To slow down and prevent premature aging, it is possible to follow a real anti-aging diet, with specific anti-aging foods. A diet that includes foods rich in vitamins and natural antioxidants, legumes and whole fibers, without forgetting a healthy lifestyle and practicing lots of sports.
At the base of an anti-aging diet there is always a diet rich in anti-aging foods, which provide plenty of antioxidants. On the other hand, food, as is well known, represents the first weapon of beauty and prevention against free radicals, precisely responsible for cellular aging.
Each human cell produces such an amount every day that if they exceed a certain threshold level, they open the door to premature aging and oxidative stress.
The cellular aging process is natural but can be anticipated and made faster by a series of unhealthy behaviors and habits.
For example, a diet rich in fatty, refined foods, sugars, additives, heavy metals and calories, which in fact ‘fill up’ but lack the essential nutrients that the body really needs.
So let’s see what are the foods to bring to the table not only to counter the effect of time. We will discover that the main qualities of these foods must be those of keeping high cholesterol at bay, especially bad ones (LDL), and maintaining a glowing skin and living long and staying fit.
Among the anti-aging foods there are essential fatty acids, good fats contained especially in fish and ideal for keeping cholesterol at bay while keeping the venous walls elastic.
In addition, they counteract the action of free radicals and like all other fats facilitate the absorption of fat-soluble vitamins such as A, D, E, K with an anti-aging effect.
They also stimulate the metabolism, increasing its efficiency especially in burning fat and carbohydrates.
Among the foods richest in omega 3 are blue fish such as anchovies, mackerel, anchovies, herring and salmon.
Excellent sources are also tofu, walnuts and some vegetable oils such as hazelnut oil.
Whole grains and legumes
Whole grains, unrefined, are an excellent source of antioxidants and vitamins, especially E and B complex, but also zinc, copper and selenium, ideal for combating the feared free radicals.
For their part, legumes with no contraindications and included in a balanced diet, are among the best foods to speed up metabolism and facilitate weight loss.
Anti-aging foods: the role of vegetables and vitamin C.
Only a diet rich in fruit and vegetables can provide all the antioxidants necessary to block the action of free radicals:
flavonoids, anthocyanins, polyphenols, potassium, magnesium, selenium and zinc but also vitamin C, vitamin E and vitamin A.
In particular, vitamin C not only counteracts the formation of free radicals but plays an important role in the production of amino acids, collagen and hormones.
Among the richest foods: parsley, lemons, watercress, oranges, peppers, tomatoes, broccoli.
The foods that occupy the first places on the scale are:
- black grapes
- Red fruits
- steamed green cabbage
Every day, it is good to take 5 to 7 portions of fruit and vegetables: a portion of vegetables is about 250g and 150g for fruit.
To conclude, at the table the following must never be missing:
fish, for omega 3
green leafy vegetables the most colorful vegetables such as pumpkin, carrots, tomatoes, beets, green tea and extra virgin olive oil for its vitamin E content, naturally always raw.
Anti aging foods, the complete list
For a more varied diet, here is a list of foods that are particularly suitable for promoting psycho-physical well-being and longevity.
Avocado: this fruit is characterized by the concentration of monounsaturated fats and essential fatty acids. In addition, it is also a rich source of vitamin E, useful for preventing skin aging.
Ginger: also known as the “root of health”, it has a remarkable anti-inflammatory effect and is a valid ally against disorders affecting the digestive system.
Wild berries: currants, raspberries, blueberries and blackberries are rich in antioxidant substances capable of counteracting the action of free radicals and promoting blood circulation.
Whole grains: compared to refined ones, they are richer in fiber, vitamins, minerals and essential fatty acids which make them ideal for heart and intestinal health.