Chicken livers

Alliums

Onions, garlic, leeks, chives and shallots appear to reduce the risk of bowel cancer. A study published last year found the odds of developing colorectal cancer were almost 80 per cent lower in adults who consumed the highest amounts of alliums.

They’re also protective against prostate cancer.

These benefits come from high levels of the polyphenol quercetin. Alliums are an excellent source of inulin, a prebiotic starch that our gut microbiota love to gobble up.

Green tea

If there’s a panacea for the world’s ailments, it’s green tea. A Japanese study following 40,000 over-40s found green tea drinkers have a substantially lower risk of death from all causes.

The active ingredient in green tea is EGCG (epigallocatechin-3-gallate), an antioxidant that may alleviate the insulin resistance and cognitive impairment resulting from a typical Western diet.

Research Res has shown it can reduce the build-up of toxic plaques plaque beta-amyloid, associated associ with Alzheimer’s. Green Gree tea also keeps cells lining linin our arteries supple, improving imp blood flow.

Kefir and plain live yogurt

The trillions of microbes that live in our gut affect a huge range of processes, from how we digest food to our mood and immune response. Imbalances in our gut microbiota are both a cause and an effect of the inflammageing process, which accelerates ageing and age-related diseases.

We need to keep up our supply of good microbiota, found in probioticsbiotics from fermented foods.oods. A couple of tablespoonsns of fermented dairy,airy, such as plain live yogurt, is enough. Overdoing it can cause tummy issues though.

Brassicas

Vegetables such as broccoli, kale, cabbage, sprouts s and cauliflower have been linked to better eye, heart and liver health, as well as reduced diabetes risk and slower cognitive decline.

They’re rich sources of a compound called sulforaphane, which helps protect us from cell damage.

It also strengthens our mitochondria – the energyproducing batteries of our cells which get weaker as we age.

These mighty vegetables are also particularly high in the carotenoids lutein and zeaxanthin, which are crucial for eye health. They are particularly useful for protecting the macula, which can deteriorate with age.

Nuts and nd seeds

There’s a huge uge variety to choose hoose from but Brazilrazil nuts are an age-well favourite. Theyhey are a fantastic source off seleniumli – another th powerful antioxidant that may stop inflammation caused by viruses, help keep the heart healthy and protect the brain.

Research has found Alzheimer’s patients have lower levels of selenium.

Always keep a supply of walnuts too. They contain more alpha-Linolenic acid, an essential fatty acid vital for brain health, than any other nut.

Edamame beans eans

These beans are now easily found in the e freezer section at t supermarkets andd are a great source of polyamines, l i substances that help plants grow and, in turn, help our cells survive.

One polyamine, spermidine, may help regulate our circadian rhythms, the internal body clocks that control our sleep and waking patterns. As we get older, these clocks slow down, causing us sleep problems, but spermidine reverses the decline.

The Mediterranean diet contains twice the polyamines of the average British diet, which may explain why it’s so powerful for healthy ageing.

They might not be e fashionable any more but chicken livers are a fantastic source of a vitamin you may not know much about: K2.

This unsung hero works with vitamin D to transport calcium to our bones, rather than allowing it to harden our arteries. That would increase the risk of heart attacks and strokes but vitamin K2 keeps our blood flowing and arteries flexible.

The vitamin also helps support the immune system and research shows it sharpens the memory of older adults.

It’s not that easy to find, however. Organ meats such as chicken livers and fermented foods such as miso, sauerkraut and kefir, are the best sources.

Herbs and spices

Keep a variety in your kitchen but focus on oregano, rosemary, cinnamon, cloves, cumin and turmeric. A pinch of dried herbs or ground spice makes a huge difference to the antioxidant power of a dish.

Add half a teaspoon of cinnamon, for example, to a bowl of porridge and its antioxidant content increases 500 per cent. Cinnamon has also been found to reduce cholesterol levels for diabetics.

The active ingredient of turmeric, curcumin, appears to counteract inflammation and boost memory, attention and mood.