Nutrition plays an important role in limiting the ageing process and helping to protect against damage from UV rays, the number one cause of lines and wrinkles. So, here is a list of fifteen anti-ageing nutrients present in food.
1. Energy:
Limiting food intake for longevity has been investigated in species from yeast to humans. In yeast and lower animals, caloric restriction has repeatedly been demonstrated to lengthen the life span. Studies of caloric restriction in non-human primates and in humans are ongoing and initial results suggest prolongation of life as well as prevention of age-related diseases.
It was first noted during the 1930s, that dietary restriction significantly extended the lifespan of rodents which was also confirmed later by Ozdemir (2009); Oo et al. (2010) and Kailasam et al. (2011). The physiological explanation for the same involved significant increase in mRNA expression level of catalase, manganese superoxide dismutase (MnSOD) and copper zinc superoxide dismutase (CuZnSOD) which are likely to reflect the ability of mitochondria to eliminate ROS and delay the ageing process, on energy restriction.
2. Carbohydrate:
Calorie-restricted starch-fed rats had poorer early life survival, and no significant increase in mean lifespan compared to ad libitum corn starch-fed animals (726 vs 720 days). Mean life span of calorie-restricted sucrose-fed rats was significantly greater than that of all other groups (890 ± 18 days) supporting the hypothesis that the dietary source of carbohydrate, i.e., sucrose vs corn starch, can significantly affect lifespan independently of caloric intake.
3. Omega 3 Fatty Acids:
Many scientific studies have focused on the role of diet in protecting the brain cells from oxidative stress. Cytokines and prostaglandins may act as extracellular signals in generating additional reactive oxygen species that are associated with decrements in neuronal function or glial neuronal interactions and ultimately the deficits in behavior that have been observed in ageing.
Memory loss is a prominent health concern, second only to heart disease for older individuals. Docosa-hexaenoic acid (DHA), the predominant Δ-3 fatty acid in brain and heart, plays an important role in neural and cardiac function.
Reduction in plasma DHA is associated with cognitive decline in healthy elderly and Alzheimer’s patients. Higher DHA intake and plasma levels are inversely correlated with increased relative risk of Alzheimer’s disease (AD) and fatal coronary heart disease.
Clinical studies with combined supplementation of DHA and EPA have shown some positive effects in mild cognitive impairment but not in AD, suggesting that early intervention may be a key factor to providing effective therapies. Yurko-Mauro (2010) provided data that reveal a potentially beneficial role for DHA in preventing or ameliorating cognitive decline and cardiovascular disease in the aged.
The age-related reduction of hepatic desaturase activities (which participates in the synthesis of long chains, together with elongases) can impair turnover of cerebral membrane lipids. In many structures, especially in the frontal cortex, a reduction of cervonic and arachidonic acids (synthesized from EFA) is observed during ageing, predominantly associated with a reduction of phosphatidyl-ethanolamines (mainly in the form of plasmalogens).
Peroxisomal oxidation of polyunsaturated fatty acids decreases in the brain during ageing, resulting in decreased turnover of membrane fatty acids, which are also less effectively protected against peroxidation by free radicals. These findings indicate the need for supplementation of PUFA along with antioxidants.
According to Willis et al. (2009 a) inclusion of PUFAs in the animal diet has been found to improve cholinergic transmission in the brain, possibly leading to improvements in cognitive functioning. The n-6/n-3 polyunsaturated fatty acid ratio was positively related to the global cognitive functions (Mini-Mental State Examination) score in the institutionalized elderly. Thus, age- related cognitive and behavioral decline can be ameliorated with polyphenol or PUFA- rich plant foods supplementation.
4. Protein and Amino Acids:
Moreover, energy restricted diets if deficient in protein might induce body muscle loss. Hence, high proportion of protein in the energy restricted diets may be beneficial for stimulating protein synthesis in the muscles of ageing individuals.
5. Methionine:
It is known that decrease in food ingestion lowers mitochondrial ROS generation and oxidative stress in young immature rats probably due to the decreased methionine ingestion. Sanchez-Roman et al. (2012) reported that the aged rats maintain the capacity to lower mitochondrial ROS generation and oxidative stress in response to a short-term methionine restriction. Whole-food vegan diets with moderate bean and soy intake, along with ample amounts of fruit and wine or beer, can be nutritious while being quite low in methionine (assuming concurrent B12 supplementation).
Low-fat vegan diets, coupled with exercise training, can be expected to promote longevity by decreasing systemic levels of insulin and free IGF-I; the latter effect would be amplified by methionine restriction – though it is not clear whether IGF-I down-regulation is the sole basis for the impact of low-methionine diets on longevity in rodents.
6. Creatine:
Creatine, a anti-ageing nutrient, supplementation in elderly populations is of interest because of its potential in increasing energy production, fat-free mass, and muscle mass. Combining the effects of creatine with protein supplementation, there would be an increase in the ability of the elderly to perform everyday tasks such as rising from a seated position and walking. However, Rawson et al. (2002) found that the older individuals respond differently from young individuals to creatine supplementation.
Short durations of creatine supplementation for five days in ageing population had no effect on isometric strength and on pedaling performance in cycling-trained elderly subjects. But creatine supplementation for the same duration was reported to increase anaerobic power and work capacity of sedentary elderly subjects. Creatine supplementation for 7 days was found to be effective in increasing several indices of muscle performance, including functional tests without adverse side effects in older men and women.
On the other hand, creatine and protein supplementation resulted in small increase in muscle strength only after 12 weeks and moderate increase after 14 weeks. Low-dose creatine supplementation combined with protein supplementation and resistance training for 10 weeks increased lean tissue mass but not leg press strength than creatine alone or placebo. Therefore, Gotshalk et al. (2002) suggested that creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks.
Dalbo et al. (2009) recommended that physicians should strongly consider advising older adults to supplement with creatine and to begin a resistance training regime in an effort to enhance skeletal muscle strength and hypertrophy, resulting in enhanced quality of life. But later Candow and Chilibeck (2010) reported that creatine supplementation, with and without resistance training, has the potential to influence bone biology.
More recently, Klopstock et al. (2011) reported that the median healthy life span of creatine-fed mice was 9 per cent higher than their control littermates and they performed significantly better in neuro-behavioral tests. In brains of creatine-treated mice, there was a trend toward a reduction of reactive oxygen species and significantly lower accumulation of the “ageing pigment” lipofuscin. Expression profiling showed an up-regulation of genes implicated in neuronal growth, neuro-protection, and learning.
Thus they showed that creatine improves health and longevity in mice. Creatine supplementation has also been shown to increase brain creatine and phosphor-creatine along with improvement in sleep problems in ageing. Hence, Rawson and Venezia (2011) recommended creatine supplementation for older adults as it is inexpensive and safe and has both peripheral and central effects.
7. Carotenoids:
Low dietary intake of beta-carotene has been associated with poor grip, hip, and knee strength in older women and impaired lower extremity performance in older community-dwelling adults in Italy.
Associations between total plasma carotenoids and mortality risk remained statistically significant after taking into account:
(1) Plasma selenium level, which previously was found associated with mortality in this population and
(2) Level of thiobarbituric acid- reactive substances.
By showing, prospectively, in a general healthy elderly population, that total plasma carotenoid levels were independently associated with mortality risk in men, Akbaraly et al. (2008; 2009) suggested that total plasma carotenoid levels could be a health indicator in elderly populations and has an independent relationship with onset of dysglycemia.
According to Lauretani et al. (2008) low plasma carotenoids are an independent risk factor for mortality among older adults living in the community. Low plasma carotenoid levels are also associated with depressive symptoms and indicate the development of new depressive symptoms in older persons.
Semba et al. (2006 a) observed that women in the lowest quartile of serum carotenoids had a higher risk of becoming frail (Hazard Ratio = 1.54) and the authors reported later that the low serum carotenoids as indicated by low intake of fruits and vegetables were independent predictors of the progression towards severe walking disability among older women living in the community. Alipanah et al. (2009) indicated that higher total serum carotenoid concentrations maybe protective against a decline in walking speed in older women.
8. Vitamin E:
Considering the biological function of vitamin E as an important preventive factor, for lipid peroxidation, and on the basis of existing parallelisms between some characteristics of ageing and different symptoms of tocopherol deficiency, a possible influence of this vitamin on the ageing process was postulated. Vitamin E has been shown to enhance T cell-mediated functions in aged animals and humans.
Vitamin E supplementation in animal and human subjects resulted in increased lymphocyte proliferation, IL-2 production, and decreased production of the immuno-suppressive factor PGE2. Furthermore, vitamin E supplementation was shown to reduce the risk of acquiring upper respiratory infection in the elderly and influenza infection in old mice. Vitamin E exerts its effect on immune function in part by reducing macrophage PGE2 production.
However, recent studies indicated a direct effect of vitamin E on T cells independent of its effect on macrophages. This immuno-enhancing effect of vitamin E on T cells was shown to be mediated through increasing the ability of T cells from ageing mice to progress through cell division cycles and to produce IL-2.
Han et al. (2006) reported that ageing has significant effects on the expression of genes associated with signal transduction, transcriptional regulation, and apoptosis pathways in T cells, and vitamin E has a significant impact on the expression of genes associated with cell cycle and Th1 /Th2 balance in old T cells.
9. Vitamin D:
An association between low concentrations of vitamin D and inflammation, impairments in cognitive functions such as memory and orientation, executive function as well as dementia and Alzheimer’s disease is reported. Evidence also shows that vitamin D supplementation improves age-related cognitive decline. The neuro-protective effects of vitamin D involves the modulation of inflammatory state resulting in decreased formation of amyloid beta (Aβ) oligomers, a pathological consequence of chronic inflammation.
Moore et al (2005) provided evidence to suggest that vitamin D3 acts as an anti-inflammatory agent and reverses the age-related increase in microglial activation and the accompanying increase in IL-1beta (interleukin-1beta) concentration. In addition, Phillips et al (2006) recommended that rheumatoid arthritis patients with documented osteoporosis or those at high risk for the development of this potentially devastating complication should receive calcium and vitamin D supplementation as well as an anti-resorptive agent.
Briones and Darwish (2012) concluded from their study that vitamin D supplementation modulated age-related increase in pro-inflammatory state and amyloid burden. It is possible that these effects of vitamin D decreased the memory impairment seen in the aged rats making it a useful therapeutic option to alleviate the effects of ageing on cognitive function.
10. Vitamin C:
If acute administration of ascorbic acid can improve/restore brachial artery flow- mediated dilatation in sedentary older adults, it is possible that longer-term ascorbic acid supplementation could be used therapeutically to sustain the improvement and this effect has been reported in patients with coronary artery disease and congestive heart failure.
Eskurza et al (2004) provided the first evidence for an important role of oxidative stress in both the impairment in peripheral conduit artery flow-mediated dilatation with sedentary human ageing and the preservation of flow-mediated dilatation with physically active ageing. Thus, the benefit of ascorbic acid supplementation has been reinforced.
In recent years, because of the presence of high concentrations of ascorbate in the human lens, considerable interest has been focused on the potential role of ascorbate as a mediator of post-synthetic modifications of crystallins in the ageing lens. It was found that many phenomena observed in ageing and cataractous lenses could be duplicated by the reaction of lens crystallins with ascorbate. Fan and Monnier (2008) have shown that pharmacologically blocking protein ascorbylation with absorbable guanidino compounds is feasible and may represent a new strategy for the delay of age-related nuclear sclerosis of the lens.
11. Folic Acid and Vitamin B12:
The diagnosis of a vitamin B12 deficiency, which is more prevalent in the elderly than younger individuals may be masked by intake of Folic acid (not food folate) beyond Tolerable Upper Limit. When folic acid supplements are recommended, a multi-vitamin that includes vitamin B12 should also be advised. The safe and effective increase in folate intake in the elderly should be promoted through naturally occurring folate-rich food sources such as orange, dark green leafy vegetables, asparagus, strawberries and legumes that are also associated with risk reduction of chronic disease.
The evidence suggests that, at the folate fortification level of 140 mcg/100 g of cereal-grain product mandated by the Food and Drug Administration, the benefits through projected decreases in homocysteine level and heart disease risk, greatly outweigh the expected risks. But there was no beneficial effect of 750 mcg of folic acid per day on measures of cognition or mood in older healthy women. In patients with mild to moderate cognitive decline and different forms of dementia there was no benefit from folic acid on measures of cognition or mood. Folic acid plus vitamin B was effective in reducing the serum homocysteine concentrations.
12. Selenium:
In older adults, low serum selenium concentrations have been associated with poor muscle strength, increased mortality, as well as anemia. These findings suggest that selenium could potentially play a role in ageing-related outcomes, including walking speed. Ray et al. (2006) found women living in the community who have higher serum selenium and carotenoids are at a lower risk of death.
Red cell distribution width (RDW), a measure of heterogeneity in the size of circulating erythrocytes, is associated with some chronic diseases and predicts mortality. Oxidative damage and inflammation have been theorized to affect RDW. Serum selenium is an independent predictor of RDW and may potentially mediate effects on RDW through IL-6.
Lower serum selenium levels are associated with greater risk of depression. Research has shown that the brain has a unique feature in selenium metabolism by storing selenium so that glutathione peroxidase activity in the brain does not decrease as fast as in the liver after a low selenium diet. Based on this observation, it has been hypothesized that long-term exposure to low selenium may impact brain function such as mood or cognitive function.
As expected, higher selenium levels were associated with lower scores in Geriatric Depression Scale adjusting for demographic and medical conditions (p = 0.0321). However, the association between selenium and depressive symptoms was no longer significant when Cognitive Function score was adjusted in the model (p = 0.2143).
13. Zinc:
Ageing is an inevitable biological process with gradual and spontaneous biochemical and physiological changes and increased susceptibility to diseases.
The nutritional factor, zinc, may remodel these changes with subsequent healthy ageing, because zinc improves the inflammatory/immune response as shown by in vitro and in vivo studies. Both zinc deficiency and the ageing process are characterized by impaired immune responses and systemic low grade chronic inflammation.
It has been hypothesized that age-related zinc deficiency may be an important factor contributing to immune dysfunction and chronic inflammation during the ageing process. Zinc supplementation in old C-carriers restores natural killer cell cytotoxicity and zinc status. Physiological zinc supply (12 mg Zn++/day) for 1 month in elderly and in old infected patients (remission phase) restores NK cells activity comparable with values observed in healthy centenarians.
In fact, old people aged 60-65 years or older have zinc intakes below 50 per cent of the recommended daily allowance on a given day. Old subjects with specific IL-6 polymorphism (GG allele carriers; named C-) are more suitable for zinc supplementation than the entire old population, in whom correct dietary habits with foods containing zinc (Mediterranean diet) may be sufficient in restoring zinc deficiency and impaired immune response.
Wong et al. (2013) observed that age-related epigenetic dysregulation in zinc transporter expression may influence cellular zinc levels and contribute to increased susceptibility to inflammation with age. Zinc supplementation may remodel the immune alterations in elderly leading to healthy ageing.
14. Astaxanthin:
Astaxanthin, a xanthophyll carotenoid, has a unique cell membrane actions and diverse clinical benefits with excellent safety and tolerability. In double-blind, randomized controlled trials, astaxanthin lowered oxidative stress in overweight and obese subjects, and in smokers. The improvement in self-reported scores of pain and satisfaction for the astaxanthin group was significantly better than that for the placebo group suggesting a possible anti-inflammatory effect in rheumatoid arthritis subjects.
Ten healthy men aged 50-69, who had been complaining of forgetfulness, received astaxanthin (12 mg/day) for 12 weeks showed improvement on measures of reaction time, attention, and working memory. Supplementation with astaxanthin significantly improved pupillary constriction, and more than 60 per cent of the subjects indicated an improvement in the categories of difficulty to see near objects, eye strain, blurred vision, and shoulder and low-back stiffness. Astaxanthin’s clinical success extends beyond protection against oxidative stress and inflammation, to demonstrable promise for slowing age- related functional decline.
15. Resveratrol:
Resveratrol, a stilbene type compound identified in red wine, ground nuts and fruit juices, have been found to exhibit various pharmacological activities such as anti-oxidative, anti-cancerous, anti-inflammatory and anti-ageing effects. Interesting insights into the effect of this dietary polyphenolic compound on the lifespan of yeast and flies, implicated the potential of resveratrol as an anti- ageing phytonutrient in treating age-related human diseases.
The phenolic compound possesses a low bioavailability and rapid clearance from the plasma. The positive effects of resveratrol on inflammatory response regulation may comprise relevant clinical implications.
Resveratrol (RSV) has several positive effects on metabolic functions and longevity. Joseph et al. (2008) reported that RSV (Pterostilbene) to be effective in reversing cognitive behavioral deficits, as well as dopamine release, and the pterostilbene levels in the hippocampus correlated with working memory.
Pifferi et al. (2012) found from their study on gray mouse lemur that RSV may be a potent regulator of sleep-wake rhythms and could be of major interest in the study of sleep perturbations associated with ageing and neuropathology. Resveratrol in red wine may activate genes that slow cellular ageing as proved in animal trials.