We know the power of certain anti-aging foods rich in antioxidants to help us slow down cellular aging. Better than a list of “miracle” foods, here are 3 dietary rules to help you stay young and protect you against certain diseases.
The body has mechanisms that neutralize these free radicals. Our main anti-oxidant shields are enzymes such as Catalase, Superoxide Dismutase (SOD) or Glutathione Peroxidase (GPX). They block free radicals and prevent them from damaging cells. But to act, these enzymes need to be produced in sufficient quantity. And that’s not always the case.
To make these enzymes, our body needs specific substances: vitamins (A, C and E, beta-carotene…), trace elements (selenium, zinc…), as well as other antioxidants present in food (anthocyanins, lycopene, quercetin, polyphenols, resveratrol, etc.).
The problem we have today is therefore based on two axes: on the one hand, our living conditions (pollution, stress, tobacco, sun, etc.) increase the production of free radicals ; on the other hand, our overly industrialized diet no longer provides our body with the substances it needs to put in place effective protection.
Good news : we can do it both ways, so as to limit our production of free radicals and boost the effectiveness of our protective shields. On the one hand, it is necessary in particular to reduce (or even eliminate) one’s consumption of tobacco and alcohol, and to avoid excessively long sun exposures that enhance oxidation skin cells… On the other hand, care must be taken to provide the body with everything it needs to defend itself effectively.
You got it: the anti-aging foods you include in your daily menu greatly influences your aging. To stock up on protective substances and avoid pollutants that accelerate the production of free radicals, all you have to do is follow a few simple rules.
1. More fresh fruits and vegetables
It’s true, we tell you that very often! But it is in plants that most of the antioxidants. the beta carotene is present in all orange fruits and vegetables (carrots, mangoes, melon, etc.). Lycopene is drawn from red fruits and vegetables (watermelon, tomatoes, etc.).
The anthocyanins are present in large quantities in purple or black fruits (blueberries, blackcurrants, etc.). You will find the quercetin in onions, apples or peppers. The grape is full of polyphenols, but these are concentrated in the skin and pips. It is therefore necessary to chew the grains well to benefit from them.
Regular consumption (at all meals) of various plants forms the essential basis of a good antioxidant diet. These are the real anti-aging foods!
2. Anti-aging and anti-inflammatory foods
However, we know that the silent inflammation caused by excessive consumption of acidifying foods contributes to the acceleration of cellular aging. And the more fresh fruit and vegetables you eat, the less acidifying foods you will eat, starting with meat (especially red), sweets (candies, cakes, sodas, etc.) and very refined cereals.
On the mineral side, make sure that your intake of selenium, zinc, manganese and magnesium is sufficient. the magnesium is involved in more than 300 enzyme systems. No wonder it is linked to aging. It is essential in particular for the production of telomerase, this enzyme which protects the telomeres located at the ends of the chromosomes.
the zincthe selenium and the manganese participate in the production of enzymes that protect against the attack of free radicals.
You will find magnesium in algaethe dried fruits (almonds, walnuts, pistachios, etc.), brown rice, dark chocolate, seafood. Fish, shellfish and crustaceans will also provide you with the precious zinc. Selenium is to be found in animal products (egg yolk, poultry, tuna, salmon, herring, etc.) and dried fruits. As for manganese, it is present in oysters, dark chocolate or brown rice.
As you can see, these sources merge. So bet on sea products and poultry (real anti-aging foods!), avoiding red meat. Add dried fruits to your menu, which will also provide you with Vitamin E.
3. Full of good fats
To consume anti-aging foods, favor good quality vegetable oils. For cooking, prefer olive or rapeseed oil. They are the ones that fear the heat the least. Use the others (sesame, safflower, walnuts, hazelnuts, etc.) for seasonings. Vegetable oils are very rich in vitamin E, which is essential for the enzymes that protect your cells against free radicals. Real anti-aging foods!
do regularly a course of an antioxidant dietary supplement. Three weeks maximum, three to four times a year. And choose a quality product, containing the ingredients your body needs.
