powerful longevity nutrient that supports cellular health by boosting NAD+ levels in the body. NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme involved in numerous metabolic processes, including DNA repair and energy production. As we age, NAD+ levels naturally decline, which contributes to reduced cellular function and increased signs of ageing.
How Does NMN Support Healthy Ageing?
By increasing NAD+ levels, NMN helps improve mitochondrial function and enhance cellular energy, which can support better skin health, cognitive function, and physical vitality. Studies show that NMN can promote healthy ageing by activating sirtuins—proteins that regulate metabolic health and cellular repair (R).
4. TMG (Trimethylglycine)
Trimethylglycine, also known as betaine, is a methyl donor that supports healthy methylation—a process crucial for DNA repair, gene expression, and detoxification. TMG works in synergy with nutrients like folate and vitamin B12 to maintain balanced homocysteine levels, a marker associated with cardiovascular health and longevity (R).
Why is TMG Important for Longevity?
TMG plays a role in maintaining cellular health by supporting DNA methylation, a process that becomes less efficient as we age. Proper methylation helps protect cells from damage, reduces inflammation, and promotes healthy gene expression.
Sources of TMG
Beetroot, quinoa, and spinach are excellent food sources of TMG. Incorporating these foods into your diet can support healthy methylation and overall longevity.
Supplementing with TMG can provide additional support for methylation and DNA repair, especially for those who may not get enough from dietary sources. Consider adding a TMG supplement to your routine to boost your longevity strategy.
5. Berberine: Activate Cellular Energy and Metabolic Health
Berberine is a bioactive compound found in several plants, including goldenseal and barberry. It is known for its ability to activate AMPK (adenosine monophosphate-activated protein kinase), a protein that plays a key role in cellular energy homeostasis. AMPK activation is associated with increased cellular energy, improved metabolic function, and enhanced longevity.
How Berberine Supports Healthy Ageing
Berberine’s anti-inflammatory and antioxidant properties make it a strong ally in combating age-related cellular decline. It helps regulate blood sugar levels, supports cardiovascular health, and promotes healthy weight management—key factors for maintaining vitality as we age (R).
Foods and Supplements for Berberine
While berberine is not commonly found in foods, it can be taken as a supplement to support overall metabolic health. For those looking to enhance longevity, consider a supplement that includes berberine to activate AMPK and promote healthy ageing.
6. Polyphenols: Fight Ageing at a Cellular Level
Polyphenols are powerful plant compounds that act as antioxidants and have anti-inflammatory properties. Found in foods like dark chocolate, green tea, and red wine (in moderation!), polyphenols help protect your cells from damage and promote a youthful appearance.
How Polyphenols Support Youthful Skin
Polyphenols have been shown to improve skin elasticity and hydration while protecting against environmental damage. They also support cardiovascular health, which plays a role in maintaining healthy, glowing skin. Drinking green tea, in particular, is known to provide a wide range of anti-ageing benefits, from improving skin texture to enhancing your overall longevity (R).
To get more polyphenols in your diet, enjoy a square of dark chocolate or a cup of green tea daily. It’s a delicious and effective way to fight signs of ageing!
7. Fermented Foods: Nourish Your Gut for Glowing Skin
The health of your gut directly affects the appearance of your skin. Fermented foods like kimchi, sauerkraut, and yogurt are rich in probiotics, which help balance the good bacteria in your gut. A healthy gut can improve skin clarity, reduce inflammation, and even prevent breakouts.
How Gut Health Impacts Ageing
When your gut is healthy, it can absorb nutrients more efficiently, providing your skin with the vitamins and minerals it needs to stay healthy. Research has shown that a balanced gut microbiome can help reduce skin conditions like eczema and psoriasis, both of which can make skin appear older (R).
Adding a serving of fermented foods to your diet daily can support both your gut health and your skin, giving you that healthy, youthful glow.
Conclusion
Ageing gracefully begins with what’s on your plate. By choosing longevity foods and supplementing with powerful compounds like NMN, TMG, and berberine, you can support your body’s natural defences and nourish your skin from within.
For an added boost, try The Longevity Blend, packed with scientifically-backed ingredients to promote healthy ageing and overall vitality. Pair it with a healthy diet rich in antioxidants, omega-3s, and water-rich foods to optimise your health and feel your best at every age.
