Content
Life expectancy and its quality depend not only on heredity. Well-being, performance, prevention of diseases and premature aging are due to dietary habits. A balanced diet allows you to maintain health and beauty for many years. Anti-aging foods should be the mainstay of the daily menu.
Why the body is aging
The biological process is genetically determined. Aging is accompanied by a gradual decline, and then a complete shutdown of vital functions.
The cells of the body have a division program. The replacement of an old element with a new one occurs approximately 70 times.
The following factors contribute to the triggering of the aging mechanism:
- overstrain of the nervous system;
- insufficient sleep;
- decreased physical activity;
- overweight;
- alcohol abuse;
- smoking.
With aging, there is a gradual decrease in adaptive mechanisms. The physiological process is often due to innate genetic properties. This explains the longevity in individual families with the absence of mental and physical disorders.
Life expectancy is 70% dependent on the enzyme SOD (superoxide dismutase). The innate activity of the component allows you to eliminate dangerous oxygen radicals. The remaining 30% is the beneficial effect of antioxidants (vitamins E, A, trace elements zinc and selenium), the intake of which can be regulated through the use of food.
Aging is triggered by the action of free radicals. Oxygen molecules have an electron, which causes instability in the entire structure. Cell damage is caused by the search for a new electron by the molecule, the destruction of functioning, and the start of a chain reaction.
Aging is accompanied by changes in the functioning of various systems:
- Cardiovascular... The deposition of cholesterol is noted on the walls.
- Digestive... The liver does not cope with the process of cleansing the blood of toxins. This is accompanied by the appearance of age spots on the skin.
- Excretory... The kidneys do not filter the blood sufficiently. It accumulates uric acid, which inhibits metabolic processes and respiration.
- Nervous... Elderly people note a decrease in working capacity and attention. Sleep disorders occur.
Psychological changes imply a deterioration in character.
Types and principle of action of anti-aging products
Maintaining health and wellness depends on a combination of various factors. Research has shown that there are products with anti-aging effects. It is advisable to include them in the diet to prevent early aging of the body.
Foods with anti-aging effects can be roughly divided into several categories:
- contributing to the creation of new cells;
- restoring energy costs;
- provoking the production of enzymes for the adequate functioning of the body.
Scientists believe that the following factors are the key to youth:
- healthy lifestyle;
- balanced diet.
It is helpful to follow a Mediterranean diet that includes plant-based foods. Food includes olive oil, herbs and spices, which are natural antioxidants.
6 foods that slow down aging
Through the right diet, you can prolong youth. In the United States, a special table has been created that includes the antioxidant activity of food.
Valuable substances contain six products that slow down aging:
- Artichokes... The vegetable is recommended to be consumed raw. It includes calcium, phosphates, iron, proteins, carbohydrates, fats, inulin, organic acids and vitamins (C, P, B group).
The pleasant taste of unripe walnuts is associated with the presence of essential oils - Cinnamon... It is advisable to add the product not only to food, but also to drinks. The value of cinnamon and its anti-aging effect is due to the content of nutrients: fats, carbohydrates and proteins, fiber, manganese, calcium, iron and magnesium, vitamins (K, E, A).
The presence of antioxidants in the product is essential, which protect the body from the effects of free radicals. - Bell peppers... The vegetable contains folic acid, B6, potassium, antioxidants A and E. Regular consumption of the anti-aging product activates the production of collagen fibers. It is the decrease in the synthesis of this substance with age that leads to the appearance of wrinkles.
To prevent the destruction of the contained ascorbic acid, pepper is preferably eaten raw. - Almond... The product is rich in tocopherol, manganese and magnesium. Vitamin E, which is found in high concentrations, prevents aging of the body.
Almonds can be added to baked goods, salads and cereals - Blueberry... A powerful antioxidant effect is associated with the presence of magnesium, fiber, vitamins K, C, A.
The intense color of the anti-aging product is due to the presence of beneficial anthocyanins - Spinach... Among the valuable nutrients are iron, lutein, retinol, tocopherol, quercetin. Spinach helps to strengthen eyesight, nails and hair. The product acts as an antioxidant.
Spinach can be added to soups, salads and pie fillings - Watercress... The use of an anti-aging product provides the body with phosphorus, magnesium, potassium, calcium, carotene, ascorbic acid and retinol. Reducing cell damage is associated with antioxidant effects. Inclusion in the diet reduces the risk of malignant tumors.
Cress salad goes well with meat and fish
Anti-aging products
Keeping youthful depends on lifestyle and dietary habits. The list of foods that slow down the aging of the body includes the names of different groups.
Vegetables and greens
The following anti-aging foods provide health benefits:
- Cabbage (colored, Brussels sprouts, white cabbage, broccoli). Vegetables are rich in ascorbic acid, carotenoids.
The product has anti-cancer properties - Radish... The vegetable prevents premature aging of the body and pathology of the organs of vision.
A useful product has a unique composition - Tomatoes... The contained antioxidants prevent diseases of the heart and blood vessels, the development of malignant tumors.
It is advisable to pour over tomatoes before use with boiling water. - Garlic... The anti-aging product is distinguished by antibacterial, antioxidant, antiviral, antiseptic properties.
Garlic eliminates diseases of the heart and blood vessels, promotes the elimination of heavy metals - Carrot. A rich orange vegetable rich in retinol. This vitamin helps to preserve the youthfulness of the skin and the beauty of the hair.
Supports visual health
Berries and fruits
Nutritionists recommend paying attention to blueberries, strawberries, raspberries, currants, strawberries, plums, apples and cherries. Berries can be frozen to preserve valuable nutrients.
Fruits are a storehouse of vitamins and minerals. A high concentration of tocopherol, which maintains youth, is observed in avocados.
Nuts and dried fruits
Flax, sunflower and pumpkin seeds are distinguished by their high nutritional value. They contain fatty acids. To maintain the beauty of skin, hair and nails, it is advisable to eat a handful of seeds daily. These are products that slow down the aging of a woman's body.
Nuts are characterized by high calorie content and colossal nutritional potential. Brazil nuts and almonds are good snacks. Dried fruits have a positive effect on the functioning of the digestive system and the immune system.
Mushrooms
The anti-aging effect is due to the presence of the following nutrients in the product:
- proteins;
- nonessential and essential amino acids;
- phenolic compounds;
- polysaccharides;
- alimentary fiber;
- selenium;
- chitin.
Mushrooms make up for the lack of vitamin D in the body, prevent the development of dementia and diabetes. Anti-aging products also have anti-cancer properties. They should be included in the diet for the treatment of mental disorders and depression.
Anti-aging dairy products
Natural yoghurts, kefir, yogurt and cottage cheese should be included in the diet every day. However, their portions should not be large.
Eggs (chicken, quail)
Animal sources include essential nutrients. The composition of quail eggs is rich in:
- amino acids;
- magnesium;
- calcium;
- phosphorus;
- iron;
- vitamins PP, B, A.
The anti-aging product has the advantage of a low risk of allergic reactions. The daily rate is 4 pieces.
Chicken eggs contain:
- retinol;
- tocopherol;
- cholecalciferol;
- phosphorus;
- zinc;
- potassium;
- iron;
- magnesium;
- lutein;
- folic acid;
- zinc.
A fish
Fatty varieties provide the body with omega-3 and phosphorus. Nutritionists recommend eating:
- mackerel;
- herring;
- trout;
- salmon;
- salmon.
Vegetable oils
Foods slow down the aging process of the body due to the high concentration of vitamin E.Each type of oil has a unique composition. That is why it is advisable to include various product options in the diet.
The most valuable oils for health and youth prolongation include:
- sesame;
- linseed;
- mustard;
- corn;
- olive;
- pumpkin;
- cedar;
- coconut;
- peanut;
- sea buckthorn;
- walnut;
- sunflower.
Tomato paste
The anti-aging product is rich in the following substances:
- organic acids;
- potassium, phosphorus, magnesium, calcium and iron;
- vitamins PP, C, A and group B.
Tomato paste has antioxidant properties due to the presence of ascorbic acid and retinol. A significant amount of lycopene provides an anti-cancer effect.
Cocoa and chocolate
Sources of fast carbohydrates have antidepressant properties. Anti-aging foods improve cognitive function by slowing down the aging of brain cells. Cocoa contains flavonoids that reduce blood pressure and prevent blood clots.
Beverages
Anti-aging products for women also include various infusions and teas. A mixture of the following plants helps to prolong youth:
- chamomile;
- immortelle;
- Birch buds.
The collection is poured with boiling water, insisted and honey is added before use.
An elixir is popular in India, which includes hot milk (1 L) and chopped heads of garlic (2 pieces). The drink is insisted for about an hour.
In the Caucasus, the anti-aging product contains fennel root (25 g), which is boiled in a liter of water and infused for 10 minutes. The resulting drink is drunk three times a day, 3 cups per day.
What foods accelerate aging
Certain eating habits contribute to the loss of youth, health, and physical attractiveness. Nutritionists strongly recommend limiting or, if possible, eliminating from the diet the following foods that accelerate aging:
- sugar, which contributes to the development of inflammatory processes;
- baked goods containing trans fats that increase cholesterol levels;
- processed meat, refined grains due to the loss of useful qualities and the addition of artificial components;
- alcoholic beverages that worsen the general condition of the body.
A lifestyle that slows down the aging process
Not only healthy foods help to prolong youth, but also regular physical activity. Physical activity, such as walking in the fresh air, improves glucose uptake.
Compliance with the drinking regime is essential. You need to drink about 2 liters of water per day.
Following a work and rest regime is an important condition for the prevention of premature aging. The duration of a night's sleep should be at least 8 hours.
Conclusion
It is important to include foods that slow down aging in your daily diet. They contain useful vitamins, minerals and other substances that support the normal functioning of systems and organs. You should give preference to predominantly natural food with a short shelf life. Well-being and an attractive appearance also depend on lifestyle: adequate physical activity, sleep duration, regular stay in the fresh air.
