Rejuvenating apples: experts have named products that reduce the biological age
It's hard to believe, but in just two months, you can set the age clock back three years. Scientists claim that a proper diet rich in herbs, berries and vegetables reduces the biological age. A recent study conducted by British experts proved that food directly affects the aging process. The experiment, which lasted eight weeks, was conducted in a group of middle-aged people. As a result of a properly formulated diet, the body of each of the participants "rejuvenated" by three years. Find out what foods you need to eat to rejuvenate yourself from our material.
The British people who participated in the study, for eight weeks, consumed mainly plant-based food that does not contain processed foods, and refused alcohol. Their biological age was determined using epigenetic clocks before and after the experiment. As a result, it turned out that the body of each of the participants was "younger" by 3.23 years.
Here are the products that help turn back the clock.
Every day you need to eat two 65-gram servings of greens. Especially useful are kale cabbage, chard and spinach, rich in folic acid and other nutrients. Leafy greens help reduce the risk of cognitive disorders that occur with age. Romaine, iceberg and other types of lettuce were excluded from the diet of the participants of the experiment, because they are less saturated with nutrients than dark greens.
All edible mushrooms contain valuable nutrients that prevent biological aging. A study by scientists at the State Medical College in Pennsylvania confirmed that mushrooms are rich in antioxidants that help fight the signs of aging.
Curcumin, which is part of turmeric, helps the body fight aging. Every day you need to add half a teaspoon of seasoning to your food. The combination of turmeric with black pepper and vegetable oil increases the digestibility of curcumin by 2000%.
Every day you need to drink two cups of green tea or three cups of oolong, which was brewed for ten minutes. During this time, important anti-aging components are activated in the drink. They improve the condition of cells and rejuvenate the body.
Tomatoes are a source of lutein, which has a beneficial effect on the biological age of the body. Lutein is also found in pepper and grapes. Tomatoes also contain the antioxidant lycopene, which gives vegetables a red color and prevents skin aging.
Experts recommend adding half a teaspoon of rosemary to food every day. It is best combined with fish, chicken and vegetables. Even a small amount of a fragrant plant has a positive effect on maintaining the genetic balance.
One more important component of the anti – aging diet is garlic, which contains the phytonutrient allicin. Two cloves a day will be enough, but the more garlic there is, the better. Garlic and onion are prebiotic products that help create a healthy environment in the intestines. Good intestinal function helps to slow down the process of biological aging.
Apples are an excellent source of anti-aging nutrients. They perfectly complement the diet. They should be eaten with a peel that contains quercetin and other polyphenols that help regulate genetic expression and reverse the aging process. Avocados, tangerines, clementines, elderberries and pomegranates will bring the same benefit.
Eggs are rich in choline, which is necessary for the strengthening of cells and the functioning of DNA. You need to eat 5-10 pieces a week to provide the body with the necessary rate of choline intake. In addition, choline contributes to the formation of a healthy cell membrane.
Strawberries, raspberries, blueberries and other berries are good for health, so you should eat at least one handful every day. They contain a lot of nutrients and plant compounds. Berries are a rich source of antioxidants that give them a red and purple color. They help prevent age-related metabolic disorders.
Broccoli, cauliflower, Brussels sprouts and Peking cabbage contain sulforaphane, which contains sulfur, which is useful for health. Cruciferous vegetables also contain glucosinolate, which relieves inflammation and prevents the appearance of certain types of cancer. The same benefit will be brought by eating radishes, turnips and watercress.
Most nuts and seeds are useful, but three types are especially useful. These are sesame, pumpkin and sunflower seeds. They are rich in useful substances, including omega-3, B vitamins and antioxidants. Nutritionists advise to eat four tablespoons of seeds or two or three tablespoons of oil from them every day.
Despite the fact that red wine contains the antioxidant resveratrol, doctors do not advise drinking alcohol. At least, no more than 14 glasses a week. To keep your youth, you need to avoid sweets and processed foods. There are many confirmed facts that sweets and processed foods increase blood sugar levels and accelerate the aging process.
In addition, experts recommend giving up dairy products, and the use of cereals and legumes should be limited to a minimum. To maintain normal blood sugar levels, it is best to eat between 7.00 and 19.00.
Beetroot is very useful for the circulatory system. It contains important minerals for health: potassium, sodium, phosphorus, calcium, magnesium, copper, iron, zinc and manganese. In addition, this vegetable contains inorganic nitrates, which are converted into nitric oxide in the body, which regulates blood flow and supports brain health.
Useful substances are rich not only in root crops, but also in beet tops. Experts consider beetroot a multivitamin and advise eating three servings of 75 grams per week. Beetroot is rich in methionine, an amino acid that can reduce biological age.
Proper nutrition is the way to good health and youth. It is scientifically proven that healthy food can turn back time.
Many people believe that proper nutrition is expensive and difficult. In fact, a healthy diet is affordable and strong for everyone.
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