Proper balanced nutrition is the key to a long life and well-being. Doctors-gerontologists recommend to include in the diet food sources of vegetable fiber, antioxidants, fatty acids. Only 10 products are capable of ensuring health and longevity, but in order to achieve the result, they must be consumed regularly.
Products for longevity and health
Nutritionists recommend making the menu as varied as possible. Dishes should preferably be steamed or baked; vegetables and fruits are best eaten raw. Long-term cooking and long-term storage can destroy vitamins and significantly reduce the usefulness of dishes.
Many foods are better absorbed in the complex. For example, avocados should be eaten with citruses and herbs, vegetables rich in provitamin A, stewed with vegetable oil or flavored with cream.
The daily diet should include foods rich in fiber, which improve digestion and prevent gastrointestinal diseases. Polyunsaturated fatty acids are responsible for the normal functioning of the heart, potassium and iron normalize metabolism. As you age, you need to increase your intake of natural antioxidants that fight free radicals and reduce the risk of cancer. It is important to maintain normal levels of protein for bone density and muscle mass.
Avocado
A real superfood, a source of vegetable fiber, polyunsaturated fats, iron, potassium, folic acid. Contains polyunsaturated fatty acids and a complex of vitamins K and E - natural antioxidants. Avocado provides the hydrolipidic balance of the skin, affects the production of endorphins. To maintain youth and good mood, it can be consumed daily or every other day. The only negative is the high calorie content.
Green vegetables
All types of cabbage and green salads provide the body with coarse fiber, prevent tumor diseases and improve metabolic processes. Vegetables contain lutein, vitamins B and C, which are essential for the eyes, nervous and immune systems. They are very low in calories and help to normalize and maintain weight.
Legumes
It is recommended to include a few tablespoons of lentils, black or green beans in your daily diet. These foods are high in antioxidants and highly digestible protein. They are low in calories, satiate quickly, and are suitable for weight loss diets.
Whole grain cereals
The best option is pearl barley, oatmeal and buckwheat. They are rich in potassium, iron, magnesium, zinc, improve digestion, help remove toxins and toxins. At the same time, cereals lower blood sugar levels and prevent the development of type 2 diabetes. Well digestible, can be used as side dishes, dressings for soups, bases for hearty salads.
Green tea
Rich in antioxidants and flavonoids. It has a positive effect on digestion, regulates water-lipid balance, and normalizes blood pressure. It is recommended to drink up to 3 cups a day; instead of sugar, you can add a spoonful of honey or some low-fat milk.
Tomatoes
A valuable source of lycopene. It has been proven that after cooking tomatoes become even healthier, as lycopene is better absorbed. The antioxidant has a beneficial effect on vision and the nervous system, improves skin condition, prevents prostatitis and malignant tumors. In addition, tomatoes are rich in vitamins A and C, potassium, magnesium.
Vegetable oil
The most useful is olive cold pressed, but many gerontologists give the palm to corn oil. It is rich in polyunsaturated fatty acids, promotes the normal absorption of beta-carotene, and protects against certain forms of cancer. A few tablespoons of oil in the daily menu will improve brain function, stimulate metabolism, normalize digestion and improve the absorption of many foods.
Walnuts
Source of polyunsaturated fatty acids and valuable microelements. They reduce the amount of bad cholesterol, stimulate the work of the heart and circulatory system. Contains lecithin, which improves the condition of the skin and muscles and prevents age-related changes. Lecithin has a positive effect on the brain, improves memory, and prevents the development of atherosclerosis.
Sea fish
It is most beneficial to eat fatty fish that live in cold seas. The most affordable option is herring. It is rich in antioxidants, polyunsaturated fatty acids, vitamins E, K, D. Herring can be used boiled, baked, slightly salted. It is especially useful to combine it with vegetables: potatoes, boiled beets or carrots, green salads.
Red and black berries
Essential for normal blood formation and proper heart function. They stimulate appetite and improve digestion, prevent the development of tumors. Rich in vitamin C and amino acids that rejuvenate the body. Lingonberries, raspberries, strawberries, blackberries, blueberries, blueberries can be eaten fresh, cook unsweetened fruit drinks and compotes, make mousses and jellies. In the winter season, frozen berries are useful, which retain most of the vitamins.
