Each of us will someday become old. But, surprisingly, some people seem to be not a whit to aging. Perhaps good nutrition is the key to a longer healthy life?
Aging is not a disease?
Aging is often associated with the appearance of chronic diseases, but this is not always the case. According to experts, it is not at all necessary to be old to get a stroke or heart attack, get Alzheimer’s disease, type 2 diabetes or cancer, because of osteoporosis, to break the thigh, even though these diseases are directly related to aging. The risks of disability and early aging are increased due to inadequate physical activity, genetic susceptibility and poor nutrition.
To prevent or minimize diseases associated with aging, including memory impairment, joint inflammation, loss of vision, include in the diet fresh fruits, legumes, vegetables. It’s about food, which contains few calories and a lot of nutrients. According to experts, antioxidant substances, which are contained in legumes, vegetables, whole grains, are responsible for slowing the course of time. Antioxidants like vitamins E and C and other components, including anthocyanins and polyphenols, fight against free radicals – not too stable oxygen configurations that interfere with the functioning of cells.
What is free radicals?
Free radicals appear as a result of natural metabolism. The body produces them in response to air pollution, ultraviolet strong radiation, industrial smoke and smoking. Because of the accumulation of free radicals, aging is developing, as well as a mass of age-related diseases such as cancer, inflammatory processes, and cardiovascular diseases. It is known that aging increases the production of free radicals by the body. This means that the diet should be healthier than before. The main thing is to be able to provide such food.
Need to eat nuts
Nuts are a great source of protein. It does not contain cholesterol, nuts – a worthy substitute for fatty meat. In the course of the research, it was proved by the example of thirty-five thousand people that those who ate foods rich in vitamin E, not excluding nuts, reduced the likelihood of getting a stroke. It is worth giving your preferences to almonds, where the high content of vitamin E and walnuts, which contain omega-3 fatty acids in large quantities.
Nutritionists advise: it is necessary to sprinkle yogurts, breakfast cereals, vegetables, ready-made salads with a handful of crushed nuts. Traditional snacking is replaced by consumption of almonds, twenty-four nuts will provide you with half the daily norm of vitamin E. Allow yourself sandwiches from whole wheat bread with peanut butter.
Prepare a nutty paste in advance . To do this, mix:
- half a cup of low-fat yogurt;
- a frozen medium sized banana;
- two spoonfuls of sugar;
- a quarter cup of chopped walnuts.
- Other useful products
- To slow down the aging eat also:
- fish like salmon, sardines, tuna;
- olive oil – enough five to seven teaspoons a day.
Slow down old age is quite real. The main thing is to want to do it. By the way, you may be interested in the topic ” Proper nutrition for those over 50 “.