Bad news: time cannot be stopped. Good: its effect on the body can be slowed down by eating right.
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 – which can help prevent heart disease and lower cholesterol levels.
Zinc in seeds is involved in many processes in our body. Including it protects against the harmful effects of ultraviolet radiation, fights wrinkles, suppressing free radicals, and also has an anti-inflammatory effect. Zinc deficiency can manifest itself in the form of acne, eczema, hair loss, and white spots on the nails.
Among other things, pumpkin seeds can help prevent prostate disease and improve male fertility. And the tryptophan in them helps us sleep better. Sleep, as you know, is the main guardian of beauty and longevity.
Dosage: It is recommended to consume from 23 to 42 g of pumpkin seeds per day. So three tablespoons or one handful a day is fine.
Tomatoes are high in lycopene and carotenoids. It is lycopene that gives the tomatoes a 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.
In principle, lycopene can also be obtained from raw tomatoes. But this substance is best absorbed after a short heat treatment. Homemade tomato sauce or pasteurized tomato juice (it is heat-treated by the manufacturer) is suitable.
Lack of lycopene and beta-carotene increase the risk of heart attacks and strokes. So tomatoes – both raw and cooked – and tomato juice can help reduce the likelihood of heart disease. Also contained in tomatoes, lycopene reduces blood cholesterol levels and strengthens blood vessels.
Dosage: Research shows that you should ideally absorb approximately 22 mg of lycopene per day. About so much is contained in two tablespoons of tomato sauce (not to be confused with store-bought ketchup, where there is a lot of salt and other harmful substances) or one glass of tomato juice.
3. Fatty fish (salmon, sardine, herring, mackerel)
These fish are rich in omega-3 fatty acids and the natural nutrient dimethylaminoethanol (DMAE). Research confirms that a diet rich in fatty fish can help prevent wrinkles and help 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. These acids are also essential for bone health.
DMAE is a compound found in oily fish and is produced by our brains. It affects memory and mood. Lack of it can lead to attention deficit hyperactivity disorder (ADHD), Alzheimer’s disease, dementia, depression.
Dosage: It is recommended to eat a serving of oily fish (140 g) three times a week. Even canned fish will do. The main thing is that they are in good quality oil. And not particularly squeamish can simply absorb fish oil.
4. Cocoa or dark chocolate
Cocoa and chocolate contain a special group of flavonoids (flavonols). They are anti-inflammatory and fight free radicals that lead to premature aging. One study found that cocoa and dark chocolate, with their polyphenols and flavonols, had more antioxidant activity than many other foods tested, 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 her failures on the love front.
Please note that must to be cocoa, not milk chocolate. It is best to buy good quality cocoa powder and sprinkle it on porridge and desserts, for example. Or choose chocolate with a cocoa content of at least 70-85%. You can also buy the cocoa beans themselves, grind them in a coffee grinder and season the sweets.
Dosage: Researchers recommend eating up to 40 grams of 80 percent cocoa chocolate per day.
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 skin. Therefore, it is best to eat unpeeled almonds.
Magnesium has a positive effect on blood vessels. And almonds also reduce the harm that smoking causes to the body. And finally, it increases libido in men.
Dosage: Australian nutritionists have concluded that the optimal serving is up to 20 almonds per day. You can also (optionally) apply almond oil to your body.
Parsley contains a lot of myristicin, vitamin C, carotenoids, chlorophyll. It is anti-inflammatory and contains tons of antioxidants. Cleanses the blood and promotes the production of glutathione, which is the main key to a youthful body. In addition, parsley helps to relieve swelling and protects against disease-causing bacteria.
Dosage: One large handful (30-40 g) is recommended three times a week. The easiest way to eat is green smoothies and salads with the addition of parsley.
Rich in vitamin C, antioxidants, lemon oil, flavonoids, citric and other plant acids.
Everyone has at least once heard that this citrus helps with colds. Rich in vitamin C and antioxidants, lemon juice really boosts your immune system. And, oddly enough, it also reduces acidification of the body! This, in turn, helps us eliminate toxins and avoid kidney disease.
These bright fruits will help out even 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. Their peel will also help prevent skin cancer. And vitamin C in lemons is essential for the prevention of heart disease.
Dosage: The juice of one lemon contains about 18.6 mg of vitamin C. And the recommended daily intake for adults is 65 to 90 mg. So drink a couple of glasses of water with a lemon wedge a day. And the zest can be added to ready-made dishes such as salads, risotto, pasta and other hot dishes.
8. Ginger root
Ginger contains cineole, citral and gingerol. And besides the great taste, it also has antibacterial properties. Therefore, it is especially useful when traveling to unexplored countries in Asia and Africa. Anyway, in all travels. Ginger root also helps to eliminate pre-existing inflammation and heals wounds (if taken internally!).
In addition, ginger is useful for nausea and motion sickness. It also improves blood circulation, digestion and absorption of other nutrients from any food, and helps supply oxygen to the brain and skin. Finally, ginger reduces muscle soreness after exercise – for athletes.
Dosage: up to 4 g per day, but not more. You can use it in different ways: add to tea, salads, sauces for Asian cuisine, to smoothies … You can massage the skin prone to oily with slices of ginger root, remembering to then wash off the juice with water.
Beets are rich in water-soluble fiber, folic acid, potassium, choline, hyaluronic acid, carotenoids.
Due to its high content of water-soluble fiber, it helps remove toxins and free radicals from the body. Improves digestion and prevents bowel disease. Beet 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 borscht. But do not get carried away and do not eat only beets: their excess leads to kidney problems.
Butter contains vitamins A, D, E, CLA (linoleic acid) and all types of healthy fats. They have anti-inflammatory effects and help our immune system. The 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 but: the last two properties are lost during pasteurization. So try to find butter from unpasteurized milk. This refers to the organic / bio butter, obtained from the milk of cows that walk in the wild and nibble on 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. Oil abuse leads to high cholesterol levels.
Of course, the list of healthy foods designed to preserve our youth and beauty doesn’t end there. But these are exactly the products from the nearest store that anyone can afford. And they are all delicious.