Table of contents:
- 1. Tomatoes
- 2. Cocoa and dark chocolate
- 3. Almonds
- 4. Parsley
- 5. Lemon
- 6. Blueberries
- 7. Avocado
- 8. Fatty fish
- 9. Pomegranate
- 10. Spices
- 11. Red bell pepper
- 12. Grapes
- 13. Spinach
- 14. Broccoli
2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
They will help not only preserve youth, but also improve health.
Antioxidants and Cancer Prevention / National Cancer Institute is needed to protect the body from aging and disease. This is a large group of substances Antioxidants / U. S. National Library of Medicine, which include vitamins A, E, C, beta-carotene, lycopene, zinc, polyphenols and many other substances. They protect cells and their DNA from oxidative stress caused by free radicals.
In addition, omega-3 fatty acids and substances that inhibit collagen glycation help keep you young. During this process, bonds are formed between the fibers of the protein, due to which the collagen cannot maintain its shape. Therefore, the skin loses F. Alsamada, B. Brunela, V. Vuibleta, P. Gillerybc, S. Jaissonbc, O. Piot. In depth investigation of collagen non-enzymatic glycation by Raman spectroscopy / Spectrochimica Acta Part A: Molecular and Biomolecular Spectroscopy elasticity, firmness and becomes dull, and the vessels become J. D. Furber. Extracellular glycation crosslinks: prospects for removal / Rejuvenation research are harsh and cannot properly nourish internal organs.
These nutrients are easy to find in common foods.
Tomatoes contain a lot of the plant pigment lycopene E. N. Story, R. E. Kopec, S. J. Schwartz, G. K. Harris. An update on the health effects of tomato lycopene / Annual review of food science and technology. It gives vegetables their red color and is a powerful antioxidant. Therefore, not only preserves youthful skin, but also protects W. Stahl, U. Heinrich, O. Aust, H. Tronnier, H. Sies. Lycopene ‑ rich products and dietary photoprotection / Photochemical & photobiological sciences: Official journal of the European Photochemistry Association and the European Society for Photobiology for sunburn.
In addition, lycopene reduces blood clots, lowers cholesterol P. Palozza, A. Catalano, R. E. Simone, M. C. Mele, A. Cittadini. Effect of lycopene and tomato products on cholesterol metabolism / Annals of nutrition & metabolism in the blood and strengthens I. Palomo, E. Fuentes, T. Padró, L. Badimon. Platelets and atherogenesis: Platelet anti-aggregation activity and endothelial protection from tomatoes (Solanum lycopersicum L.) / Experimental and therapeutic medicine blood vessels, which means it protects against heart attacks.
The peculiarity of lycopene is that after heat treatment] E. N. Story, R. E. Kopec, S. J. Schwartz, G. K. Harris. An update on the health effects of tomato lycopene / Annual review of food science and technology, it is not destroyed and is even better absorbed. Therefore, homemade or commercial tomato sauces and pasteurized juices are as healthy as fresh tomatoes.
2. Cocoa and dark chocolate
They contain flavonoids D. L. Katz, K. Doughty, A. Ali. Cocoa and Chocolate in Human Health and Disease | Antioxidants & redox signaling of a special group - flavonols. Therefore, S. J. Crozier, A. G. Preston, J. W. Hurst, M. J. Payne, J. Mann, L. Hainly, D. L. Miller. Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products / Chemistry Central Journal volume have greater antioxidant activity than many other foods, including blueberries and acai berries.
In addition, chocolate and cocoa reduce inflammation R. M. Lamuela ‑ Raventós, C. Andres ‑ Lacueva, A. I. Romero ‑ Pérez, A. Tornero. Review: Health Effects of Cocoa Flavonoids / Food Science and Technology International, reduce the risk of cardiovascular disease and certain cancers.
Cocoa also activates the production of A. Nehlig endorphins. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance / British journal of clinical pharmacology, making us happy. That is why many are drawn to chocolate during times of stress.
It also contains many antioxidants-flavonoids that protect cells from damage, prolong youth and even reduce N. Li, X. Jia, C ‑ Y. O. Chen, J. B. Blumberg, Y. Song, W. Zhang, X. Zhang, G. Ma, J. Chen Almond consumption reduces oxidative DNA damage and lipid peroxidation in male smokers / The Journal of nutrition.
True, the maximum of nutrients is contained in the peel, so it is better to eat unpeeled almonds.
In addition, this nut is high in magnesium Magnesium in diet / U. S. National Library of Medicine, which supports the immune system, transmission of nerve impulses, improves heart function, and helps regulate blood glucose levels. Finally, almonds increase A. Salas-Huetos, J. Muralidharan, S. Galiè, J. Salas-Salvadó, M. Bulló. Effect of Nut Consumption on Erectile and Sexual Function in Healthy Males: A Secondary Outcome Analysis of the FERTINUTS Randomized Controlled Trial / Nutrients libido in men.
It contains M. H. Farzaei, Z. Abbasabadi, M. R. S. Ardekani, R. Rahimi, F. Farzaei. Parsley: a review of ethnopharmacology, phytochemistry and biological activities / Journal of traditional Chinese medicine a lot of antioxidants, which means it slows down the aging of the body.
In addition, parsley helps the kidneys retain calcium, normalizes urine pH, and reduces the risk of stone formation F. Al-Yousofy, H. Gumaih, H. Ibrahim, A. Alasbahy. Parsley! Mechanism as antiurolithiasis remedy / American journal of clinical and experimental urology. And the essential oil of the plant relieves edema and protects G. A. Linde, Z. C. Gazim, B. K. Cardoso, L. F. Jorge, V. Tešević, J. Glamoćlija, M. Soković, N. B. Colauto. Antifungal and antibacterial activities of Petroselinum crispum essential oil / Genetics and molecular research: GMR from pathogenic bacteria and fungi.
Vitamin C in lemon juice is a powerful antioxidant that also strengthens A. Ströhle, A. Hahn. Vitamin C and immune function / Medizinische Monatsschrift für Pharmazeuten immunity.
Lemons also help out with anemia associated with iron deficiency. The fruits themselves have a little of this substance, but vitamin C and citric acid help D. Ballot, R. D. Baynes, T. H. Bothwell, M. Gillooly, B. J. MacFarlane, A. P. MacPhail, G. Lyons, D. P. Derman, W. R. Bezwoda, J. D. Torrance. The effects of fruit juices and fruits on the absorption of iron from a rice meal / The British journal of nutrition absorb iron from other foods. And lemon peel is capable of I. A. Hakim, R. B. Harris, C. Ritenbaugh. Citrus peel use is associated with reduced risk of squamous cell carcinoma of the skin / Nutrition and cancer to reduce the risk of skin cancer.
It is rich in flavonoids that protect against free radicals. Also, the berry can reduce the risk of depression, improve R. Krikorian, M. D. Shidler, T. A. Nash, W. Kalt, M. R. Vinqvist-Tymchuk, B. Shukitt-Hale, J. A. Joseph. Blueberry supplementation improves memory in older adults / Journal of agricultural and food chemistry memory in old age and strengthen J. Zhang, O. P. Lazarenko, M. L. Blackburn, T. M. Badger, M. J. J. Ronis, Jin-Ran Chen. Blueberry consumption prevents loss of collagen in bone matrix and inhibits senescence pathways in osteoblastic cells / Age bone.
This fruit contains many M. L. Dreher, A. J. Davenport. Hass Avocado Composition and Potential Health Effects / Critical reviews in food science and nutrition of vitamin C, which protects the skin from oxidative stress. In addition, the monounsaturated fatty acids in avocados support the cardiovascular system, and the abundance of fiber improves digestion.
8. Fatty fish
Salmon, salmon, sardine, herring and mackerel are rich in M. Cholewski, M. Tomczykowa, M. Tomczyk. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids / Nutrients with omega-3 fatty acids that improve the condition of skin, nails and hair. Research V. A. Ziboh, C. C. Miller, Y. Cho. Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites / The American Journal of Clinical Nutrition confirms that a diet in which such fish is present prevents the appearance of wrinkles.
Scientists discovered J. Djedjibegovic, A. Marjanovic, E. Panieri, L. Saso. Ellagic Acid-Derived Urolithins as Modulators of Oxidative Stress / Oxidative medicine and cellular longevity ellagic acid in its grains. It protects cells from free radicals and has anti-aging effects. Also, this acid fights inflammation and protects against cancer.
Cloves, oregano, cinnamon, ginger and garlic contain R. Katta, S. P. Desai. Diet and Dermatology / The Journal of clinical and aesthetic dermatology substances that inhibit collagen glycation. If you use these spices regularly, you can maintain the elasticity of the skin and blood vessels.
11. Red bell pepper
It is high in carotenoids and lycopene, which are antioxidants. Carotenoids, and in particular beta-carotene, also protect W. Stahl, H. Sies. β-Carotene and other carotenoids in protection from sunlight / The American journal of clinical nutrition skin from ultraviolet radiation, which means that it inhibits damage and premature aging.
Scientists found S. Galiniak, D. Aebisher, D. Bartusik-Aebisher in its peel and bones. Health benefits of resveratrol administration / Acta biochimica Polonica resveratrol is a substance that protects cells from free radicals and collagen glycation, which means it fights premature aging. In addition, grapes can help fight cancer, nervous system degeneration, diabetes and its complications.
The young leaves of this plant contain S. A. M. Bergquist, U. E. Gertsson, P. Knuthsen, M. E. Olsson. Flavonoids in baby spinach (Spinacia oleracea L.): changes during plant growth and storage / Journal of agricultural and food chemistry many flavonoids. Recall that they are considered powerful antioxidants that protect cells from aging. And spinach also reduces Wannee Jiraungkoorskul. Review of Neuro-nutrition used as Anti-alzheimer Plant, Spinach Spinacia oleracea / Pharmacognosy Reviews Alzheimer's risk.
This cabbage contains a lot of J. Kapusta-Duch, A. Kopeć, E. Piatkowska, B. Borczak, T. Leszczyńska. The beneficial effects of Brassica vegetables on human health / Roczniki Państwowego Zakładu Higieny vitamins C, E, carotenoids and other antioxidants. Therefore, broccoli helps protect against aging. This vegetable also contains a lot of polyphenols, which prevent mutations in cells, and therefore, reduce the risk of developing cancer.