Foods for longer life
Everybody wants to delay the moment of aging, and the aging process itself. Is it possible? Some experts believe that the answer lies in fruits, vegetables, green tea and a multitude of other foods rich in anti-oxidants and other substances that can potentially slow down the aging process.
Signs of aging, as you probably know, include not only wrinkles, but also memory loss, decreased brain function, increased risk of chronic diseases such as heart disease, osteoporosis, cancer. Healthy aging is defined as a healthy, long life. Many studies show a link between a healthy diet and prevention of chronic diseases related to aging.
Acceptance of healthy lifestyles that include regular physical activity, adequate rest and sleep, avoiding smoking, healthy eating, are the best defense against the inevitable aging.The role of antioxidants
Certain foods and beverages contain powerful substances called phytonutrients, which some believe is the key to longevity. Phytonutrients, antioxidants usually family members, fighting against the so-called free radicals of oxygen molecules that have a role in the onset of disease (heart disease, cancer, osteoporosis, Alzheimer’s disease).
As we age, we become more sensitive to the long-term effects of oxidative stress (a condition in which the body has too many free radicals) and inflammation at the cellular level. The theory says that antioxidants and other ingredients that defy the aging help to cells to repair the damage which causes free radicals and reduce the impact of aging.
Except the antioxidants, and some other ingredients in the food can be affected by the aging process. They can be classified according to how they affect on the inflammation at the cellular level, experts say.
Good and bad food
All kinds of foods fit into three categories: a proinflammatory (which affect on inflammation), neutral and anti-inflammatory.
You can slow down the aging at the cellular level so that you can choose foods that have anti-inflammatory properties and is rich in antioxidants, such as brightly colored fruits, vegetables, fish from the cold sea.
In contrast, the occurrence of inflammatory processes and accelerate of the aging, affect: saturated and trans-fatty acids, sugars, starches.
Although the benefits of a healthy diet are numerous, diet is certainly not the only factor that affects of the aging process. Stress, hormones, ultraviolet solar radiation, weakened immune system also contribute to aging.
What helps us to stay younger
For the maximum results, experts say, we should eat a variety of healthy foods. In the daily diet, intake the following foods and beverages that can contribute to your health and reduce the signs of aging:
Fruits and vegetables
Represent the real treasure of antioxidants. Enjoy at least 5 servings a day, to feel in the best way the effects of fruits and vegetables.
Provide soluble fiber, which helps in lowering cholesterol levels in the blood, and have a content phytonutrients equal in fruits and vegetables. Eat at least three servings of whole grains a day.
Are rich in nutrients like fruits and vegetables, have and few calories. Eat them 3-4 times a week.
It has all the useful properties of dairy products, and also has the probiotics that help the development of healthy bacteria in the intestines. It is recommended to drink yogurt with active cultures as one of the three daily meals.
Are a great source of B vitamins that are good for the heart and brain. Healthy fats in nuts are useful for elastin and collagen in the skin, help maintain the structure and elasticity of the skin. However, do not overdo it with walnuts, hazelnuts and other nuts because they are rich and with calories.
Is essential for hydration of the skin, muscles, blood circulation and all organs in the body. In addition to other fluids that you enter into the body, drink at least 4 glasses of pure water a day.
In the “superfoods” that has anti-inflammatory activity includes:
– Garlic and onions, leeks, shallots
– Green leaf vegetables
– Hot peppers
– Nuts and seeds
– Yogurt and kefir.