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Experts say these are the 6 best anti-aging foods



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You can’t stop the time sequence from ticking, but science is showing us more and more that we were able Affects the speed of the biological clock-in some cases also affects the direction of the biological clock. Maintaining healthy eating habits is a way of research support that we can increase lifespan.

“In general, the plant kingdom can̵

7;t go wrong: fruits and vegetables, beans, nuts and seeds, whole grains, herbs and spices, tea, etc.,” said RDN MA Dr. Wendy Bazilian (Wendy Bazilian) , Bazilian Health Center in San Diego. Just remember: as we age, “longevity” is one thing, and “ageing” is another. “Most people who want to live long actually want to live long Healthy again (Important, active and healthy) life instead of reaching a certain year. Bazilian said. Live by words.

related: Eat 7 kinds of anti-inflammatory foods every day for long-term health and happiness

Bazilian also reminds us not to get bored with health-focused food trends and overly authentic products that claim to waste time on us. “There are many foods that have so-called “super foods” that have nutritional abilities, and research has been conducted to support their role in health promotion and disease prevention. For me, as a public health doctor, a registered dietitian and Certified exercise physiologist, it’s convincing, but it’s actually not enough.” On the contrary, Bazilian said that in order for a food to truly change your health, you must consume it regularly—that is, enough to make it useful. change. “You can’t just eat these foods once in a while (or a small portion for that matter) to make them have an impact. The normal intake of these foods (sometimes daily intake) makes it have a real impact on aging, anti-aging and longevity .”

In order to qualify as an anti-aging food, Bazilian said, in addition to being rich in nutrients and supported by research, it must also be easily available, versatile and attractive. With all these factors in mind, the following are foods that really stand out in terms of their ability to fight signs of aging.

blueberry

Blueberries are an excellent source of vitamin C, fiber, and packed with a lot of nutrients (antioxidants, anti-inflammatory agents), which is good value for money. Bazilian said that blueberries have received a lot of research attention. These studies have made remarkable discoveries in promoting and maintaining cognitive function (brain health) with age, promoting heart health, and reducing the risk of certain cancers. “When you look at blueberries, its phytonutrients are looking back to you: the dark blue comes from anthocyanins, which are a key phytochemical and antioxidant.” In addition to anti-aging oxidation, the vitamin C in blueberries also Helps promote cell protection and skin health with age.

related: Seven antioxidant-rich foods you should stock up

walnut

Walnut is a true multitasking tool for longevity. A new study has just found that women who regularly eat nuts (especially walnuts) in middle age are more likely to age healthily than women who do not eat nuts. (“Healthy aging” is defined as the absence of chronic diseases, reported memory impairment and physical disability, and good mental health after age 65.)

Walnuts also play an important role in heart health. “The first study on cardiovascular health and walnuts was published in the New England Journal of Medicine 25 years ago. Since then, there have been dozens of studies on heart health,” Bazilian said. A meta-analysis of 26 trials on heart health showed that walnuts help lower total cholesterol (especially LDL “bad” cholesterol) and triglycerides, help control healthy blood pressure, and contain a lot of anti-inflammatory phytochemicals . Finally, cognitive health is the key to longevity: many studies have shown that walnuts and their synergistic nutrients and phytochemicals (omega-3 fats, fiber, protein and polyphenols, and other minerals and vitamins) may help delay the onset and slow down Progress and maintain cognitive health as you age. Bazilian said: “This is an important anti-aging goal.” “We want to live a good life and live a long life. Cognitive health is very important.”

tea

In fact, the world’s second-largest consumer beverage after water has endless anti-aging effects. Tea has a moisturizing effect and is full of anti-inflammatory antioxidants called phytochemicals (EGCG and other catechins, flavonoids and theanine, to name a few). Taylor explained: “Based on the most comprehensive findings to date regarding tea consumption and heart disease, adding two to three eight-ounce cups of unsweetened green or black tea a day can reduce the risk of death from heart disease by approximately 8% to 12%. Dr. C. Wallace, CFS, FACN, President and CEO of Think Healthy Group, Adjunct Professor in the Department of Nutrition and Food Research at George Mason University. “The study also found that an aging population (65 years and older) may benefit the most. Each cup of tea may reduce the risk of death from heart disease by 10%.” Tea promotes heart health by lowering overall cholesterol and triglycerides. It can also To reduce blood pressure and body fat absorption, including unsweetened tea in your daily diet is a simple way to improve life expectancy.

related: There are many types of healthy teas, but these are the four favorites of nutritionists

Legumes and legumes

Legumes are one of the few foods that span two food categories: carbohydrates and protein. Bazilian said: “They are an important part of the Mediterranean diet. The Mediterranean diet is one of the healthiest diets and is commonly found in areas where people live longer.” Pulses are an important contributor to plant protein and have been shown to reduce Risk of chronic diseases and promote health and longevity. They are full of phytonutrients, vitamins, minerals, fiber that helps the heart and intestines, blood sugar stability, certain cancer risks, healthy weight management, etc. “

Beans are very versatile. Kidney, black, red, fava, chickpeas, cannellini or any other types of food are easy to add to soups, salads, stews, lasagna or casseroles; you can also mash them with herbs and spices as Vegetable dip. Even canned foods, as long as they are low in sodium and washed clean (40% to 50% of sodium can be removed), they are easy to eat, cheap and nutritious.

Herbs and spices

Bazilian said: “I like to think of herbs and spices as anti-aging foods.” “Their daily job is to provide flavor, which is the first factor in determining food decisions, even before convenience and health. By making other nutritional and anti-aging foods Tasty and delicious, they are actually taking on a double duty.” Basically, herbs and spices make healthy ingredients (such as vegetables, fish, and plant-based protein sources) taste better.plus They can help us reduce the intake of salt and sugar, which is what we need to limit and promote healthy aging and reduce inflammation. We have also seen important research on the phytochemistry, anti-inflammatory and other unique properties of herbs and spices themselves. They are also another important part of the Mediterranean diet and are most closely related to longevity and healthy living.

What are our favorites? Ginger (known for its anti-inflammatory and anti-nausea effects), rosemary, cinnamon, turmeric (strong anti-inflammatory properties) and red pepper.

pear

Recently published in NeurologyThe consumption of fruits, vegetables, tea and wine has beneficial cognitive effects on the participants of the “Rush Memory and Aging Project”. But, specifically, the dietary intake of flavonols found in pears, leafy vegetables, broccoli, oranges, tomatoes, beans, olive oil, tea, and wine is higher, which is associated with Alzheimer’s The risk of disease-related dementia is reduced. Similarly, according to Amy R. Kweller of Dr. RD, the U.S. Medical Doctor, the soft texture of ripe pears can ease eating. With age, high fiber content is beneficial to the intestines. , Cardiovascular and overall health.

related: 5 healthy reasons to add more pears to your diet


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