Diet can delay ageing, from wrinkles to weaker bones. Omega-3s, antioxidants, and fiber-rich foods have been linked to anti-aging, cognitive decline prevention, and strong bones. Smoothies contain anti-aging ingredients.
"Nutrients, antioxidants, and other compounds in foods slow ageing by maintaining proper cell division and keeping DNA strands from fragmenting if you're a big smoothie fan (and who isn't?) RDs advise being careful what you put in your blender because a certain combination of anti-aging ingredients may extend your lifespan and make you look younger.
Blueberries have the most antioxidants. Antioxidants protect cells from free radicals, preventing ageing. notes that these berries' antioxidants and vitamins promote brain and eye health as you age.
Matcha, a type of green tea, may work in your morning smoothie. One 2003 study in The Journal of Chromatography A found that matcha has up to 137 times more EGCG—a plant compound found in green tea and matcha that has cardio-protective and anti-inflammatory properties—than a regular cup of green tea.
Avocados are a tasty source of omega-3 fatty acids, which Elmardi says reduce body inflammation and improve brain, eye, and cardiovascular health. As you age, reducing inflammation reduces your risk of arthritis, heart disease, and other inflammatory conditions, says Smith.
Smith says fiber-rich leafy greens like kale and spinach keep you full longer. They contain vitamins and minerals your body needs to function and slow ageing. Neurology found that leafy greens may prevent cognitive decline. "Phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol, antioxidants, can slow ageing."
For consistency, smoothies need liquid. If you're lactose intolerant or vegan, RDs recommend nonfat or fortified plant-based milk like soy or almond. Smith recommends a milk base with vitamin D and calcium to strengthen bones. Since bone density decreases with age, these nutrients are especially important.