Thanks to scientific advances and increasingly advanced therapies, in the future you will live longer. Estimates say so. According to the report ofOECD (OECD Insights: Aging debate the Issues) by 2050 the number of over sixty it will double and far exceed that of children under the age of 16. But as the age advances the possibility of getting sick increase.
Here because age well has become one of the most interesting objectives of researchers. More and more studies show how it is lifestyle, especially the consumption of right foods, is able to influence the G processes that make us age and feel bad or, on the contrary, to activate the regenerative mechanisms that help the body to maintain maximum efficiency and health.
«Some foods are rich in supernutrients which serve to turn back the biological clock ", assures Karen Ansel, nutritionist and former spokesperson for the Academy of Nutrition and Dietetics, the leading organization of nutrition professionals in the United States, in her new book"Superfood Antiaging"(Red Edizioni, 16 euros).
«These foods allow you to stay young and healthy, strong and full of energy », continues the expert, creator of a method that ensures longevity and well-being to the whole organism. Here it is, explained in detail with the help of Dr. Valentina Schirò, nutrition biologist and specialist in food science in Palermo.
Olive oil, salmon and vegetables for a heart that is always in shape
This was revealed by the WHO (World Health Organization): the cardiovascular diseases they are the leading cause of death in the country and in the world. But as many as 80% of cases of stroke and heart attack it could be avoided by following the right diet. Like? Choosing the ok foods to keep blood pressure and levels under control cholesterol and triglycerides.
Among the supernutrients that reduce the risk of having heart problems there are monounsaturated fats. "Olive oil is an excellent source of it, which is also rich in polyphenols: these antioxidant substances help keep the bad cholesterol (or Ldl) and to prevent the stiffening of the cell membranes of blood vessels, counteracting the action of free radicals », explains Dr. Schirò.
Another category of heart-friendly lipids is that of Omega 3 (long-chain polyunsaturated): «They counteract the formation of the main plaques in the arteries responsible for stroke, heart attack and angina. They thin the blood, improve circulation and counteract hypertension. They are rich in Omega 3 blue fish, salmon,
and oil seeds like those of pumpkin, chia, flax ».
Foods that contain good amounts of also improve the functioning of the cardiovascular system potassium, such as fresh fruit, especially kiwis and oranges, e
dry in shell (walnuts, almonds). "This minerale eliminates the excess sodium responsible for high blood pressure, keeps blood vessels relaxed and reduces the strain on the heart muscle ». Finally, the menu for the heart must not be missing fibers.
Present in vegetable (vegetables, legumes, whole grains) are able, according to various scientific researches, to reduce the levels of C-reactive protein: «It is one of the main indicators of inflammation, a condition that favors cellular aging and the development of various diseases», continues our nutritionist.
«Furthermore, the fibers allow to slow down the absorption of sugars, helping prevent diabetes. This "silent" and continuously increasing pathology contributes in turn to "stoke" the flames that lead to a greater formation of free radicals, which are the main causes of aging of all cells ».
Whole grains and legumes for an always reactive mind
Cognitive decline can also be prevented at the dinner table. «To protect the smooth functioning of the brain and to ensure energy to the mind, the menu must never be missing complex carbohydrates»Suggests Dr. Schirò.
"Compared to the simple ones, they are assimilated more slowly, allow a progressive release of sugar in the blood and ensure energy to the organism constantly ". You can find them in rye, spelled, buckwheat, whole grain grains, pasta and "black" bread, but also in vegetables (especially broccoli, tomatoes, carrots, beets, fennel) and moles vegetable (chickpeas, lentils, beans).
They help protect the cells of the nervous system as well proeine of fish, eggs, meat, dairy products, dried fruit and (again) legumes. "The amino acids that compose them in fact stimulate the production of neurotransmitters, important messengers for activating various brain functions," says our expert.
"These include serotonin, the so-called"good mood hormone”, Which is synthesized from tryptophan. Recent studies have shown that the deficiency of this substance in addition to induce sadness and depression, alters the person's ability to learn and memorize
Milk, almonds and broccoli for strong bones and snappy muscles
Over time, muscles and bones weaken. After the age of 45 there is a risk of Osteoporosis and you lose about 1% of your lean mass per year. To avoid these problems, make sure every day good amounts of football.
"This mineral (present in milk, dairy products, legumes, nuts, oil seeds, almonds, small fish eaten with bones) is involved in muscle contraction, in the transmission of nerve impulses, in the formation of the skeletal system and teeth.
To absorb it do not miss the foods rich in vitamin D. (such as salmon, mackerel, sardines) ed expose yourself to the sun at least one hour a day. This vitamin is produced by the body thanks to the action of ultraviolet rays»Explains Dr. Schirò.
Finally, make sure you include foods that are a source of in your menus vitamin K, essential for bone and cartilage health and to prevent diseases such as osteoporosis and arthrosis, typical of aging. You can find it in the green leafy vegetables, like chard, but also in broccoli and kale.
Citrus fruits and kiwifruit for a fresh and radiant skin
«Red fruits, black grapes, tomatoes are rich in lycopene, an antioxidant that counteracts the harmful action of free radicalsthe. These molecules destroy collagen, a protein found in connective tissue that plays a vital role in the health and beauty of the skin: keeps it compact, toned and elastic.
To help build collagen you take foods rich in vitamin C. "You can find it in fruit (kiwifruit, citrus, currants) and vegetables, particularly in broccoli and peppers, and it also has an antioxidant action", points out the expert.
To prevent aging, do not miss the Vitamin A. "It protects and safeguards cells from oxidative stress caused by smog and other external agents", explains the nutritionist. "It is present in meat, fish, whole milk, eggs and cheese».
Meat and nuts for healthy nails and hair
Get good doses of minerals like zinc and iron. «The first, in addition to having an antioxidant action, contributes to the formation of keratin, protein that nails and hair are made of.
There is in seafood, In yogurt, in chickpeas and dried fruit. The second, on the other hand, is essential for the synthesis of hemoglobin, a protein involved in the transport of oxygen to cells. Foods of animal origin, such as Red meat, but it is also contained in vegetable»Concludes Dr. Schirò.
Glutathione is the most powerful antiaging
Find it in mushrooms, avocado, asparagus, potatoes, citrus fruits, spinach and many other foods. "Glutathione is an antioxidant formed by the union of three amino acids: glycine, cysteine and glutamic acid", explains nutritionist Valentina Schirò.
«It helps to live long and healthy because it promotes detoxification from heavy metals (lead, mercury, aluminum) that we can get by eating ». This substance then inhibits the harmful action of free radicals on collagen, preventing the formation of wrinkles and preserving the elasticity of blood vessels.
A recent study published in the World Journal of Gastroenterology shows how one unbalanced diet leads to a depletion of glutathione reserves, which in turn is responsible for oxidative stress, cell aging and the risk of developing various diseases », concludes the expert.
10 foods against the ravages of time
They are rich in vitamins, minerals and other substances that help keep you young and fit. Find out below.
1 Chia seeds
A single tablespoon provides you with double the daily requirement of Omega 3, fatty allies of heart and brain health. Chia seeds also give you a lot fibers which slow down the absorption of sugars and reduce the risk of diabetes
2 Pomegranate
It is an exceptional fruit for maintaining healthy cells as well in particular to combat the development of cancer. In fact, it contains ellagitannins, which block the formation of new blood vessels responsible for nourishing the tumor mass.
3 Pumpkin
One serving ensures you 3 times the daily requirement of Vitamin A, useful for fresh skin and an efficient immune system. Pumpkin is also a source of cucurmosina, a substance that gives you protects against pancreatic cancer.
4 Dark chocolate
It is an excellent source of flavonoids, antioxidant substances which, as shown by several studies, protect the cells of the skin by the action of sunlight, responsible for the production of free radicals and, consequently, for the formation of wrinkles.
5 Chinese cabbage
A cup of this vegetable provides you with the same intake of football half a glass of milk. Plus, it assures you good doses of Vitamin K, essential substance for bone and cartilage health.
6 Orange
In addition to containing Vitamin C, which keeps blood vessel walls healthy, provides hesperidin, a flavonoid which, together with potassium, lowers blood pressure and preserves heart and arterial health.
7 Nights
Like all nuts, they provide good fats Omega 3, which keep the membrane of neurons elastic, e Vitamin E, which counteracts the pro-aging action of free radicals. In addition, they are a source of melatonin, a hormone that regulates the biological clock helps you sleep better.
8 Salmon
Known as a source of valuable fats Omega 3, it is also one of the few foods rich in vitamin D: 120 g of salmon per day, in fact, is enough to cover almost entirely the daily requirement of this substance, essential for keep bones healthy.
9 kiwi
Contains high amounts of Vitamin C, which protects blood vessels from aging by both stimulating the production of collagen (which keeps them elastic), both by hindering the deposition of fat on their walls
10 Spinach
They have interesting amounts of beta-carotene and vitamin C, useful for strengthening the immune defenses. They also contain folic acid, which contributes to the proper functioning of the neurological system and hinders the accumulation in the blood of homocysteine, an amino acid responsible for the increased risk of suffering from heart problems.
- READ MORE: The anti-aging diet: here is the menu to stay young
