The real thing: If you choose your food correctly, you may well increase your lifespan! This list includes more than just green tea.
Whether you eat peas as a side dish or in pea soup, it hardly matters as long as there are green or yellow legumes in your diet. Whole cooked peas and other legumes are the cornerstones of the Mediterranean diet, and a study published by the BMJ suggests that eating them may slow aging even at the cellular level. The researchers assume that the health effects come from pea fiber and antioxidants.
Foods with medicinal properties – If you go from nuts to nuts, you are doing a great service to your health. People who eat nuts – especially walnuts – at least three times a week are allowed to enjoy life for two or three years longer, according to a BMC Medical study. Those who ate nuts had a significantly lower risk of developing cancer or heart disease, both of which are serious concerns in older people. However, one downside is that another study found that health benefits do not extend to peanuts or peanut butter.
Do not panic! No one is going to force you to put the steak aside completely, but eating a few vegetarian meals a week can add weeks to your lifespan. According to the American Society of Nephrology, plant protein is especially beneficial for people with kidney problems. Anti-aging foods like Quinoa, rice and beans, soy.
Carrots are such a typical health food that it’s hardly surprising to hear that they are good for health. But a carrot not only prolongs its life but may also help you look sexier! According to a study by Glasgow and Exeter, the carotenoid contained in carrots, which gives the vegetable its orange color, can slow aging and make a person look more attractive.
“One medium-sized carrot contains 204 percent of the recommended daily allowance of vitamin A. It’s an antioxidant that helps create new, healthy skin cells, ”says nutritionist Toby Amidor, who has also written the book Smart Meal Prep for Beginners. “Vitamin A also protects the skin from viruses and bacteria.”
Omega-3 fatty acids have strong health benefits – according to the U.S. Academy of Nutritional Therapy, they help reduce the risk of heart disease and diabetes. Fatty acids are found in almost every fish, but one of the best and least known is sardine. Sardines are a weird fish: they are eaten with your eyes, and you get it from a jar where it looks almost asleep (don’t think too much about it). However, even one serving contains half of your daily omega-3 needs and nearly 400 percent of the vitamin B12 you need, which has also been proven to be associated with longevity. This is because because sardines are small in size and at the bottom of the food chain, they are less likely to contain toxins than large fish like tuna and salmon.
According to a study by the University of Copenhagen, a diet high in healthy fats – such as the medium-sized fatty acids found in coconut – slows brain aging. Although the study was done on mice, researchers say it is possible that tropical coconut could similarly help people as they age.
Sauerkraut and other similar foods full of good bacteria can help prolong life. This is due to the numerous probiotic strains present in fermented foods. They reduce inflammation, improve resistance and help digestion, which in turn increases the number of healthy life years.
A yogurt-like fermented milk drink contains an impressive blend of bacteria and yeast – both probiotics that are good for the stomach. Kimberly Beavers, a nutritionist at the University Health Care System Clinic in the United States, says: “Kefir has been associated with health benefits for years, but its true impact has only just begun to be studied. Recently, research has focused on alleviating diseases such as diabetes, heart disease and heart attacks, among others. ” Beavers recommends buying unsweetened kefir and adding your own fruit, such as blueberries, to make a smoothie full of nutrients and probiotics.
Kimchi, or Korean sauerkraut, is another food full of probiotics that are important to the stomach. A delicious side dish can also reduce inflammation caused by free radicals from the environment and can speed up the aging process. Full health benefits are obtained when pickled vegetables are part of the daily meal.
Sweet potatoes are not just a substitute for potatoes: they deserve a star status on the dining table, as according to a study by Kansas State Univesity, it contains ingredients that extend life. According to the study, these colorful pots – especially the strikingly purple varieties – are high in anthocyanins, which have been found to reduce the risk of cancer and increase life expectancy. However, sweet potatoes should not be coated with sweet mousse – sugar is known to reduce shelf life.
Wine and chocolate
On the next anniversary, the beloved should surprise with delicacies. Good wine and chocolate are one of life’s greatest pleasures, and now scientists believe the delicacies would prolong life as well. (Nothing hardly says “I love you” better than helping your partner live longer!) Both are excellent sources of resveratrol; According to a study published by Cell Metabolism, the compound may reverse cell aging.
You can take full advantage of these delicacies when you remember to get dark chocolate and red wine. Cocoa powder, which is the main ingredient in dark chocolate, is full of flavonoids that are effective antioxidants. “Studies have shown that cocoa powder can relieve inflammation, protect skin from oxidation, and improve cognitive function,” says Dr. Josh Ax. “You get the best health benefits from dark chocolate when you choose a plate that has the highest possible percentage of cocoa powder and eats chocolate in moderation.” In this way, the health effects of chocolate are obtained without the hassle of extra calories and sugar.
Pomegranate has power – it can send athletes to the Olympics and Persephone to Manala. Over time, all kinds of forces have been combined with this fruit. However, do the allegations have any basis? According to a study in Switzerland, sharp red seeds may contain, if not quite, the secret of immortality, then at least a long life. The molecule A-urolithin found in pomegranate is altered in the stomach by microbes so that it helps muscle cells protect themselves from the biggest factors of aging. At its best, a pomegranate is one of the tastiest ways to prolong its life – and at its worst, it hardly sends its eaters to Manala.
When it comes to heart-healthy omega-3 fatty acids, you can’t inject much salmon better. “Omega-3 fatty acids can relieve inflammation and help prevent age-related health problems such as rheumatism, heart disease and dementia,” says Ax. “Salmon also has a dense dose of astaxanthin, a natural colorant that has been called one of the world’s best antioxidants to help with aging.”
Blueberries are not only delicious but also full of nutrients like vitamins A and C as well as antioxidants like anthocyanins. “Studies have found that higher levels of anthocyanins may be associated with a reduction in age-related deterioration, which helps them stay healthy as they age,” explains Ax. “Antioxidants in blueberries can also protect cells from oxidative damage and reduce the risk of chronic ailments such as heart disease, cancer and neurological diseases.”
Yes Skipper Kalle knows! Spinach can be added to a big heap plate even every day, as it is low in calories but rich in nutrients. “Spinach contains antioxidants that fight free radicals that cause cell destruction and premature aging,” says Brooke Alpert, a nutritionist and author of The Diet Detox. “Vitamin A in spinach keeps the skin healthy and speeds up wound healing, and vitamin C is needed to produce collagen, a protein that produces new skin cells.” Spinach is also rich in iron, which few people eat enough at present.
Even a small fruit is enough if you eat it enough. “The whole grape contains more than 1,600 natural plant compounds, including antioxidants and other polyphenols. Grapes offer a full spectrum of health effects that can be linked to healthy aging when they are part of a daily diet, ”says Amidor. “In addition, preliminary studies have found that grape polyphenols would help keep cells, eyes, bones, bladder and liver healthy.”
Avocados are a versatile, delicious and creamy fruit and are full of health-promoting nutrients. Ax says, “Avocados are a particularly good source of healthy fats that can relieve inflammation, soften the skin, and make it glow. They also contain vitamin A, which helps cells regenerate and strengthens the skin’s natural defenses against skin diseases and inflammation. ”
You’ve probably heard a lot about these tiny, nutritious seeds already. Like many other anti-aging foods, Chia seeds have many antioxidants and anti-inflammatory properties that help protect the skin. This is explained by nutritionist Becky Kerkenbush. “They are excellent sources of omega-3 fatty acids and fiber – especially soluble fiber – and contain four grams of protein and all nine essential amino acids,” he adds. “Eat as much chia as you can!”.
The antioxidants contained in these juicy fruits can help combat the destruction caused by free radicals from the environment. “Free radicals can damage cells, change their function or appearance, and can even contribute to cancer,” says Roger E. Adams, Ph.D. in nutrition. “Skin damage, one of the first signs of aging, is caused by exposure to the sun, and is the first sign of the destruction that free radicals can cause at the cellular level.” Plums and other dark fruits full of antioxidants help.
Water-soluble vitamin C, abundant in cantaloupe melon, helps protect skin and other cells from free radicals and produces collagen, a protein that binds skin, bones and other tissues together. “A study published in the American Journal of Clinical Nurtrition says that if you eat more vitamin C, women may get less wrinkles,” Amidor explains. “One cup of diced cantaloupe melon contains 98% of the daily dose.”
The British know something that the rest of us don’t: tea has many health effects, especially in terms of slowing down aging. A study published in the American Journal of Clinical Nurtrition found that older women who drank tea were less likely to have fractures and had better bone density than those who did not drink tea. “As we age, bone density often decreases, which can lead to fractures,” says Amidor. “Researchers in the study believe that the flavonoids in tea can help prevent bone loss, or osteoporosis, with age.”
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