Unfortunately, there is no universal pill that can preserve youth. Beauty and vitality are the result of proper nutrition and self-care. However, there is one secret: to remain energetic and attractive, it is necessary to consume certain foods, which we will discuss.
What is the essence of anti-age nutrition?
Experts in medicine and dietetics believe that aging occurs for three main reasons: deterioration of digestive organ function, problems with the musculoskeletal system, especially the back, and negative thoughts and attitudes. If we eat improperly, lead a sedentary lifestyle, and think that "everything is bad," we can accumulate numerous diseases by the age of 40.
Nutrition should take into account age-related characteristics. At the age of up to 20, the body continues to grow, so the diet should include foods high in protein and animal fats: cheeses, dairy products, and butter. These substances help normalize the functioning of the nervous and endocrine systems.
The most active metabolism is observed during the ages of 20 to 30. At this time, it is still easy to get rid of excess weight, but it is important to adhere to a balanced diet consisting of 60% carbohydrates, 20% fats, and 20% proteins. The diet should also be rich in vitamins (especially groups A and B) and iron.
At the age of 30-40, the figure begins to change. Causes may include digestive issues, disorders in the reproductive system, thyroid diseases, and fast food overconsumption. Studies show that 5 extra kilograms at this age can shorten life by about one year, so it is important to pay close attention to health and nutrition. The diet should include fiber, protein, vitamin C, magnesium, and zinc.
At 40-50 years old, metabolism slows down, and fats begin to accumulate in various areas of the body. It becomes difficult to get rid of them. Endocrine system disruptions also add to this. At this age, it is necessary to eat moderately, excluding beef and pork, and adding fish, chicken, and turkey dishes to the menu. Spinach, carrots, and bell peppers should regularly be on the table. Fast food, fried, and smoked products are best excluded, and animal fats should be replaced with vegetable fats.
Beneficial foods
What foods should be consumed to preserve youth and beauty for a long time? Let’s consider the most beneficial and accessible of them.
Avocado. Regular consumption of avocado will help make hair and skin more beautiful, and stabilize hormonal balance. This unique fruit is 30% composed of monounsaturated fats, which do not get stored as reserves. They are necessary for the synthesis of the female beauty hormone—estrogen—as well as for the absorption of certain vitamins. Avocado is rich in potassium, which supports water balance, as well as vitamins K and B9, magnesium, and copper. One fruit contains half of the daily norm of vitamin E, a powerful antioxidant that prevents premature aging of cells. Moreover, avocado does not raise blood sugar levels and does not contribute to weight gain, so it can be eaten every day.
Coconut oil. Few people know that it can help with weight loss. Despite its high content of fatty acids, they do not cause problems with excess weight. These acids are necessary to maintain cholesterol balance. Some of them quickly enter the liver, bypassing digestive processes, and turn into pure energy. Two tablespoons of oil in the morning—and you will feel energetic throughout the day!
Sweet potato. If you want your skin to remain beautiful and your vision sharp, be sure to include this vegetable in your diet. Sweet potato is a record holder for vitamin A content and contains retinol, which activates collagen synthesis, important for skin cells, joints, and ligaments. It is also rich in potassium, copper, and manganese, helps normalize hemoglobin levels in the blood, and fights free radicals. Sweet potato has a low glycemic index, so it can be consumed without restrictions.
Salmon. Remember the coral color of this delicious fish. It is due to the fact that salmon feeds on microalgae rich in the pigment astaxanthin, which is a powerful antioxidant, 65 times more effective than vitamin C. Astaxanthin penetrates cells and activates mitochondrial function. The micro- and macroelements contained in salmon strengthen immunity, enhance skin firmness and elasticity, and normalize the functioning of the nervous system.
Preserving youth and beauty is in our hands. The main thing is to lead an active lifestyle, eat properly, and maintain a positive attitude.
Source: dietology.pro
