how to age well with the right foods


Introduction

How you support your organism and body throughout your life can influence the aging process. Leading a healthy lifestyle plays an important role in aging and with it a healthy and balanced diet but above all rich in nutritious and anti-aging foods.

While it is true that some factors are in no way controllable, such as genetics, what we eat and a nutritious diet can support healthy aging and the speed with which organs undergo the passage of time. Flaxseeds, for example, are a rich source of healthy fats and other beneficial nutrients, as well as foods rich in omega 3 and vitamins C and E

Flax seeds: anti-aging benefits

Flaxseeds are among the beneficial foods for healthy aging. The typical Western diet is high in fat, sodium, sugar and calories and increases the risk of obesity and chronic diseases such as type 2 diabetes. This type of diet is associated with ready-to-eat, highly processed foods that can cause inflammation and generate nutritional deficiencies by being highly unbalanced in nutrients. Processed and ultra-processed foods accelerate the cellular aging process. These foods cause oxidative stress in the body, which occurs when there is an excess of cell-damaging free radicals. A condition that would also favor the onset of oncological pathologies.

A diet rich in antioxidants has the opposite effect. Antioxidants neutralize free radicals and prevent them from damaging cells and increasing the risk of adverse health conditions. Flaxseeds are particularly rich in phytonutrients, lignans, tocopherols and ferulic acid, all of which have antioxidant properties. These antioxidants reduce the risk of chronic diseases typically associated with aging, such as cancer, heart disease, stroke, diabetes and kidney disease.

Not only that, flax seeds are particularly rich in Omega-3, which support heart and brain health. There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Flaxseeds contain ALA, which can be converted into EPA and DHA. Flax seeds therefore have properties:

  • anticancer,
  • anti-inflammatory
  • antioxidants
  • lowering of cholesterol
  • reduction in blood pressure

The alpha linolenic acid contained in flaxseeds can create a protective barrier for the brain and nervous tissue, and is beneficial for brain conditions such as stroke and Alzheimer's dementia.

One of the major threats to older adults is the loss of muscle mass, strength and function. Sarcopenia, or age-related muscle loss, occurs when muscles begin to atrophy or deteriorate, leading to poor balance and weakness. Muscle loss and lack of strength are directly associated with mortality in older people. Fortunately, a combination of exercise and a muscle-supportive diet could help. Flaxseeds contain up to 30% protein, beneficial for muscle support.

Omega 3 fats

Foods rich in Omega3, as is known, have numerous beneficial properties including lowering cholesterol, protection from cardiovascular disease, hypertension, among others. Omega 3 EPA and DHA are long-chain polyunsaturated fatty acids that induce an increase in the activity of antioxidant enzymes, reducing oxidative stress on DNA and avoiding the shortening of telomeres and cellular aging. Among the main sources of omega-3 there are, as well as some types of fish, such as salmon and mackerelthere are also plant-based alternatives, such as flax seeds, walnuts and in very small quantities some green leafy vegetables (spinach) and some legumes (lentils).

Resveratrol: where to find it

To support the aging process, the diet must be integrated with foods capable of counteracting the action of free radicals. Among these, those that contain resveratrol, a polyphenol of plant origin, which acts by reducing the production of free radicals through the activation of antioxidant enzymes, delays cellular senescence processes thanks to the induction of DNA repair mechanisms. It is abundant in bright red and purple fruits, such as grapes, cranberries and berries; but it is also present in smaller quantities in the dried fruit.

Foods rich in vitamin C and E

Similarly, in the diet of people over 65, as nutrition experts maintain, it is advisable to increase the consumption of foods with vitamin intake, which therefore have a natural antioxidant action as they are capable of oxidising and reducing reversibly, neutralizing the effect of radicals. free. Increase foods rich in vitamin C such as citrus fruits, kiwi, mango, blackcurrant, strawberries, and some types of vegetables such as cauliflower, peppers, chillies, tomatoes and peas. But let's remember that the compound that contains the most is parsley.

Foods rich in vitamin E are also ideal against cellular aging. A set of tocopherols that protects cells from the oxidizing action of free radicals on DNA and fatty acids, delaying aging. Among the foods that are richest in it there are: seeds (pumpkin, sesame, flax, chia) and almonds, hazelnuts and wheat germand, to a lesser extent, olive oil.

These are the food bacteria to know and avoid.

Here instead are foods rich in beta-carotene.


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