It has been known for some time that a correct diet represents a valid ally in the prevention and treatment of many pathologies. In recent years, clinical research in the field of health aging, that is healthy aging, has also recognized the diet as having an important role in combating aging and protecting the organism in its aesthetic and functional aspects.
The cellular aging process is natural, but it can be made faster by many factors that characterize today’s life such as stress, pollution, unbalanced diet, smoking, excess alcohol, lack of adequate rest. , excessive consumption of drugs. These factors increase the production of free radicals, that is, of molecules capable of damaging the biological structures of the organism such as, for example, cell walls, enzymes, DNA; an excessive amount of free radicals damages cells to the point of destroying them, accelerating cellular aging, causing the weakening of the immune system and making the signs of age markedly visible, especially on the skin.
Antioxidants are molecules that we introduce with food or that we produce directly. These have the ability to prevent the formation of free radicals and to counteract the action of cell damage. Among the antioxidants we find, for example, some vitamins (A, E, C), some mineral salts (selenium, zinc), polyphenols, flavonoids, omega 3, 6 and 9 fatty acids.
How to combat premature aging with diet? Here are our tips:
- Consume fish, fresh or frozen, at least 3 times a week , preferring oily fish (mackerel, sardine, etc.), salmon and cod, rich in omega 3 fatty acids, selenium, zinc, phosphorus.
- Eat at least 2 servings a day of seasonal vegetables , favoring raw and steamed ones, varying as much as possible in the choice of colors.
- Introduce 3 seasonal fruits per day by varying the choice of colors as each color corresponds to different antioxidants.
- Use abundantly spices (turmeric, cinnamon, nutmeg, ginger, curry, etc.) and aromatic herbs (garlic, basil, rosemary, parsley, thyme, marjoram, etc.), rich in antioxidants.
- Consume 2-3 portions of legumes weekly, preferably associated with cereals, even whole grains.
- Season foods with extra virgin olive oil or corn, sunflower or grape seed oil , preferably used raw.
- Consume 1-2 servings of dairy products daily, which give a good supply of vitamins E, A, selenium and zinc.
- Avoid the consumption of foods with a high calorie density , rich in simple sugars and saturated fatty acids (sweets, fast food, spirits, soft drinks).
- Properly hydrate the body, drinking at least 8-10 glasses of water during the day to preserve the functionality of the various organs and systems, but also to reduce skin imperfections and to give more shine to the skin. It is also possible to integrate the water with herbal teas or green tea .
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