Staying in good shape regardless of the years is possible with foods that eliminate intracellular squander and stimulate regeneration.
As we age, the organs of the body undergo changes. The wrinkles of skin and grey hair, the many obvious outward signals, aren’t harmful.
On the flip side, memory loss, bone fatigue or hearing and eye reduction that impairs communication do greatly impact the quality of life.
But why do we age? How is this process produced? Can they age regions of the body sooner than others? Two concepts have greater scientific aid: that of free radicals and that of telomere shortening.
Living beings are vulnerable to diseases, environmental radiation and numerous toxins (food additives, pesticides, plastics…). All these components generate free radicals. On the other hand, the receptor generates intrinsically this kind of oxidative molecules as a result of its metabolism and respiration.
Free radicals are harmful, since they attack cellular components — especially the polyunsaturated acids in membranes, some proteins and genetic material — damaging them and changing their function.
The accumulation of lesions in the genome produces a shortening of telomeres (the most distal part of DNA), which is already reduced by every cellular replication. When the loss reaches 20% of this chromosomal chain, the reproductive capability ceases and the cell dies.
Activated enzymes and antioxidants
To fight these aggressive molecules which shorten life demands the action of antioxidants. It offers protection against inflammatory pathologies and germs and greatly depends on your good activity to age with health.
Also essential are vitamin C, vitamin E, beta-carotene, flavonoids, selenium and zinc, all compounds that help protect cells from oxidative stress.
Now, what if we do to boost our genetic capability to earn antioxidants? Nothing simpler than eating adequate foods.
We’ve selected ten which provide substances that assist the body to age nicely:
1. The walnut, for your heart and mind
It’s but one of those fruits richest in omega-3 fatty acids,”good” fats essential to protect cell membranes, equilibrium lipids, stop inflammatory processes associated with ageing and decrease platelet aggregation that leads to thrombosis. About 5 walnuts (15 g) cover 20 percent of the daily demands of omega-3.
The walnut additionally includes malic acid, which favours the elimination of carcinogens and helps block the development of tumour cells. It’s recommended to eat them raw and chew them well. In the case of children and the elderly, it’s better to crush them and serve them in soups or porridges.
2. Chlorella and its own great detoxifying electricity
All algae have side effects, but one of them the unicellular Chlorella algae (Chlorella pyrenoidosa) stands out because of its great capability to eliminate heavy metals from the body. It provides a little dose of complete proteins and abundant B vitamins, enzymes and minerals.
Additionally, it contains a high percentage of chlorophyll, which protects intestines, kidneys, liver and blood.
Chlorella stimulates the immune response, tissue healing and regeneration of the intestinal flora. Its habitual ingestion is, therefore, highly recommended to maintain health. It may be taken as a compliment: from 1,200 to 1,500 mg in the morning fasting with a glass of water or divided into two doses, prior to meals.
3. Broccoli, a shield against cancer
It includes high doses of isothiocyanates, indoles, sulforaphane’s and glycosinolates, sulfur compounds that trigger the Nrf2 protein, block the expression of inflammatory genes and have anti-cancer properties.
The cooking deactivates a huge part of those beneficial molecules — every five minutes a 20 percent is lost -, therefore it must boil as small as possible to maintain its properties. Tender stems can be eaten raw or boiled, in salad.
Broccoli should be present in the diet a couple of times every week.
4. Carrot, winner in beta carotene
Perhaps for that reason, it is termed in these compounds so beneficial for health.
Beta-carotene is antioxidants which are changed from the body into vitamin A, which is vital for visual health, skin, mucous membranes and immunity.
Eating 100 grams of carrot per day helps conserve the retina and prevents the reduction of visual acuity due to degeneration of the macula, a frequent cause of blindness in the elderly. Even Though It Is Usually recommended to eat raw vegetables so as not to lose their nourishment with cooking, the carotenoids of the carrot are maintained and even better consumed if cooked or stewed
5. Wheat germ to fight exhaustion
They highlight their B vitamins, necessary for the immune and nervous systems and the production of hormones, proteins and enzymes. And its abundant minerals — potassium, iron, magnesium, calcium, potassium and phosphorus — are essential to prevent anaemia and fortify bones.
Two tablespoons daily dusted in soups, salads or yoghurt increase resistance to fatigue, which reduces with age.
6. Reishi, the mushroom of longevity
In the East, the”mushroom of immortality” was considered for centuries. Traditional Chinese Medicine uses it to enhance immunity and stimulate liver function. It highlights the anti-tumor activity of beta-glucans and proteoglycans, while triterpenes provide it anti-inflammatory, antiviral and expectorant properties.
Reishi is also rich in selenium, a trace element that confers its immunostimulating power and its ability to oxygenate blood. The synergy of all of these effects translates into a general improvement of homeostasis which affects good health, particularly in old age. It can be contained in soups and salads or absorbed in the kind of an extract (500-1,000 mg daily).
7. Kefir, a successful ally of the gut
Spicy foods such as kefir or tempeh are organic resources of probiotics, that is, bacteria which help maintain a healthy balance of microorganisms in the gut.
These bacteria carry out important functions within the body, including consuming certain nutrients and making some vitamins B and K. They also help keep cholesterol at bay, stimulate the immune system, prevent degradation of fungi and pathogenic bacteria and decrease intestinal inflammation.
It’s necessary that the ferments come alive to the intestine to be busy. If milk kefir is consumed, it must be made with untreated organic milk, since the processes to which the industrialized milk is exposed invalidate its activity to a great extent. A daily glass of kefir helps maintain a healthy intestinal flora.
8. Blueberries, great antioxidant
Bilberry or Bilberry is among the fruits richest in anthocyanosides, a flavonoid of great antioxidant power which helps improve ocular and cerebral microcirculation. Additionally, it includes mirtiline, organic acids, tannins and vitamins A and C.
It acts as a urinary antiseptic, anti-inflammatory and antiallergic (with ability to inhibit the release of histamine). It exerts a hypoglycemic effect, helps to rebalance the intestinal flora and stops the filtration of harmful compounds through the walls of the capillaries of the mind.
The blueberries will be the very recommended to protect the circulatory system and eyesight, whereas the red ones (cranberries) are better against urinary and digestive ailments.
A daily glass of cranberry juice helps maintain the health of the organs
9. Acerola, the queen of vitamin C
Vitamin C is the most important antioxidant in the blood and shield of blood vessels. It strengthens immunity and is necessary for the formation of collagen, a protein which intervenes in the cellular reproduction of skin and connective tissues.
The body can not synthesize vitamin C, therefore it depends on taking it daily. The minimum needs are projected at 60 mg daily, although to avoid deficit it’s recommended to take 100 to 500 mg.
Acerola supplies 500 to 1,000 mg per 50 g of fresh fruit. 2 or three daily pieces of this tiny red fruit stop infections, rejuvenate the entire body and slow down the ageing of cells. It can also be obtained in powder or infusion: 1 g supplies 170 mg of pure vitamin C.
10. Sesame seeds for nervous equilibrium
Through time, the pineal gland or epiphysis decreases the secretion of cortisol, the sleep-regulating hormone. Another hormone that also decreases with age is serotonin, a neurotransmitter that produces feelings of well-being and equilibrium.
Sesame seeds are extremely rich in tryptophan, the amino acid precursor of those hormones and, therefore, are excellent for slowing the degenerative processes of the nervous system. They are also a nutrient of the very first sequence for bones, because they supply a lot of calcium (2 tablespoons are equivalent to a 250 ml cup of milk).
The best way to consume these is lightly toasted and crushed in a suribachi (a clay with striated walls) or a coffee grinder, which lets breaking the grain without crushing it completely. This procedure makes possible the absorption of its elements; otherwise the seeds have been expelled without being pumped.