The anti aging diet. The foods we eat can greatly affect our physical shape, appearance, quality of life and the risk of developing even major chronic diseases. There are nutrients that can help slow the signs of aging. Obviously there is no food that alone can do this, but it is useful to include these foods in your diet. Healthy sources of protein, healthy fats and antioxidant-rich foods should be favored.
Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats on earth. It is rich in antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body. The best one is the new one, even more precious. Scientific studies have confirmed that it is very useful in helping to prevent chronic diseases, such as cardiovascular and type 2 diabetes.
The anti-inflammatory action is enhanced by MUFA fats and phenolic compounds.
Anti-aging diet: green tea
The green tea it is rich in antioxidants, which can help fight free radicals, which can damage cells if they are present at high levels. This is where antioxidants come into play. These molecules stabilize free radicals so that they are unable to cause damage.
Green tea is particularly rich in polyphenols. In particular, it is loaded with epigallocatechin gallate (EGCG), catechins and gallic acid which are useful in reducing chronic diseases and premature aging.
Fatty fish
We are talking about salmon, tuna, mackerel and blue fish. Their omega-3 fats are useful against heart disease and inflammation. They also form a skin barrier and can help reduce inflammation that damages the skin.
They are rich in proteins, useful for producing collagen and elastin. These two molecules are responsible for the strength, firmness and elasticity of the skin. Eating protein also promotes wound healing. Finally it is rich in selenium. This mineral plays a role in DNA synthesis and repair and can help reduce and prevent skin damage caused by UV rays.
Salmon also contains a carotenoid called astaxanthin, which is responsible for the salmon’s pink color, which has the ability to speed up the repair mechanisms of skin damaged by aging.
Anti-aging diet: dark chocolate
Dark chocolate is a rich source of polyphenols, which act as antioxidants. It is considered one of the best foods to slow down aging. As is well known, cocoa gives these benefits, so the more it contains, the better. It can be defined as dark chocolate when it contains at least 70% cocoa.
Vegetables
Most vegetables are extremely nutritious and low in calories. They contain antioxidants, which help reduce the risk of chronic disease. Many vegetables are also rich in carotenoids, such as beta carotene and lycopene. Some research suggests that a diet rich in carotenoids can protect the skin from the sun’s UV rays, which are the main cause of premature skin aging.
Many vegetables are also rich in vitamin C, which is a powerful antioxidant. Vitamin C also plays a crucial role in collagen production. Collagen is a fundamental building block of the skin, but its production begins to decline after the age of 25.
It is important to eat vegetables of different colors, as each color represents different antioxidants that can benefit skin and overall health.
Anti-aging diet: flax seeds
Flax seeds contain lignans, which are a type of polyphenol that has antioxidant effects and can reduce the risk of developing chronic disease.
They are also an excellent source of omega-3s.
Pomegranate
Like most fruits, pomegranates are packed with healthy nutrients, such as fiber, potassium, and vitamin K, which help maintain a healthy heart. They are also rich in antioxidants, which also help protect collagen and stimulate its production.
Anti-aging diet: the importance of collagen
Collagen is the most abundant protein in the body. In particular, it is found in high quantities in the skin and joints. As we age, our body begins to produce it less effectively. This can lead to gradual signs of skin aging, such as wrinkles and sagging skin.
While this process is inevitable and a natural part of aging, consuming foods that support collagen synthesis can help keep skin healthy for longer. These include foods rich in protein and vitamin C.
Avoiding activities that accelerate collagen breakdown can also help. These activities include tanning and cigarette smoking.
Healthy protein-rich foods to eat regularly include:
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