This article covers ten commonly available food products that will help keep you young and healthy. All tips are accompanied by links to scientific researches.
- Pumpkin seeds
- Tomatos
- Fatty fish (Salmon, Sardine, Herring, Mackerel)
- Cocoa or dark chocolate
- Almonds
- Parsley
- Lemon
- Ginger Root
- Beets
- Butter
1. Pumpkin seeds
Pumpkin seeds are rich in zinc, tryptophan, and polyunsaturated fatty acids. They improve skin elasticity and promote wound healing. Pumpkin seeds also contain antioxidants-carotenoids and vitamin E — that can help prevent heart disease and lower cholesterol.
Zinc, contained in seeds, is involved in many processes in our body. Including it protects against the harmful effects of ultraviolet radiation, fights wrinkles, suppresses free radicals, and also has an anti-inflammatory effect. Zinc deficiency can occur in the form of acne, eczema, hair loss, and white spots on the nails.
Dosage: it is recommended to consume from 23 to 42 grams of pumpkin seeds per day. So three tablespoons or one handful a day will do.
2. Tomatoes
There are a lot of lycopene and carotenoids in tomatoes. It is lycopene that gives tomatoes red color, and also protects the plant from too-bright sun. This substance is also useful for people because it protects the skin from sunburn.
lycopene can also be obtained from raw tomatoes. But best of all, this substance is absorbed after short heat treatment. Homemade tomato sauce or pasteurized juice from tomatoes (it is subjected to heat treatment by the manufacturer) is suitable.
Dosage: researches show that, ideally, you should absorb approximately 22 milligrams of lycopene per day. Approximately this amount is contained in two tablespoons of tomato sauce (not to be confused with purchased ketchup, where a lot of salt and other harmful substances) or one glass of tomato juice.
3. Fatty fish (Salmon, Sardine, Herring, Mackerel)
These fish varieties are rich in omega-3 fatty acids and the natural nutrient dimethylaminoethanol (DMAE). Research confirms that a diet that contains oily fish helps prevent wrinkles and helps maintain the beauty of your skin.
The fact is that omega-3s have anti-inflammatory properties and improve the condition of the skin, nails and hair. And these acids are essential for bone health.
DMAE is an organic compound that is present in oily fish and is produced by our brain. It affects memory and mood.
Dosage: it is recommended to eat a portion of oily fish (140 g) three times a week. Even canned fish are suitable, but it should be in a good quality oil. And if you are not very squeamish, you can just absorb fish oil.
4. Cocoa or dark chocolate
Cocoa and chocolate contain flavonoids of a special group (flavonols). They have anti-inflammatory effects and fight free radicals, which lead to premature aging. One research found that cocoa and dark chocolate, with their polyphenols and flavonols, have more antioxidant activity than many other tested foods, including blueberries and acai berries.
In addition, cocoa activates the production of serotonin, which makes us happy. That is why Bridget Jones leaned on chocolate during times of failures on the love front.
Note that this refers to cocoa, not milk chocolate. It’s best to buy good quality cocoa powder and sprinkle porridge and desserts, for example. Or choose chocolate with a cocoa content of at least 70–85%. You can also buy cocoa beans themselves, grind in a coffee grinder and season sweets.
Dosage: Researchers recommend Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling to eat up to 40 grams of chocolate with 80 percent cocoa per day.
5. Almonds
It is rich in flavonoids, vitamin E, L-arginine, polyunsaturated fatty acids, magnesium. It also has the good quality vegetable fats and antioxidants we need. True, they are just in the peel. Therefore, it is better to eat unpeeled almonds.
Magnesium has a positive effect on blood vessels. And almonds reduce the harm that smoking causes to the body.
Dosage: Australian nutritionists have concluded that the optimal serving is up to 20 almonds per day. You can also apply almond oil to your skin.
6. Parsley
Parsley has a lot of myristicin, vitamin C, carotenoids, chlorophyll. It has an anti-inflammatory effect and contains a lot of antioxidants. It cleanses the blood and promotes the production of glutathione, which is the main key to the youth of the body. In addition, parsley helps get rid of edema and protects against pathogenic bacteria.
Dosage: one large handful (30–40 grams) three times a week is recommended. The easiest way to eat is green smoothies and salads with parsley.
7. Lemon
Lemons are rich in vitamin C, antioxidants, lemon oil, flavonoids, citric and other plant acids.
All at least once, but heard that this citrus helps with colds. Lemon juice, rich in vitamin C and antioxidants, really strengthens the immune system. And this in turn helps us remove toxins and avoid disease.
These bright fruits will help out with iron deficiency. By themselves, they contain a small amount, but vitamin C and citric acid improve the absorption of this substance from other foods. Also, their peel will help avoid skin cancer.
Dosage: juice of one lemon contains about 18.6 mg of vitamin C. And the recommended daily intake for adults is from 65 to 90 mg. So drink a couple of glasses of water with a slice of lemon per day. And zest can be added to ready-made dishes such as salads, risottos, pasta and other hot dishes.
8. Ginger Root
Ginger contains cineole, citral and gingerol. And, in addition to excellent taste, it also has antibacterial properties. Therefore, it is especially useful when traveling to uncharted countries in Asia and Africa. And indeed in all travels. Ginger root also helps eliminate existing inflammation and heals wounds (when taken orally!).
In addition, ginger improves blood circulation, digestion and absorption of other beneficial substances from any food and helps to supply oxygen to the brain and skin.
Dosage: up to 4 grams per day, but not more. You can use it in different ways: add it to tea, salads, sauces for Asian cuisine, smoothies … Skin prone to oily skin can be massaged with slices of ginger root, then remember to rinse the juice with water.
9. Beets
Beets are rich in water-soluble fiber, folic acid, potassium, choline, hyaluronic acid, carotenoids.
Due to the high content of water-soluble fiber, it helps to remove toxins and free radicals from the body. Improves digestion and prevents bowel disease. Beetroot juice increases muscle performance.
Dosage: It is recommended to consume from 140 to 250 ml of beet juice per day. In addition, you can make salads from fresh and boiled beets and Russian soup “Borsch”. But do not get carried away and do not eat only beets: its excess leads to problems with the kidneys.
10. Butter
Butter contains vitamins A, D, E, CLA (linoleic acid) and healthy fats of all kinds. They have an anti-inflammatory effect and help our immune system. Oil has a beneficial effect on metabolism and promotes better bowel function. CLA helps build muscle and prevents heart disease. She also participates in the absorption of calcium.
The only thing: the last two properties are lost during pasteurization. Therefore, try to find butter from unpasteurized milk. This refers to organic / bio-oil obtained from the milk of cows that walked in the wild and plucked grass. If these are exhausted industrial animals, then the chemical composition of their milk is significantly different from the desired one.
Dosage: no more than 250 g per week. Abuse of oil leads to an increase in cholesterol.