Ageing is natural. But every food and exercises may help in making you look healthy and strong, no matter your biological age. While no single food or drink can reverse or stop ageing, with balanced diet, you can strive to keep yourself healthy and continue supporting your body as you grow older. Dr Saurabh Sethi, a Harvard gastroenterologist, has shared a list of foods and beverages to consider for healthy ageing. His recommendations range from familiar Indian favourites such as lassi to nutrient-rich options like salmon, berries and walnuts.

In a social media post, Dr Saurabh Sethi listed five drinks that people can include in their routine to support healthy ageing. His recommendations include black coffee, green tea, matcha, kefir or lassi, and water.

Water is a must to keep yourself hydrated. It aids in digestion, temperature regulation and helps remove waste from the body. It can be consumed throughout the day.

Dr Sethi recommends kefir or lassi. Kefir is a fermented milk drink, while lassi is a familiar yoghurt-based beverage in Indian households. Plain lassi can be prepared by blending yoghurt with water. You can add basil seeds, chia seeds or even flax seeds to add crunch and fibre content to it, while kefir can be consumed on its own or added to a smoothie.

Matcha, a finely ground powdered green tea, also makes Dr Sethi’s list. It can be whisked with hot water to prepare a traditional drink or mixed with milk for a matcha latte.

Green tea is another drink recommended by the gastroenterologist. It has antioxidants that makes you look healthy. It can be enjoyed hot between meals or served chilled without added sugar for a refreshing alternative to sweetened beverages.

Black coffee features on Dr Sethi’s list of drinks for healthy ageing. It provides caffeine and contains antioxidant compounds. For those who enjoy coffee, drinking it without added sugar or heavy cream can be a simple way to keep the beverage less sweet.

Alongside drinks, Dr Sethi identified five protein sources that people can consider adding to their diets: Greek yoghurt, eggs, salmon, lentils and edamame. As you grow older, your body will need protein to maintain the muscle mass and support the repair process.

Edamame are immature soybeans, which provide plant-based protein. Steamed it or stir fry it and you can eat it as a snack. You can add it to salad bowls as well.

Lentils are Indian kitchen's staple and are excellent source of plant-based protein and fibre. You can make dal or soup. You can also made chilla and even lentil patties.

Salmon provides protein as well as omega-3 fatty acids. Either bake it or grill it and serve it with herbed vegetables. It will be a balanced meal offering protein and beneficial fats to your body.

Eggs

Eggs are a versatile source of protein and can be prepared in several ways. From omelette, to sunny side up, boiled egg or scrambled- it is a versatile food ingredient and instantly adds a kick of protein to any dish.

Greek yoghurt is a protein-rich dairy option that can be included at breakfast or as a snack. It can be topped with berries and nuts, blended into smoothies or used as a base for savoury dips. Plain varieties without added sugar are a practical choice.

Dr Sethi’s recommendations also include five carbohydrate sources: oats, barley, berries, sweet potato and beans. Many of these foods provide fibre alongside carbohydrates, helping make meals more nutritious and satisfying.

Oats can be prepared as porridge with milk or yoghurt and topped with fruit and nuts. They can also be used to make overnight oats, blended into smoothies or added to homemade savoury pancakes.

Barley is a whole grain that can provide fibre. It can be added to vegetable soups, cooked into grain bowls or used in place of some refined grains in meals. Barley can also be prepared as a savoury dish with vegetables and spices.

Berries, including strawberries and blueberries, offer fibre and antioxidant compounds. They can be eaten fresh, added to yoghurt or oatmeal, or blended into smoothies. Frozen berries are another convenient option when fresh varieties are unavailable.

Sweet potatoes provide carbohydrates, fibre and nutrients such as beta-carotene. They can be roasted, steamed or baked and served as a side dish. They can also be added to salads, soups or lightly spiced vegetable preparations.

Beans provide carbohydrates, fibre and plant-based protein. Kidney beans, black beans and other varieties can be used in curries, soups, salads and grain bowls. Including beans in meals is one way to add both fibre and protein to the diet.

Dr Sethi also highlighted healthy fats as part of a diet for healthy ageing. His list included extra-virgin olive oil, walnuts, chia seeds, ground flaxseed and avocado. The post also mentioned “oil” separately, without specifying a type. These foods can contribute unsaturated fats to meals, although portion sizes remain important because fats are energy-dense.

Extra-virgin olive oil can be drizzled over salads, roasted vegetables or cooked dishes. It can also be used to prepare salad dressings with lemon juice and herbs. It is a source of monounsaturated fat.

Walnuts provide unsaturated fats, including plant-based omega-3 fatty acids. A small handful can be eaten as a snack, while chopped walnuts can be sprinkled over oatmeal, yoghurt or salads for added crunch.

Chia seeds contain fibre and plant-based omega-3 fatty acids. They can be mixed into yoghurt or smoothies, or soaked in milk to prepare chia pudding. Allowing them to absorb liquid before eating makes them easier to incorporate into these dishes.

Ground flaxseed provides fibre and alpha-linolenic acid, a plant-based omega-3 fatty acid. It can be stirred into oatmeal, yoghurt or smoothies, or mixed into homemade whole-grain batters. Ground flaxseed is generally easier for the body to access nutritionally than whole flaxseeds.

Avocado is a source of monounsaturated fat and fibre. It can be mashed onto whole-grain toast, diced into salads or blended into a creamy dip. It can also be added to sandwiches as an alternative to some richer spreads.