Being young or, at least, maintaining a youthful appearance is the result we look for when we practice exercise and seek a healthy diet. Because, today we are going to tell you how to make a diet to prevent aging .
Our cells age prematurely, product of the toxic residues that enter the body when we ingest inappropriate foods that are of long and difficult digestion. In this way, the body fills with toxins, complicating the proper circulation of oxygen.
This toxic or free radical load that is generated without realizing it and for a long time has a cost: cellular aging. Therefore, you must pay attention to the nutrients that you must include in your diet to prevent aging.
Free radicals? What are they?
Free radicals are those enemies of our health that often go unnoticed. In simple words, they are molecules that cause negative reactions in the body and cause a state of imbalance to be generated.
With a diet to prevent aging this situation can be reversed . We understand that when the body achieves an equilibrium phase it is able, of course, to repair all the damage caused by free radicals.
However, bad habits such as eating processed foods impregnated with chemical additives, smoking, drinking alcohol and not practicing any physical activity generate irreparable damage that will limit the body to react and restore any damage.
Vitamins to delay aging
Carrying a healthy and balanced diet will always generate positive results in our lives. Aging does not escape this premise. There are nutrients that have an important role in this process, such as vitamins.
Next, we will name you some vitamins that you should add to your daily diet.
They provide the property to strengthen the immune system. They also help prevent inflammation and cell damage that occur in various medical situations. You can find them at:
- Red pepper.
- Col kale.
If you want to prevent the aging process, you need to integrate vitamin A into your diet. In fact, it is necessary to maintain a optimal eye health.
In addition, it invigorates the immune system and is a powerful antioxidant that aids in the regeneration and growth of cells. Some foods with vitamin A contain:
- All vegetables and green leafy vegetables.
- Oregano .
Vitamin C is known for its properties to fight against cold and flu . However, it adds other benefits: it contributes to the production of collagen, which is a protein that helps keep skin resilient and younger.
It is also one of the antioxidants par excellence, since it protects us from free radicals. On the other hand, it helps the absorption of iron of vegetable origin and allows the regeneration of vitamin E. To acquire it, you can eat:
- Citrus fruits, like oranges, lemons and grapefruit.
- Vegetable green leaves.
It is the vitamin that contributes directly to maintaining a clean and healthy skin because it helps to protect it from the harmful effects of the environment. It is highly antioxidant and fights toxins and free radicals. Add these foods to your diet to prevent aging:
- Sunflower seeds
- Spinach .
There are many benefits of vitamin K. With regard to aging, it is believed that it helps to erase permanent dark circles. It is present in:
- Vegetables that have dark green leaves.
Vitamin B complex
It helps to get and keep the skin hydrated and strengthens the nails and hair. It can be taken as a medicine, but it is also available in:
- Nutritional yeast
- Sunflower seeds
See also: 5 aspects that prematurely age women
Antioxidants in the diet to prevent aging
It is important to add antioxidants to your diet to prevent aging . We remind you that they help fight the effects of free radicals. Similarly, we recommend eating onions and fruits such as blueberries, apples, grapes, plums and strawberries.
On the other hand, we inform you There is a measure to control the antioxidant potential of food . It is known as ORAC Score.
It has been determined that we should take between 3,000 and 5,000 ORAC units daily, to counteract the formation of free radicals. Some foods with high ORAC value are:
- Romero (165,280).
- Wheat Bran (5,500).
- Thyme (157,380).
- Soy (5,409).
- Cinnamon (131.420).
- Granada (4,479).
- Cranberry (4,669).
- Parsley (73,670).
- Raw almonds (4,454).
- Strawberry (4.302).
- Cherry (3.747).
- Peach (1,922).
- Cocoa (55,653).
- Ginger (39,041).
- Brown rice (24,287).
- Radish (1,720).
- Alga Spirulina (24,000).
- Green Tea (1,252).
- Sweet potato (902).
- Cranberry (9,090).
- Corn (728).
- Lentils (7.282).
- Carrot (697).
- Calendula (407).
- Wheat Germ (5,500).
- Orange (2,103).
- Lemon (1,346).
The diet to prevent aging is varied. You already know what are the breaths that you should consume. That said, you can make very varied and nutritious dishes.
Now, as a last advice we assure you that it is essential to exercise, sleep 8 hours a day and laugh a lot. If in doubt, consult a nutrition specialist.