Reverse aging! 8 nutrients you must eat to fight aging

Aging is a natural process, but why do some people look young while others look old? In fact, it is because the body's repair function is not able to fight against the killer that accelerates aging - free radicals. Nutritionists remind us that the best way to stay young and delay aging, in addition to a healthy and normal lifestyle and regular physical activity, is to use the power of diet to increase the various nutrients needed for the body's repair function, so that your appearance and physical strength can remain young.

Excessive accumulation of free radicals can cause premature aging

As we age, every part of the body will naturally age, especially the hair and face. If we do not pay attention to physical health, the aging speed will be more obvious, making a 30-year-old look like a 40-year-old. Moreover, not only the appearance and internal organs will age, but even thinking and intelligence will degenerate.

"Free radicals, the killer that accelerates aging", appear in our lives all the time. In some cases, the body will produce too many free radicals. For example: a kitchen full of oil smoke, exposure to the sun when ultraviolet rays are the strongest, eating high-temperature barbecued and fried foods, long-term lack of sufficient physical activity, excessive calories causing obesity, lack of sleep, smoking and drinking, etc., will cause the human body to produce too many free radicals and face the aging crisis early. If you want to have an ageless appearance and a healthy inner self, you must understand anti-aging methods.

Aging = rate of free radical production > body repair ability

Nutritionist You Weiming said that the human body is naturally endowed with a repair function. The stronger this ability is, the stronger the resistance is and the healthier one is, especially in appearance, where there are no signs of aging. These repair function substances in the human body include: Superoxide Dismutase, Glutathione Peroxidase, Catalase and other enzymes, which specifically protect the human body against the biological damage of free radicals. When the rate at which free radicals are produced is greater than the body's ability to repair them, it will cause us to experience aging symptoms, with common signs including wrinkles on the face and hands, dull and inelastic skin, and poor spirits.

Free radicals carry an unpaired electron and are highly chemically reactive. They can destroy the structure of cell membranes, reduce permeability, as well as nucleic acids and proteins in cells, causing cells to lose activity and unable to function normally, and even directly react with DNA to induce gene mutations. The best way for people to stay young and delay aging, besides maintaining a healthy and normal lifestyle and regular physical activities, is to use the power of diet to increase the various nutrients needed for the body's repair function. Only in this way can we live healthier and keep our appearance and physical strength young.

Eat the right nutrients to fight free radical damage to the human body

Which nutrients can improve the body's antioxidant capacity and reduce the damage of free radicals to the body? Various natural foods contain powerful antioxidant nutrients, including: vitamin A, vitamin C, vitamin E, zinc, selenium, iron, copper, and phytochemicals (flavonoids, carotenoids, phenolic acids, organic sulfides), which provide the human body's repair enzymes with sufficient nutrients, utilize redox reactions to convert peroxides produced by free radicals into less toxic or harmless substances, and effectively prevent the chain reaction of free radicals snatching electrons, thereby protecting cells from damage.

Nutritionist You Weiming said that we have to eat three meals a day, which gives us three chances to make our bodies healthier. As long as we eat the right food, the body can get enough antioxidant nutrients to fight free radicals and delay aging. On the contrary, if people’s three meals cannot help the body obtain the raw materials for repair enzymes, they will face the risk of dementia, aging, and chronic diseases earlier.

Moderate intake of antioxidant nutrients Consulting a nutritionist is guaranteed

The following table introduces various antioxidant nutrients, which can help you understand which foods to eat to obtain antioxidant power. However, the nutrient content of many health foods on the market often exceeds the recommended intake by several times. We must understand that even the best nutrients can have the opposite harmful effect if consumed in excess. Therefore, before using health foods, people must consult a nutritionist to understand which nutrients their bodies need and the appropriate supplement dosage.

Anti-aging, external maintenance is essential

In addition to maintaining the inner self through diet, external lifestyle maintenance is also essential for anti-aging. According to medical evidence, people with regular daily routines have higher physical, mental and spiritual health and happiness, so special attention must be paid to these three aspects in daily life: living habits, physical activities, and skin care. In terms of living habits, adequate sleep is necessary to activate the repair system. Exercising day and night will only make you age. It is also necessary to avoid exposure to smoking environments and alcoholism, which will destroy the body's bad habits of repairing enzymes.

As for physical activities, you should do more core exercises, aerobics, yoga and other exercises to keep the skin and muscles elastic and soft, and promote the body's metabolic capacity; in terms of skin care, avoid going out during the day when ultraviolet rays are the strongest, and be sure to pay attention to sun protection and anti-ultraviolet rays. Long-sleeved jackets and hats are essential, otherwise melatonin will increase and cause spots on the surface. If necessary, you can consult a dermatologist and use moisturizing and skin care products correctly. Finally, the most important thing is to maintain a healthy and happy mood, and often smile to others, so as to truly reverse aging and stay younger.

Consume a balanced antioxidant diet for your three meals a day

How to choose antioxidant foods for your daily meals? According to the national dietary guidelines, food is divided into six major categories: whole grains and root vegetables, beans, fish, meat, eggs, vegetables, fruits, low-fat dairy products, and oils, nuts and seeds. Different types of food contain a variety of antioxidant nutrients, so it is necessary to consume a balanced variety of foods to be healthier. The antioxidant diet first requires choosing natural foods, and the more colors the better. When cooking, avoid excessive high-temperature frying to destroy precious nutrients, and consume all kinds of food in moderation.

For healthy adults, nutritionist You Weiming recommends that each meal should include 200 grams of whole grains and root vegetables (about 1 bowl of brown rice), 200 grams of vegetables (about 1 bowl), 2 to 3 servings of beans, fish, meat, and eggs (about 3/4 the size of a palm), and 8 bowls of fruit. In addition, you can drink 1 cup (240 ml) of fresh milk or soy milk for breakfast.