KARACHI: Each one of us wants to age with grace. While tough daily routines tend to increase dark circles, wrinkle skin and make our hair grey, we must be informed about foods that can help us to live happier, healthier and longer. Compiled from Reader’s Digest, here is a list of six anti-ageing foods that can help add golden years to one’s life.

1. Split peas


When it comes to living a long life, it doesn’t matter how you eat your green and yellow legumes as long as you eat them. Eating whole, cooked peas and other legumes—a staple of the Mediterranean diet—may actually slow ageing on a cellular level, according to a study published in the journal BMJ. Researchers speculate it’s the fiber and antioxidants that give them their longevity powers.

2. Walnuts


Going nuts for nuts may be one of the best things you can do for your health. People who eat nuts, especially walnuts, three times a week or more enjoy two to three more years of life, according to research published in BMC Medicine. Such individuals significantly reduced their risk of cancer and heart disease, the two biggest killers we face as we age. However, a second study found that the life-lengthening benefits did not extend to peanuts or peanut butter. Walnuts are also one of a few foods shown to make you smarter.

3. Vegetable protein


No one is saying you have to ditch your steak but doing a few meatless meals a week can extend the number of weeks in your life. Adding plant sources of protein can help extend your lifespan, especially if you suffer from kidney problems, according to a study done by the American Society of Nephrology. Foods such as quinoa, rice and beans, soy and tofu pack nearly as much protein per serving as meat does and you get the added benefits of fiber, vitamins, and minerals.

4. Sardines


Omega-3 fatty acids have powerful longevity benefits, helping to reduce your risk of heart disease and diabetes, according to the Academy of Nutrition and Dietetics. But while you can find these miracle compounds in all kinds of fatty fish, one of the best,

and least-known, sources is sardines. Yes, just one serving of those tiny fish provides half of your daily value for omega-3s and nearly 400% of your daily requirement of vitamin B12, another nutrient tied to a longer life.

5. Coconut


Eating a diet high in healthy fats, including the medium-chain fatty acids found in coconuts, slowed brain ageing by protecting DNA from damage, according to a study done by the University of Copenhagen. While the study was done in mice, the researchers say it’s possible the tropical fruit can similarly help humans to keep their brains young.

6. Carrots


They are the quintessential health food so it’s probably no surprise to hear they’re really good for you. But did you know they can not only lengthen your lifespan but also help you look hotter if eaten regularly? A study done by the Universities of Glasgow found that the carotenoids that give carrots their bright orange colour can slow down the ageing process and have the added bonus of making people more attractive to potential mates.

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