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Food in the fight against aging: vegetables, fruits
- “Superfoods”: a fashionable term or reality
- Soy products
- Cruciferous vegetables
A full and varied diet — the guarantee of health and prevention of diseases. It’s kind of a mantra, familiar to every schoolboy. The data show that the highest life expectancy in Monaco, Japan and Singapore. It is believed that a high level of quality of life provide the principles and traditions of nutrition. Their diet contains plenty of vegetables, fruit, seafood. MedAboutme talk about food products that help to maintain health and delay aging.
“Superfoods”: a fashionable term or reality
In the media widespread, the term “Superfoods”, which refers to foods with high nutritional value that makes them literally “super diet”. Nutritionists reject this term, as it is impossible to lay too much hope on a certain product range, whereas a balanced diet, an active lifestyle require more effort, but provide more reliable results in achieving the goals.
However, there are certain foods that are more nutritious and, as studies have shown, have a protective effect against a number of diseases and pathological conditions.
So what foods to include in diet to prevent disease and preserve health?
Soybean — based Asian cuisine for centuries, and recently they are gaining popularity all over the world. Soy beans can be cooked separately or added to various dishes.
Beans are very rich in isoflavones, has anti-inflammatory, antioxidant action, thus preventing the aging. Regular consumption of these products allows you to regulate inflammatory responses, slow down cellular aging, and some studies indicate protection against some cancers.
Bean curd, known as tofu, is also associated with a large number of healthy properties. Depending on meals, tofu can be fried, baked, boiled, it is often added to the first and second courses.
As with any soy product, tofu slows down the aging process, it is also a great source of protein, contains essential amino acids needed for metabolic processes. Tofu is also a source of minerals required by the body for maintaining health teeth and bones.
It is believed that eating tofu will help you stay full longer, avoid overeating.
Vegetables — a staple in the diet of modern man is rich sources of vitamins, fiber, promoting good intestinal operation. But what kind of vegetables you want to include in the diet?
The special value of product associated with a high content of beta-carotene which can be converted by the body into vitamin a, necessary for proper functioning of the immune protection of organs of sight, of cell renewal.
Beta-carotene is an antioxidant that protects the cells in our body from damage by free radicals. Studies have shown that foods rich in carotenoids protect against age-related macular degeneration — damage of eyesight associated with aging.
Some varieties of carrots contain an orange pigment, but they all contain falcarinol — nutrient substances that have a protective effect against the brain.
Of course, the richest source of nutrients will be just raw carrots, but in the meantime there are several cooking methods which will allow you to keep most of their nutrients.
In addition to carrots in the diet recommended to include other vegetables: various kinds of cabbage, broccoli, radish. In these cruciferous vegetables contains a particularly large number of nutrients: vitamin C, E, K, b group, minerals, carotenoids. They include glucosinolates, providing coloring and regulating the body’s response to stress, inflammation. In the course of scientific studies have revealed antimicrobial activity of these vegetables, and some of them have anti-cancer potential.
Recent studies have shown that some leafy vegetables, for example, various types of cabbage help to slow the decline of cognitive functions. Cruciferous vegetables are an excellent source of fiber that regulates blood sugar and provides a full bowel.
Some studies show that red meat and even poultry may carry the harm to health in the long term, and after 30 years the amount of red meat should be restricted. Alternative source of protein of animal origin can be seafood, particularly some varieties of red fish.
For example, salmon contains omega-3 fatty acids, which have a number of positive actions on the body: support normal vision, brain, prevent the decline of cognitive functions associated with aging.
Salmon contains large amounts of potassium, and according to recent reports, it can prevent some heart disease. This kind of fish is rich in selenium, which is necessary to maintain the proper functioning of the endocrine system.
On the shelves you can see wild salmon, and farmed. It is believed that the first one has the highest nutritional value and is best suited for those who are strictly watching their weight.
Fruits — rich sources of vitamins, organic acids. Products that are essential to be present in the diet. Fortunately, a large variety is available to everyone, regardless of region of residence.
Every student knows that fruit — Champions on the content of vitamins, especially the antioxidant, involved in immune protection. In addition, the fruit is a source of macronutrients, dietary fiber, potassium, calcium, minerals and organic acids.
In their composition are detected flavonoids, carotenoids — substances that have a protective effect against cancer, cardiovascular disease and more.
Vegetables, fruits, seafood bring significant health benefits, but we must not forget that longevity can only be achieved by adhering to a balanced diet, an active lifestyle. Recent studies have shown that genetics has a significant role in determining the products that are suitable for the maintenance of health.
Uses photographs Shutterstock