Natural anti-aging food

According to the latest article in the magazine “Eat Well”, the aging of human organs is different. Different diets are actually their “anti-aging drugs”.

Green leafy leaves the brain young 5 years old. After 25 years of age, the brain will shrink at a rate of 2% every 10 years. A study published in the journal Neurology shows that eating more than two servings of vegetables (especially green leafy vegetables) a day can make people's attention five years younger.

Dietary fiber prevents bowel aging. As aging progresses, the nerve cells responsible for the peristaltic muscles in the gut will gradually become apoptotic. Because of this, older people are more prone to constipation. Dietary fiber makes food easier to move in the gastrointestinal tract. Men over the age of 50 should consume 30 grams of dietary fiber per day, and women should have at least 21 grams of dietary fiber per day. Whole grains, whole wheat bread, various fruits, vegetables and beans are all rich in dietary fiber.

Sweet potatoes and tomatoes delay skin aging. In the twenties, skin collagen production is slower and dead skin cells fall off. Studies have shown that lycopene and beta-carotene also help to scavenge free radicals and prevent skin aging. Sweet potatoes, carrots, cantaloupe and green leafy vegetables are rich in beta-carotene; tomatoes and watermelons are rich in lycopene.

Low-fat foods retain muscle groups. After 30 years of age, metabolism will decrease by 1%-2% every 10 years. As you get older, muscle metabolism gradually decreases. Even if you keep the same amount of exercise and intake the same amount of calories, it will lead to accumulation of body fat. Choosing low-fat foods helps prevent fat gain.

Deep-sea fish cares for the eyes. The effects of ultraviolet light and cigarettes can lead to an increased risk of age-related macular degeneration (AMD, a major cause of blindness in the elderly). But antioxidant-rich foods help prevent AMD. Several studies have found that to prevent this type of eye disease, it is advisable to consume more vitamin C and E, beta-carotene and zinc, lutein, zeaxanthin (yellow and green vegetables and antioxidants contained in the egg yolk) and Omega 3 fatty acids (more often found in deep-sea fish).

Whole grains strengthen the heart (and blood vessels). As you get older, your heart and arteries become thicker and stiffer, increasing the risk of high blood pressure and thrombosis. Greek scientists found that the closer the diet is to the Mediterranean diet, the lower the incidence of hypertension, hyperlipidemia, and obesity. The Mediterranean diet mainly includes: a large number of fruits and vegetables, whole grains, beans, fish, poultry, dairy products, olive oil, and the right amount of wine.

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