10 foods that will help maintain youth and health

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

All this you are used to seeing on store shelves.

1. Celery

Thanks to the vitamins Celery, raw / NutritionData A, E, C, it is considered W. Kooti, N. Daraei. A Review of the Antioxidant Activity of Celery (Apium graveolens L) / Journal of evidence-based complementary & alternative medicine is a powerful antioxidant that protects cell membranes from damage and destruction. Also, celery helps H. B. Sowbhagya. Chemistry, technology, and nutraceutical functions of celery (Apium graveolens L.): an overview / Critical reviews in food science and nutrition to maintain optimal blood lipid levels while protecting against blood clots. And one of the experiments showed Y. Yusni, H. Zufry, F. Meutia, K. W. Sucipto. The effects of celery leaf (apium graveolens L.) treatment on blood glucose and insulin levels in elderly pre-diabetics / Saudi medical journal, that vegetable leaf extract significantly reduces blood glucose levels in people with prediabetes. This is especially important for the elderly, because they often develop type 2 diabetes mellitus or have impaired glucose tolerance.

In men, celery improves W. Kooti, M. Moradi, K. Peyro, M. Sharghi, F. Alamiri, M. Azami, M. Firoozbakht, M. Ghafourian. The effect of celery (Apium graveolens L.) on fertility: A systematic review / Journal of complementary & integrative medicine sperm quality. As a result, the ability to conceive increases, which decreases with age.

2. Avocado

100 g of avocado contains Avocados, raw, all commercial varieties / NutritionData 6, 7 g of fiber, which is 26% of the daily value. If you eat this fruit regularly, you can protect yourself from constipation, improve the Avocado Consumption: Feeding your gut microbiota / American Society for Nutrition the composition of the intestinal microflora. Avocados are rich in monounsaturated M. L. Dreher, A. J. Davenport. Hass avocado composition and potential health effects / Critical reviews in food science and nutrition with fatty acids that help maintain heart health, protect against metabolic syndrome, reduce M. Alvizouri-Muñoz, J. Carranza-Madrigal, JE Herrera-Abarca, F. Chávez -Carbajal, JL Amezcua-Gastelum. Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels / Archives of medical research the level of "bad" cholesterol in the blood. This means that the risk of developing age-related changes in the cardiovascular system decreases.

3. Green tea

Thanks to antioxidant substances such as polyphenols and catechins, W. C. Reygaert. Green Tea Catechins: Their Use in Treating and Preventing Infectious Diseases / BioMed research international, owned by C. Music, A. Kuban-Jankowska, M. Gorska-Ponikowska. Beneficial Properties of Green Tea Catechins / International journal of molecular sciences for antitumor effects. Therefore, green tea is recommended for the prevention of breast, lung, esophagus, stomach, liver and prostate cancer. If you drink a cup daily, you can TC Dinh, TNT Phuong., LB Minh., VTM Thuc, ND Bac., NV Tien, VH Pham, PL Show., Y. Tao, VTN Ngoc, NTB Ngoc., A. Jurgoński, DBTG Raj, PV Tu., VN Ha., J. Czarzasta, D.-T. Chu. The effects of green tea on lipid metabolism and its potential applications for obesity and related metabolic disorders - An existing update / Diabetes & metabolic syndrome also reduce weight or prevent the development of obesity.

Catechins and polyphenols are anti-inflammatory. In old age, this effect is necessary to prevent the development of arthritis, autoimmune diseases and other chronic inflammatory pathologies.

4. Pomegranate

It is believed to have antioxidant and anti-inflammatory properties thanks to its polyphenols. Therefore, pomegranate is useful for F. Danesi, L. R. Ferguson. Could Pomegranate Juice Help in the Control of Inflammatory Diseases? / Nutrients for inflammatory bowel disease, rheumatoid arthritis, cardiovascular and metabolic disorders. And in experiments on animals S. Asgary, M. Keshvari, A. Sahebkar, N. Sarrafzadegan have been proven. Pomegranate Consumption and Blood Pressure: A Review / Current pharmaceutical design, that if you drink juice from this fruit, then blood pressure decreases.

5. Watermelon

Scientists conducted a study by R. A. Shanely, J. J. Zwetsloot, T. J. Jurrissen, L. C. Hannan, K. A. Zwetsloot, A. R. Needle, A. E. Bishop, G. Wu, P. Perkins-Veazie. Daily watermelon consumption decreases plasma sVCAM-1 levels in overweight and obese postmenopausal women / Nutrition research, in which overweight postmenopausal women ate a cup of watermelon puree daily for six weeks. It turned out that this helps to reduce the risk of developing vascular atherosclerosis, and therefore, cardiovascular pathologies that shorten life.

6. Spinach

It contains antioxidants, vitamins A and C, which protect cells and genes from free radical damage. Therefore, J. L Robert, R. Moreau is considered. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives / Food & function that spinach has anti-cancer effect and also helps to lower blood sugar and lipids. This plant also stimulates the synthesis of the hormones of satiety and thus reduces appetite. Due to the listed properties, the risk of obesity, metabolic syndrome and pathologies of the cardiovascular system characteristic of an aging organism is reduced.

7. Blueberries

Its biologically active components are useful K. Miller, W. Feucht, M. Schmid. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview / Nutrients for the prevention of cancer, cardiovascular pathologies, Alzheimer's disease. Blueberries also help improve memory in the elderly. One small study by 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 has shown that daily consumption of blueberry juice for 12 weeks significantly increases the ability to learn and memorize words.

8. Eggs

Contains substances Z. Zdrojewicz, M. Herman, E. Starostecka. Hen's egg as a source of valuable biologically active substances / Postȩpy higieny and medycyny doświadczalnej, which stimulate cell growth, suppress inflammatory processes, have antibacterial and antiviral properties. Retinol can prevent the development of eye pathologies, and phospholipids protect the cardiovascular system and help lower cholesterol and blood pressure.

9. Olive oil (cold pressed)

It prevents M. Gorzynik-Debicka, P. Przychodzen, F. Cappello, A. Kuban-Jankowska, A. M. Gammazza, N. Knap, M. Wozniak, M. Gorska-Ponikowska. Potential Health Benefits of Olive Oil and Plant Polyphenols / International journal of molecular sciences heart and vascular disease due to polyphenols and vitamin E. Cold-pressed olive oil contains mono- and polyunsaturated fatty acids. Therefore, the product can be used to prevent atherosclerosis, thrombus formation and colorectal A. M. Borzì, A. Biondi, F. Basile, S. Luca, E. S. Dante Vicari., M. Vacante. Olive Oil Effects on Colorectal Cancer / Cancer Nutrients.

10. Carrots

100 g of carrots contains Carrots, baby, raw / NutritionData 276% of the daily value of vitamin A. It helps Vitamin A / National Institutes of Health maintain healthy vision, strengthen immunity, improve heart, kidney and lung function, and reduce the risk of cancer. And omega-6 fatty acids are essential for maintaining normal blood lipid composition. In addition, there is a lot of fiber in the root vegetable, which is a probiotic necessary for the reproduction of intestinal microflora and the prevention of constipation.

Don't get carried away: high doses of vitamin A are toxic Vitamin A / National Institutes of Health. Therefore, eat no more than 50 grams of carrots per day.

This article was published on June 15, 2015. In July 2021, we updated the text.