Bad everyday habits are the main factor in rapid aging, says Deputy Director of the Healthy Nutrition Research Center “Alexey Kabanov.
15-20 years of life can be taken away from a person by excessive drinking and smoking, writes Lenta. Fatty acids also have a bad effect on the body animal food. Regular barbecue, breakfast of sausage and sausages, a sandwich with butter and beef steak for dinner wear out the cardiovascular system, liver and pancreas 10-15 years faster.
There is no need to completely give up animal foods, but you should maintain a balance and add vegetable proteins and unsaturated fats to your diet.
The nutritionist advises to monitor your weight and not eat late at night, especially animal foods and dairy products. Excess weight also speeds up the aging process.
The expert advises adding vegetables and fruits, nuts to the menu, and eating less sugar. At the same time, it is worth paying attention to physical activity. Spend more time in the fresh air, walk and play sports.
Nutritionist Igor Strokov named 12 foodsthat will help you live longer especially for MedicForum.< br>
12 best foods for longevity
Nuts
“Nuts are rich in fiber, protein, healthy fats, antioxidants and minerals, which can help reduce the risk of heart disease, lung disease and cancer. Eating nuts can also help prevent weight gain because the fibre, protein and fat content helps you stay healthy longer.” satiety and can prevent overeating,” says doctor Strokov.
Beans
Not only are beans filling, but they are also an excellent source of fiber and contain more nutrients per gram than in any other food.
“They contain almost no fat, and also contain 21% protein and 77% complex carbohydrates, which provide slow and steady energy, rather than the boost you get from refined carbohydrates like white flour.”
Whole Grains
Grains are considered whole if they contain the germ (which contains many vitamins, minerals and healthy fats), bran (fiber, protein, B vitamins and phytochemicals) and endosperm ( protein and starch, as well as more vitamins and minerals).
“Studies have shown that people who eat whole grains instead of refined white carbohydrates have a lower risk of premature death.”
Tofu
Tofu is an excellent source of protein, iron and calcium and is rich in beneficial antioxidant compounds known as flavonoids, which help fight free radicals that cause oxidative stress in the body.
Seaweed
Seaweed is a broad category of edible seaweed that contains high levels of vitamins, minerals and antioxidants that can help protect your cells from damage.
Bitter Melon
Bitter Melon Melon is a very low-calorie vegetable with exceptionally high levels of soluble fiber, as well as vitamin C and vitamin A, which are important for disease prevention.
Sweet potatoes
Sweet potatoes are an excellent starchy, low-glycemic index vegetable to include in your diet as they are rich in soluble fiber, vitamins, potassium and magnesium, which help regulate blood pressure.
Mushrooms
Mushrooms are low in calories, but high in fiber and other macronutrients.
“They are known to have an anti-inflammatory effect on the body, which may help prevent cell damage and slow the growth of cancer cells.”
Burdock
Burdock contains inulin, a prebiotic fiber that promotes the growth of healthy bacteria in the intestines.
Fennel
Fennel contains many phytochemicals with potential antioxidant and anti-inflammatory properties, as well as fiber, potassium and magnesium.
Turmeric
Turmeric is a super spice that contains both antioxidant , as well as anti-inflammatory properties, which may be especially useful in combating chronic inflammation.
Hot peppers
Hot peppers contain a compound called capsaicin, which not only gives severity, but also provides health benefits, such as a possible reduction in the incidence of certain types of cancer.
“Capsaicin also helps relieve pain by helping to soothe inflamed nerves, muscles and joints.”
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.