The longevity gurus tell us that in order to reach our optimum lifespan we should eat a calorie-poor, nutrient-rich diet. For the average person that’s easier said than done. Anti-aging experts recommend having a body weight 5-10% below our “ideal” weight. Most of us waved bye-bye to our ideal body weight a while ago and know it would take a miracle to meet this particular benchmark. Only movie stars thrive on diets of wheatgrass and air. But even those of us who sin with the occasional slab of chocolate cake can take steps to add anti-aging foods to our diets.

1) Acai Berry – this Brazilian fruit is a relative newcomer to the superstar food list. The fresh berry is a blueberry look-alike with a large stone. Acai berries are nutritional superstars, with double the antioxidants of blueberries (previous holders of the no. 1 spot). Acai berries are very perishable, so are mostly available in powdered form, and are increasingly found in drinks.

2) Blueberries – even in the number two anti-oxidant spot, blueberries aren’t to be sniffed at. Fresh wild blueberries with oatmeal in the morning are one of the healthiest breakfasts you can eat. Unlike the exotic acai berry, blueberries are widely available, both fresh and frozen. Antioxidants are desirable because they neutralize free-radicals, rogue oxygen atoms that destabilize other cells and cause oxidative stress in the body, which can lead to disease and aging.

3) Avocado – although relatively high in calories, avocados are full of good fats (Omegas 3 and 6), and vitamin E. Consuming avocados can lower bad cholesterol, keep skin youthful, and joints supple.

4) Broccoli, cauliflower & cabbage (cruciferous vegetables) – your mother told you to eat your broccoli; and now you’re finally listening. Broccoli is packed with anti-oxidants, calcium, vitamins C, A, and folic acid. Cauliflower contains vitamin C, folates, and potassium. All cruciferous veggies are packed with phytochemicals which are powerful anti-cancer fighters.

5) Alliums: garlic, onions, and shallots – onions & garlic have antibiotic and antifungal properties, lower cholesterol, and aid digestion and circulation.

6) Ginger – is a wonderful digestive tonic with a reputation for helping to fight off the effects of colds and flu. It’s great for combating nausea, has antiseptic qualities, and can help keep the circulatory system healthy.

7) Raw nuts – almonds, walnuts, and hazel nuts are a good source of minerals, protein, B complex vitamins, vitamin E, and mono-unsaturated (good) fats. Brazil nuts contain saturated fat, but are an excellent source of selenium.

Sprouts – you can sprout just about any legume, seed or grain. Go to your local health or bulk food store and you’ll find a whole range of seeds to choose from. Mung beans, soy beans, lentils, alfalfa, aduki, and chick peas are all tasty and readily available. Sprouts are super-healthy because the new, germinating plants are packed full of nutrients. There can be up to 30% more vitamin B and 60% more vitamin C in the sprout than in the original seed. Sprouts are also a great source of easily digestible protein.

9) Healthy oils – olive and canola (rapeseed) oils are excellent sources of mono-unsaturated oil, which can help lower cholesterol and maintain heart health. Both oils are also sources of the poly-unsaturated Omega 3 & 6 fats, which have cholesterol-lowering properties. Linseed (flax) is another good choice for poly-unsaturated fats.

10) Leafy greens – spinach, Swiss chard, kale, and spring greens are chock full of vitamins and goodness. Spinach contains anti-oxidants, beta carotene, iron, and fibre. Swiss chard (part of the beet family) is rich in vitamins and minerals and can be cooked like spinach. Spring greens boast vitamin C and beta carotene and also contain indoles, a phytochemical that protects against cancer.

Sadly, eating the occasional anti-aging food on top of a diet of junk isn’t going to do you much good. The aim is to eat a healthy, balanced diet with anti-aging foods incorporated into your wholesome regime. Not forgetting the occasional piece of chocolate cake. After all, there’s no point in reaching your hundredth birthday without having enjoyed the odd gateau along the way.