1. SNACK ON A HANDFUL OF WALNUTS
Walnuts have the most antioxidants of any nuts, and are packed with essential fatty acids, including omega-3s, which protect cells from damage and reduce inflammation in the body which can contribute to cancer, dementia and heart disease.
The longest study into the benefits of walnuts, in the Journal of American Cardiology, found that having just a fistful three to five times a week led to a significant drop in inflammation and improvement in cardiovascular health.
Ideally, eat walnuts that are as fresh as possible. Nuts can go rancid if they're kept for too long or in a warm place, due to their high fat content. Rancid fat is bad for our heart, immune system and gut, so store them in a cool place.
2. ...AND KALE CRISPS
Fibre-rich and antioxidant-packed kale is renowned for its positive impact on gut health and inflammation, and is linked to a reduced risk of diseases such as cancer and type 2 diabetes.
3. SIP WHITE TEA
Tea in all its forms - black, white and green - contains numerous anti-ageing and inflammation-fighting compounds, including catechin and theanine, which have been associated with better heart health, reduced cholesterol and lower blood pressure. But white tea (available from health food shops), which contains the highest number of these antioxidants, is gentler on the gut than green tea, so it's easy to sip throughout the day.
4. MAKE A PESTO FROM WATERCRESS
Pungent, peppery watercress doesn't just add a flavour punch to salads - there's a lot of anti-ageing power inside those small, dark green leaves. In fact, based on its nutrient density, watercress tops the list of 'powerhouse fruits and vegetables' (PFVs) compiled by the US Centers for Disease Control and Prevention.
As a cruciferous vegetable (like broccoli, kale and cabbage), watercress contains anti-cancer compounds called isothiocyanates, plus antioxidants that reduce the risk of heart disease and stroke.
Due to its strong flavour, eating a lot of watercress can be hard work. My solution is to make a pesto, adding a good handful of the leaves and stems to basil, pine nuts, Parmesan and olive oil. It's delicious drizzled over roasted vegetables.
5. ADD TURMERIC TO A SMOOTHIE
The active ingredient in turmeric - curcumin - is a powerful antioxidant that studies show can slow down the onset of age-associated diseases such as cancer, dementia, cardiovascular disease and metabolic conditions such as type 2 diabetes.
For the greatest benefit, combine the spice with black pepper, which acts as a catalyst for the curcumin, and a fat source, such as coconut milk, which helps the body absorb the active ingredient. Try adding these to a smoothie, or sprinkle the spice into scrambled eggs or a vegetable curry.
© Daily Mail
