Gaby
Selective eating is key to a long life. The following foods can help delay the effects of aging.
Beans
The first enemy of youth is considered to be “bad” cholesterol. It harms blood vessels, impairs nutrient delivery to tissues, and complicates the removal of waste products from cells. To halt the hardening of blood vessels, it’s essential to cut out high-calorie mayonnaise, margarine, fatty dairy products, and fast food. Instead, opt for healthier choices like oatmeal, blueberries, walnuts, olive oil, and legumes. For instance, beans are a powerhouse of plant-based protein that helps lower cholesterol levels.
Chocolate
As we age, brain activity declines. By the time we hit 50, our cognitive function slows down to half of its original capacity, and by 70, we experience a 90% decline. Antioxidants, particularly flavanols found in cocoa beans, can help counteract this natural process. Just a small piece of chocolate—about 10 grams—can support brain health.
Eggs
Another beneficial addition for longevity is lecithin, a building block of cell membranes. A deficiency in lecithin can lead to decreased concentration and impaired information retention. You can find lecithin in foods like liver, eggs, brewer’s yeast, soy, peanuts, grains, and fish.
Fish
The connection between omega-3 fatty acids and heart health is often cited as a reason for the longevity of the Japanese. Fish is rich in omega-3 fatty acids, vitamin D, iodine, selenium, and antioxidants. These micronutrients help preserve memory and protect against cardiovascular diseases, malignant tumors, and inflammatory processes.
Apples
During hormonal changes in the body, estrogen levels drop. Phytoestrogens, which are abundant in apples, berries, soy, and flaxseeds, can help restore these levels. These foods also have anti-tumor properties. Apples, plums, currants, and oranges contain pectin, which helps eliminate heavy metal compounds from the body.
Citrus Fruits
A cup of tea with lemon hides a powerful remedy against vascular disasters, as vitamin C promotes collagen production, which is crucial for maintaining vascular elasticity in later years. The high antioxidant content in citrus fruits and juices acts as a safeguard against strokes. Consuming 45 mg of flavonoids daily (equivalent to a glass of citrus juice) can reduce the risk of ischemic stroke by 20%.
Water
To meet our daily needs, we only require 12 grams of salt, yet people typically exceed this amount by three times. Chronic excess can damage blood vessels and hinder fluid elimination from the body. Increasing water intake or significantly boosting the amount of fresh vegetables in your diet can help counteract excess salt.
Tomatoes
Tomatoes and tomato juice help normalize metabolism, improve heart function, stimulate cerebral circulation, and lower blood cholesterol levels, making them essential foods for older adults.
Beets
The antihypertensive effect of beets is due to the presence of nitrates in this sugary root vegetable, which convert to nitric oxide when consumed. This compound lowers blood pressure and enhances blood flow. Vegetables and whole grain bread contain beneficial dietary fibers. Nutritionists suggest that foods rich in fiber should make up half of a healthy diet.
Potatoes
Potatoes lead in selenium and fiber content, and they contain three times more vitamin C than avocados. Additionally, they are a powerful source of carbohydrates, providing energy, vitality, and joy.
Kefir
As we age, digestion tends to slow down, leading to issues with appetite and hemoglobin levels. The “drink of longevity” combats harmful bacteria and detoxifies the body. Regular consumption of fermented dairy products can extend life by 10 to 15 years.
