Anti-ageing superfoods

Eat one portion of any three of these superfoods to look ten years younger plus the eight diet fundamentals - Peta Bee 

The entire ageing process, from your first wrinkle to deteriorating memory, depends on oxidation, a process in which damaging free radicals, the body’s own exhaust fumes, begin to wear down the DNA. However, promising research has shown that we can slow down ageing in just about every system of the body by eating antioxidant nutrients that offset some of the damage that time and lifestyle inflict on our bodies and minds.
"Studies by the US government’s anti-ageing research department have shown that the amount of antioxidants you maintain in your body is directly proportional to how long you will live," says the nutritionist Patrick Holford.
So how do you boost your intake? Holford says we need to consume at least the five portions of fruit and vegetables a day recommended by the British government, but preferably the 8-10 servings suggested by the World Health Organisation to ward off cancer and other diseases.
But not all fresh produce packs the same anti-ageing punch, he says. "The antioxidant power of food is measured by its oxygen radical absorbance capacity [ORAC] score — the oldest living people consume at least 6,000 ORACs a day," Holford says.
Below is a list of superfoods that contain high levels of ORACs. Consume one portion of any three of these a day to look 10 years younger:
Cinnamon
Dried oregano
Turmeric
Mustard
Blueberries, raspberries or strawberries
Pear, grapefruit or plum
Cherries
Orange or apple
Dark chocolate (70% cocoa solids)
Walnut halves
Pecan halves
Pistachios
Lentils
Kidney beans
Avocado
Broccoli
Asparagus spears
Glass of red wine
Diet fundamentals:
Balanced meals with an emphasis on whole grains and seasonal ingredients
Home-cooking with fresh ingredients, including home-baked bread
Eat less — using smaller plates is a good way to control portion size
Eat your meals slowly, enjoying your food, really tasting it, and chewing it well
Drink plenty of water during your meals
Eat fish at least twice a week
Eat vegetarian meals twice a week
Eat game, chicken or meat three times a week at most