Still can’t stand broccoli? Not jumped on the instagram avocado bandwagon after all this time? You may be missing out on nicotinamide mononucleotide, the new must-have compound that fights ageing and cognitive decline. Ifmyou’re struggling to get your daily dosage, aim for an easy breakfast smoothie. Fire up the blender and pulp broccoli.
Fight cancer – Kale, 1 handful
With over 40 varieties of heart-protecting flavonoids, kale is the pound-for-pound nutrient champ of the plant world.
Sharpen your mind –Purple-sprouting broccoli, 4 spears
A true nutritional powerhouse, broccoli is a rich source of selenium – a mineral that is known to fight age-related cognitive decline. It also contains glucosinolates, calcium d-glucarate and the previously mentioned nicotinamide, the powerful anti-ageing chemical. These compounds help your liver process harmful toxins, allowing them to be flushed out of the body faster.
Feed your muscles – Baby spinach, 1 handful
Add lean, green power to your workouts to slow the rate at which you lose muscle mass over time. Studies at the Karolinska Institute in Sweden found that one serving of spinach a day delivered enough nitrates to vastly improve muscular efficiency.
Reverse aging – Blood orange, 1 peeled
As well as benefits from the broccoli, the red pigments that give blood oranges their colour are called anthocyanins – flavonoids which are known for their anti-ageing properties. Research in the journal Applied Physiology, Nutrition and Metabolism shows they also reduce oxidative stress and inflammation after exercise. Helpfully, the citrus tang will mask the taste of liquefied green vegetables, too.
Keep your body lean -Raspberries, 14 or a large handful
This low-carb well of antioxidants has been linked to a wide range of health benefits including waist-shrinking research in the journal Life Sciences found that raspberries’ ketones help reduce fat stores as we age. Sweet.
The power punch
To boost the potency, you can add 2 tsp of blackstrap molasses. Yes, it looks like crude oil, but a recent study at Virginia Tech showed it had the highest antioxidant capacity of any sweetener – helping to kill off wrinkle-causing free radicals.
Pour 200ml of cold water into a blender; add the fruit and veg (listed below) and blend on a high setting for 10-20 seconds. Then add two ice cubes (any more will make it too thick) and top with 200-300ml water, blitzing for a further 10 seconds.