10 anti-ageing foods: Feel fabulous on Mother’s Day!

Key Takeaways

1️⃣ Nutrition is fundamental to ageing well. Eating nutrient-dense, anti-ageing foods helps support bone strength, heart health, brain function, and hormone balance post-menopause.

2️⃣ Healthy fats protect your heart and brain. Try extra virgin olive oil, fatty fish, nuts & seeds, and avocados to reduce inflammation and support cognitive function.

3️⃣ Gut health impacts everything. Fermented foods, fibre-rich legumes, and prebiotic foods like garlic and onions promote digestion and immunity.

4️⃣ Antioxidants fight ageing from within. Berries, green tea, dark chocolate, citrus, and pomegranates protect against oxidative stress, keeping cells healthy.

Gift for Mother’s Day 🎉

A hamper of anti-ageing foods?

So why not put together a hamper of my 10 anti-aging foods, like the one in the cover photo? Or cook her one of my healthy meal ideas? You could even create personalised recipe cards packed with my most nutritious food recommendations.

To make it easy, I’ve split this guide into two parts: first, we’ll explore the best foods for key health benefits, from bone strength to brain function. Then, I’ll share my top 10 anti-aging foods so you can stock up on the best foods for youthful skin, heart health, and longevity.

Grab a cup of green tea, and let’s dive in!

Why Nutrition Plays a Significant Role in the Aging Process

As we age, our metabolism slow down, and we require fewer calories, but more nutrients to maintain skin health, brain function, and cardiovascular health. Eating a balanced diet rich in whole foods (not processed foods) is essential for supporting collagen production, skin elasticity, and reducing oxidative stress.

We also need to bear in mind that our digestive system doesn’t work as efficiently as it used to, impacting how we absorb key nutrients like vitamin C, vitamin E, and omega-3 fats. Here’s why:

1. Reduced Enzyme Production

The body produces fewer digestive enzymes, making it harder to break down fats, proteins, and whole grains. This can lead to bloating, discomfort and other digestive issues.

2. Lower Stomach Acid Levels

Stomach acid production decreases, which affects nutrient absorption, particularly for vitamin B12, Vitamin A & K, iron, calcium, and magnesium. More so if you are taking a long-term Proton Pump Inhibitor, like Omeprazole. This can contribute to deficiencies.

3. Weakened Gut Motility

The muscular contraction of the digestive tract slow down, increasing the risk of constipation and bloating. Fibre-rich foods like flax seeds and fermented foods containging probiotics, and plenty of water become more essential to support a healthy gut microbiome.

4. Changes in Gut Microbiome

The diversity of gut bacteria declines with age. We know that the wider the number of beneficial species of bacteria we have in our gut (microbiome), the better for our health. So reduced diversity can lead to weaker immunity, inflammation, and reduced nutrient absorption. Incorporating fermented foods like kefir, yogurt, and kimchi supports a healthy microbiome.

5. Increased Sensitivity to Certain Foods

Some people experience more difficulty digesting dairy (lactose intolerance) or meat-heavy meals. Adjusting portions and food choices can help maintain gut health without discomfort.

PRO-TIP : Focussing on your nutrient intake today improves health in later years. 

The road to health is paved with good intestines!

What are the commonest health concerns for post-menopausal women? 🩺

Which one concerns you? 

✅ Hormonal changes – which slow metabolism and cause weight gain and tiredness.

✅ Cardiovascular disease – due to cholesterol shifts and artery inflammation. 

✅ Declining bone density – raising the risk of breaking a bone.

✅ Rising dementia risk – making brain health more important than ever.

✅ Immunity – leaves us more prone to infections, which take longer to get over.

✅ Skin ageing – more fine lines, wrinkles and saggy skin.

PRO-TIP : Healthy diet and lifestyle choices really do help ease worries & mitigate risk 

Your future self will thank you for the healthy choices you make today – don’t wait for a wake-up call

Anti-ageing Foods by Health Concern

#1 For Stronger Bones and Joints 🦴

🌿 Leafy Greens – Think spinach, kale, Swiss Chard, Brussel sprouts, Savoy cabbage, watercress, parsley, coriander, rocket, herby leaves, Pak Choi, beet greens. All rich in calcium, vitamin K, and magnesium for our bone matrix and bone strength.

🐟 Fatty Fish – Salmon, Mackerel, Sardines, Anchovies, Herring, provide omega-3 fats and vitamin D for joint and bone health. They reduce the inflammation associated with general aches and pains. A lower inflammatory response means better joint health. Yes, tinned fish is fine too. 

🧁 Dairy & Probiotic Foods – Live plain yogurt, unsweetened kefir, fortified fermented plant milks. Not everyone can tolerate dairy, so it’s great that the fortified plant milks have added calcium and Vitamin D. Fermented dairy is even better. Not only is it high in protein, calcium, vitamin A, it’s also full of good bacteria for better nutrient absorption, gut, immune health and bone density.

🧀 Sesame Seeds & Almonds – Are excellent sources of calcium, magnesium, vitamin E and monounsaturated fats, which benefit both bones. You might not have tried tahini, which is creamed sesame seeds. It’s great as a dressing, dip or spread if mixed with a little raw honey or blended beetroot. A spoonful of almond nut butter is my go-to treat for a quick and satisfying snack. 

​​Meal Idea: 🥗 Salmon & Kale Salad – Grilled wild salmon on a bed of wilted kale & watercress, topped with home-roasted chopped almonds and a drizzle of blended olive oil, lemon and tahini dressing.

PRO-TIP : Remember, strength training is also important for your bones and joints 

Salmon & Kale Salad – a fantastic pair for bone and joint health.

#2 For Heart Health and Lowering Cholesterol 💞

🌾 Whole Grains – Organic oats, brown rice, wild rice, buckwheat, quinoa – High in fibre, B-vitamins and beta glucans to lower cholesterol and cardiovascular disease risk. Always try to eat these complex carbohydrates with a healthy protein, so that your blood sugar levels don’t spike. For example, some mixed chopped nuts in porridge, or lentils with rice.

🥜 Nuts – Almonds, walnuts, pecans – Provide monounsaturated fats to balance cholesterol. Walnuts are highest in omega-3 fatty acids which reduce inflammation and improve blood vessel function. All nuts contain antioxidants, fiber, and magnesium, all of which keep your heart healthy.

🧈 Olive Oil for cooking and Extra Virgin for dressings – A staple and nutrient powerhouse of the Mediterranean diet, olive oil helps to lower “bad” cholesterol. It also contains powerful antioxidants, such as polyphenols and vitamin E, which reduce inflammation, support healthy blood vessels and reduce oxidative stress (“rusting”) in the body.

​​Meal Idea: 🍚 Mediterranean Quinoa Bowl – Quinoa mixed with pre-cooked black lentils, with tabouli (finely chopped mint, parsley, cherry tomatoes, cucumber, lemon juice, salt) walnuts, and a zesty extra virgin olive oil dressing.

PRO TIP: Managing stress is just as important as diet when it comes to heart health. Prioritise relaxation, sleep, and self-care alongside nutrition for the best results 

Quinoa & taboili – so fresh and satisfying!

#3 For Gut Health and Digestion 🌿

🥛 Fermented Foods – Live yogurt, kefir, kimchi, sauerkraut, miso, apple cider vinegar, kombucha – Fermented foods contain live probiotics (beneficial bacteria) that help restore and maintain a healthy gut microbiome. They also help digestion and nutrient absorption. There is well-documented research for reducing bloating, IBS symptoms, and overall gut health.

🍣 Garlic, Leeks & Onions – Rich in natural prebiotics like inulin and fructooligosaccharides (FOS), which feed our beneficial gut bacteria. They promote microbiome diversity and stronger immunity. Try to eat these alongside fermented foods to support a thriving microbiome.

🥟 Legumes – lentils, chickpeas, black beans, peas. Legumes are essential for gut health because they are rich in fibre, which keeps our bowel movements regular to prevent constipation. The fibre also feeds the beneficial gut bacteria, helping them to multiply. In return, those bacteria reduce inflammation and improve our digestion.

🦴 Bone Broth  – One of my favourite healing foods. It’s rich in collagen, gelatin, and amino acids like glutamine, which help heal and seal the gut lining, thereby reducing inflammation and food sensitivities. A  nourishing, easy to digest drink. Mix with a teaspoon of fermented brown rice miso to help you recover from any digestive upset.

🌱 Flaxseeds, chia seeds & basil seeds – Are full of soluble fibre which softens the stool and promotes bowel regularity. Soak them in water until they become a gel, which lubricates the intestines. Add a tablespoon to half a glass of water and drink daily to ease and prevent constipation.

Meal Idea: 🍲 Gut-Healing Lentil Soup – A warm lentil and vegetable soup, made with chicken bone broth. Seasoned with garlic, onions and sweet paprika. Yum!

PRO TIP: Every time you eat, give a thought to nourishing your gut bacteria too! 

Gut-healing lentil soup

#4 For Brain Health and Mental Clarity 🧠

🥜 Omega 3 fats – Salmon, Mackerel, Sardines, Anchovies, Herring, Walnuts, chia seeds, pecans – The brain is 60% fat, and omega-3 fats are a major building block of brain cells. There are SO many benefits of omega 3 fats for our brains, too many for this blog. Just know that Omega-3s are like high-quality fuel for your brain, keeping it sharp, resilient, and functioning at its best.

🅱️ B vitamins collectively help lower homocysteine levels, which is an amino acid linked to brain inflammation and dementia risk. B12, folate, and B6 are especially important for memory, focus, and long-term brain health. Here are the best food sources for each B vitamin:

• Vitamin B1 (Thiamine) : Sunflower seeds, whole grains
• Vitamin B2 (Riboflavin) : Eggs, dairy products
• Vitamin B3 (Niacin) : Chicken, peanuts
• Vitamin B5 (Pantothenic Acid) : Avocados, mushrooms
• Vitamin B6 (Pyridoxine) : Bananas, chickpeas
• Vitamin B7 (Biotin) : Nuts (almonds, walnuts), eggs
• Vitamin B9 (Folate) : Leafy greens (spinach, kale), lentils
• Vitamin B12 (Cobalamin) : Fatty fish (salmon, sardines), dairy foods

🥚Eggs – Eggs contain choline, which has been reclassified as an essential nutrient. Choline is essential for memory and mental function, as it helps produce acetylcholine, a neurotransmitter (brain hormone) involved in learning. Eggs also contain B vitamins (especially B12 and B9), which support brain energy, reduce inflammation, and help prevent cognitive decline.

🍇 Berries – Blueberries, strawberries, blackberries, raspberries, cranberries, Goji berries – Contain powerful antioxidants that protect the brain from oxidative damage. Oxidative damage happens when unstable molecules (free radicals) attack healthy cells, leading to cell damage, inflammation, and aging. 

🍵 Green Tea – Drinking green tea is like a natural chill pill – it keeps you calm, focused, and balanced without making you drowsy. Perfect for reducing stress while staying productive.

Meal Idea: 🥚 Scrambled eggs with wilted spinach & mushrooms 🍇 Side of Mixed Berries topped with walnuts & pecans. Served with a cup of green tea.

A perfectly satisfying and delicious breakfast to support mood & focus

#5 For Better immunity and lowering inflamation 🛡️

A weakened immue system leaves us vulnerable to chest infections, eye, nose throat and vaginal infections.

Chronic inflammation can contribute to joint pain and autoimmune conditions.

These foods help reduce inflammation and strengthen immunity.

🧄 Garlic – Contains allicin, a powerful compound with antiviral, antibacterial, and antifungal properties. Garlic enhances white blood cell activity, helping the body fight infections faster. Have you tried black garlic? Ooh, it’s delicious & sweet.

🍄 Mushrooms – Shiitake, Maitake, Oyster and others contain natural sources of vitamin D, essential for immune function and defense against infections. Mushrooms contain beta-glucans, which activate immune cells (like macrophages and natural killer cells). Be adventurous, look out for the packets of mixed speciality mushrooms in supermarkets. They have a lovely gentle, subtle flavour and also support good immune function.

🍊 Citrus Fruits (oranges, lemons, limes grapefruit) – We all know how important vitamin C is for coughs and colds. Evidence is very strong for its role in infection prevention – boosting white blood cell production. Vitamin C shortens the duration of coughs & colds, soothes a sore throat, thins mucus, reduces phlegm and protects cells from viral damage. Avoid grapefruit if you’re taking certain medications. 

🌱 Turmeric & Ginger – These both act as natural defences against inflammation, infections, and immune imbalances. Take a daily cup of fresh ginger tea with lemon juice each. morning. Add ground turmeric to your curries.

Meal Idea: 🍛  Stir-fried cruciferous vegetables with tofu, garlic, ginger, and turmeric served over brown rice or Konjak noodles.

PRO TIP: Processed foods cause chronic inflammation which accelerates ageing and disease. Focus on home-made wholefoods instead.

Stir-fries are packed with fibre and a great opportunity to use zingy herbs & spices

#6 For Hormonal Balance & Energy ⚡

Balancing hormones post-menopause is key for energy, metabolism, and mood. These foods help support hormonal balance and sustained energy levels.

🥚 Healthy fats – oily fish, nuts & seeds, avocados, olives, cold-pressed oils. Hormones are made from fats. In particular, omega-3s and monounsaturated fats. Healthy fats help to keep our adrenal and thyroid glands working well – both are key for energy regulation. Healthy fats reduce inflammation and balance blood sugar, which prevents energy dips and food cravings.

🌿 Food high in phytoestrogens – Flaxseeds (2 tbsp milled per day) are the richest dietary source of lignans, which help balance oestrogen receptors and regulate hormone levels. Fermented soy and legumes (e.g.: miso, natto, tempeh, organic tofu) mimic natural oestrogen and help alleviate symptoms like fatigue and mood swings.

🥦 Green Leafy Vegetables – Spinach, kale, Swiss chard, Pak Choi, Brussel sprouts, cabbage) – If you’re struggling with fatigue or low energy, green leafy vegetables are packed with nutrients like iron, magnesium, and B vitamins, which improve energy production in your cells.

🍠 Sweet Potatoes – Provide complex carbohydrates and fibre, helping to stabilise blood sugar and reduce cravings. Packed with vitamin A, which is great for vision. Scrummy too!

Meal Idea: 🍠 Avocado on roasted sweet potato toast – Mashed avocado on roasted sweet potato slices, topped with pumpkin seeds & spicy relish.

A perfect lunch to support sustained energy and mood all afternoon

 #7 For Skin Health & Youthful Appearance

🫐 Berries – Raspberries, blueberries, and blackberries contain ellagic acid, which helps prevent collagen breakdown and improves skin tone.

🍫Dark Chocolate – Contains potent antioxidants that protect skin cells from oxidative stress and UV radiation.

🥝 🍊Vitamin C- Rich Foods – Citrus fruits, kiwis, and sweet potatoes boost collagen production and skin repair.

Meal Idea: 🍋🥄Zesty Lime and mango Chia Pudding.  A creamy, refreshing, and gut-friendly dessert packed with vitamin C, fiber, and healthy fats to support skin health, digestion, and energy levels.

A creamy, refreshing, and gut-friendly lime & mango chia pudding

My Top 10 anti-ageing Foods for All-Round Health

These top 10 anti-ageing foods have appeared in multiple sections and should be staples on your weekly shopping list and in your meals and snacks each day.

🥬 Leafy Greens (Spinach, kale, beet greens, Swiss chard, Brussel sprouts, cabbage, Pak Choi) – Bone strength, skin elasticity, heart health, and hormonal balance.

🐟 Fatty Fish (Salmon, Mackerel, Sardines) – Omega-3s for heart health, joint support, and brain function.

🫒 🍶Extra Virgin Olive Oil –  reduces inflammation and oxidation damage caused by too many free radicals in the body. Reduces risk of these diseases heart disease, type 2 diabetes, metabolic syndrome & certain types of cancer

🍗 Protein – fish, chicken, tofu, eggs, bone broth, venison, beef, lamb, dairy. Essential anti-ageing foods for building every cell in your body!

🥜 Nuts & Seeds (Almonds, Walnuts, Brazil nuts, chia seeds, flaxseeds, hemp seeds) – Healthy fats, skin elasticity, heart health, hormone balance, digestion, and brain function.

🥦 Cruciferous Vegetables (Broccoli, Brussels Sprouts, Red Cabbage) – Anti-inflammatory benefits, detox support, and heart health.

🧄 Garlic, leeks & onions – Immunity, gut health, and inflammation control.

🥑 Avocado’s – Avocados are rich in heart-healthy fats, fibre, several vitamins and minerals. High in monounsaturated fat and antioxidants for healthy skin 

🔴 Pomegranates – They’re high in fibre, potassium, and vitamin K, which help support a healthy heart. They’re likewise rich in antioxidants to help UV skin damage and brown spots caused by sun exposure.

🍓 🫐 Berries – blueberries, blackberries, Goji berries, strawberries, raspberries, cranberries, gooseberries, loganberries. Fantastic anti-ageing foods!

My top 3 favourite foods for all-round health

Diet strategies for promoting healthy aging and longevity: An epidemiological perspective.

Journal of Internal Medicine, 2023.

Adopting a nutrient-dense, minimally processed diet alongside healthy lifestyle choices can add 8–10 years of disease-free life expectancy while reducing the risk of cognitive decline and age-related illnesses.

Public health strategies emphasize the importance of shifting away from ultra-processed foods and focusing on whole, plant-rich diets that not only support longevity but also reduce environmental impact.

Final Thoughts 

Let’s make Mother’s Day 2025 about strength, vitality, and nourishment because we deserve to feel amazing. 💖 Next time you shop, buy as many of these 10 anti-ageing foods as you can and weave them into all your meals!