What to eat anti-aging?

A well-balanced diet can help maintain a healthy body even in old age. According to scientists, nutrition is the 'weapon' that helps prevent many diseases. Here are the foods that are proven to be anti-aging.

Memory: Olive oil

Using olive oil as much as possible helps protect your memory and cardiovascular system. Philadelphia University experts (USA) discovered oleocanthal in olive oil could alter the ADDL protein (which attacks brain cells that cause dementia in older people) in a way that is harmless. And yet, oleocanthal (the richest and richest ingredient in pure olive oil) also has anti-inflammatory properties and prevents heart disease by increasing 'good' cholesterol and reducing 'bad' cholesterol. Olive oil promises to be a key ingredient in Alzheimer's medicine.

Tips: Replace cooking oil with high quality olive oil.

Skeletal system: Vitamin D

People aged 65 and older can limit the risk of a fracture if they regularly take vitamin D. Monitor the effectiveness of vitamin D enhancement over 10,000 people in 30 years, Harvard University researchers (USA) found that the rate of fall and fracture decreased by 20%. The vitamin that is abundant in animal liver, eggs, fish oil and sunlight plays a role in supplementing calcium in the bones, making bones and muscles strong.

Tips: Don't forget to include vitamin D-rich foods at meals. People over 65 should supplement 800-1,000 IU of vitamin D / day to increase bone and muscle strength.

Heart health: Fish oil

Omega-3 fatty acids in fish oils have the potential to reduce the risk of cardiovascular disease such as heart attack and prevent atherosclerosis. Research results of more than 10,000 people showed that supplementing 2 grams of fish oil per day helps elderly people prevent heart function decline. For patients who have had a heart attack, drinking fish oil every day reduces the risk of death by 30%. In addition, fish oil also increases the effectiveness of antihypertensive statins, which reduces the risk of heart complications by 20%. According to the British Dietetic Association, fish oil also contributes to the recovery of rheumatism, cognitive decline and immunodeficiency.

Tips: Seniors should eat oily sea fish such as herring, mackerel, tuna . twice a week.

Digestive system: Fiber

'Fiber stimulates bowel motility, prevents constipation, diverticulitis and irritable bowel syndrome (spasms of the spasms) - diseases that can worsen with age , ' said a British dietitian. Eating more fiber also reduces the risk of bowel cancer, about 40%. Fiber also keeps cholesterol at a healthy level and balances blood sugar levels so it can prevent heart disease and diabetes.

Tips: Eat as much fiber as possible. Use fresh food instead of refined or processed food. Eat more brown rice, dried nuts, vegetables, peas .

Strength: Meat, eggs

Elderly people with weakness are not caused by age but by eating less protein. The study, published in the Journal of American Clinical Nutrition, found that when increasing protein intake in people over 50, muscle protein synthesis increased by 51%. In order to maintain health and enhance muscle regeneration, older people should take 1-1.25 grams of protein for 1 kg of body weight. For example, the average 57 kg person needs 60 grams of protein a day.

Tips: Add protein from various sources like fish, meat, eggs, peas . An average egg contains 6 grams of protein, cheese and chicken contains about 25 grams of protein per 100 grams.

Immune system: Garlic

As people age, infections often heal. However, enhancing immune function is not difficult, just add garlic, herbs, raw vegetables . at meals. A recent study proving that eating garlic every day can reduce the risk of colds by more than 50%. The active ingredient allicin in garlic can resist many types of bacteria and viruses. Allicin also prevents intestinal infections and kills H.pylori causing stomach ulcers.

Tips: Allicin is most abundant in fresh garlic. Add minced garlic to the dish every day. To enhance the body's immunity, garlic should be used every day.

Vision: Fruit and leafy vegetables

Green leafy vegetables, carrots, melons (watermelon, cast iron, net), tomatoes, red bell peppers, eggplant . are good for the eyes because they contain many antioxidants like carotenoids. In addition, the lutein and zeaxanthin pigments in dark green cabbage such as spinach, broccoli . benefit the retina and make the eyes look better. According to research by Tufts University (USA), vitamin C in fruits reduces the risk of cataract and 77% and the risk of macular degeneration.

Tips: Eat at least 100 grams of green vegetables every day. Start the day with fresh fruit and use it at least twice a day. Broccoli and red bell peppers provide plenty of vitamin C and should be processed in steamed or mixed salads.