14 anti-aging foods

1. Beans: a rich source of protein and vitamin B complex

All beans are superfoods, lentils, Green beans, peas, green beans, broad beans, black beans, and red beans are the most common.

Recommendation: Eat beans at least 4 times a week, 0.5 cup each time (a cup is about the size of a baseball).

Beans are a rich source of vitamin B complex. They are low in fat, cheap, and contain a variety of proteins. For these reasons alone, beans should have a place on the table.

The power of beans includes: lowering cholesterol, fighting heart disease and high blood pressure, stabilizing blood sugar, reducing obesity, relieving constipation, alleviating diverticular diseases (such as colorectal diverticulosis), reducing the risk of cancer, Especially pancreatic, colon, breast and prostate cancer.

Many people worry that beans can cause gas. Beans can indeed cause gastrointestinal bloating. This is caused by bacteria attacking indigestible materials left in the intestines. The following suggestions can reduce the discomfort caused by eating beans: 1. Canned beans and refried beans are less likely to cause bloating. 2. If you eat beans regularly and in small amounts, your body will adapt to this food and digestive problems will be reduced. 3. Soak the beans before cooking: rinse and select the beans first, boil the water and boil for 2 to 3 minutes. Turn off the heat and let the beans soak in water for a few hours, then add water again and bring to a boil. This process of boiling and soaking causes the beans to release most of their indigestible carbohydrates. Although this method will remove some vitamins, if you can enjoy beans as a result, there are benefits.

2. Blueberries: super antioxidant

Food partners: red grapes, strawberries, cherries, cranberries, raspberries, blackberries, and other fresh, frozen or dried berries son.

Recommendation: Consume 1 to 2 cups a day.

Although blueberries are small in appearance, they are very powerful in nutrition. They also contain more powerful and disease-fighting antioxidants than other fruits and vegetables. The benefits of blueberries include reducing the risk of cardiovascular disease and cancer, and helping to maintain healthy skin and reduce sagging skin and eye bags.

Blueberries contain high amounts of antioxidant phytonutrients, which play an important role in preventing cardiovascular disease, diabetes, Alzheimer's disease, cancer, and degenerative eye diseases such as macular degeneration and cataracts. , and has also been proven to help reduce the incidence of breast cancer. Blueberries can soothe diarrhea and constipation and reduce inflammation in the digestive system. Blueberries can also reduce hemorrhagic E. coli and promote urinary tract health.

3. Broccoli: a powerful anti-cancer weapon, the main source of iron for vegetarians

Food companions: cabbage, cabbage (cabbage), white cauliflower, cabbage, green vegetables , mustard greens, turnips.

Recommendation: Take 0.5 to 1 cup per day.

Broccoli and its companions in the cruciferous family are some of the most powerful weapons in the fight against cancer, especially lung, stomach, colon and rectal cancer. The greater the intake of broccoli, the lower the chance of colon cancer. In addition, broccoli can also improve the immune system, reduce the incidence of cataracts, strengthen cardiovascular health, strengthen bones, and prevent birth defects and deformities. Broccoli is one of the most nutrient-dense foods known yet very low in calories; it is also an excellent source of vegetarian iron.

It is worth noting that broccoli contains substances that can cause goiter and should not be consumed in excess; however, it is absolutely safe to eat two cups a day.

4. Oats: good at lowering cholesterol and blood sugar

Food partners: brown rice, wheat germ, millet, yellow corn, flaxseed meal, barley, wheat, buckwheat, rye .

Recommendation: 5 to 7 servings of the above whole grain foods per day.

Oats are low in calories, rich in fiber and protein, and are a rich source of magnesium, potassium, zinc, copper, manganese, selenium, vitamins B1, E and pantothenic acid. Oats also contain phytonutrients that may help reduce the risk of heart disease and certain cancers. Oats are particularly noteworthy for their ability to lower cholesterol. The special fiber and sugar contained in oats seems to be responsible for lowering cholesterol.

Oats also have a positive impact on blood sugar levels. The soluble fiber and E-sugar that can lower cholesterol are also good for people with type 2 diabetes. People who eat oatmeal or foods rich in oat bran have lower blood sugar concentrations than when they eat white rice or white bread because the soluble fiber in oats slows the rate at which food leaves the stomach, delaying glucose absorption.

5. Orange: Rich in vitamins, eating is more beneficial than drinking.

Food partners: lemons, grapefruits, and other citrus fruits.

Recommendation: Eat 1 serving a day.

Citrus fruits are rich in vitamin C and other important nutrients, such as flavonoids, pectin, folic acid, and limonene, which play an important role in reducing the incidence of chronic diseases. Many studies have found that oranges can support heart health and protect against cancer, stroke, diabetes, and many chronic diseases.

Citrus fruits have nutritional value inside and out. The vitamin C concentration contained in orange pulp is 10 times that of juice. Therefore, eating fresh oranges is more beneficial than drinking juice. However, vitamin C is soluble in water and cannot be retained in the body, so it is best to supplement it from dietary sources every day to maintain the appropriate concentration of vitamin C in cells and blood.

The white lining of citrus fruits contains a large amount of pectin, which has a significant effect in lowering cholesterol and stabilizing blood sugar. Eating the white lining peel is an easy way to increase your pectin intake. You can also dig a little of the peel to ingest limonene. The peel of citrus fruits contains many nutrients, but if you want to eat the peel, remember to wash it carefully first, or it is best to buy organic citrus fruits.

6. Pumpkin: rich in carotenoids (α β)

Food partners: carrots, sweet potatoes, orange peppers.

Recommendation: Eat once every 2 to 3 days, 1.5 cups each time.

Pumpkins are extremely high in fiber, low in calories, packed with disease-fighting nutrients including potassium, pantothenic acid, magnesium, vitamins C and E, and are also quite high in fiber. But the main nutrient that puts pumpkin at the top of the superfood list is carotenoids (including alpha and beta carotenes).

Foods rich in carotenoids have many health-promoting and disease-fighting abilities. They have been shown to reduce the risk of many types of cancer, including:

Lung cancer, colon cancer, bladder cancer, cervical cancer, breast cancer, skin cancer, heart disease, cataracts, macular degeneration of the eyes, protection Skin and eyes protected from UV rays.

Beta carotene in food may help prevent lung cancer, but surprisingly, beta carotene supplements do not have the same effect.

7. Wild salmon: Provides essential fatty acids

Food partners: black sea bass, oysters and clams, sardines, flounder, canned blue and white tuna, herring, trout.

Recommendation: Eat 2 to 4 times a week.

Not all fats are harmful to health. The unsaturated fatty acid OMEGA-3 contained in salmon is one of the indispensable essential fatty acids in the body and helps the body create ideal cell membranes. If the structure of the cell membrane is not perfect, the cells will not be able to obtain ideal nutrients, which will cause health problems. These health problems include:

Stroke, heart attack, irregular heartbeat, and some cancers, such as breast cancer. and colon cancer, diabetes, asthma, hypertension, macular degeneration, chronic obstructive pulmonary disease, autoimmune system disorders such as lupus, rheumatoid arthritis, ADHD, and depression.

Essential fatty acid deficiency is almost undetectable because its symptoms are not obvious. Symptoms such as dry skin, fatigue, easily broken nails and hair, constipation, frequent colds, inability to concentrate, depression and joint pain may be caused by a lack of omega-3 fatty acids in the diet.

8. Soybeans: the best plant-based protein

Food partners: various soybean products, such as tofu, soy milk, and miso.

Recommendation: Eat at least 15 grams of soy protein per day, divided into two meals or snacks.

Soybeans are rich in vitamin E, minerals and plant protein, and contain a large amount of soluble fiber, omega-3 fatty acids. Most importantly, soybeans provide a large number of phytonutrients that can fight diseases, such as Estrogen.

Many studies have found that soybeans have positive effects in preventing cardiovascular disease, cancer and osteoporosis, and can also help relieve symptoms of menopause and menstruation. The isoflavones in soybeans have similar effects to the estrogen naturally secreted by the human body, and can prevent hormone-related cancers, such as breast cancer and prostate cancer.

As soon as the nutritional value of beans became widely publicized, isoflavone supplements hit the shelves of health food stores, claiming to reduce menopausal symptoms in women. However, it is still unknown whether isoflavone supplements can have the same effect as natural soybeans, so it should be safer to consume natural soybean foods.

9. Spinach: Nutritional model student

Food partners: cabbage, mustard greens, green vegetables, romaine lettuce (commonly known as "Mainland Girl"), turnip leaves, orange peppers.

Recommendation: Eat once every 2 to 3 days, one cup each time.

Popeye always grew stronger and more powerful after eating canned spinach. Indeed, spinach is more healthful than almost any other food and can be called a model student of nutrition. Its nutrients can be listed in a long list: carotenoids, antioxidants such as vitamins C and E, vitamin K and B complex, cofactor Q10, Minerals (calcium, iron, etc.), chlorophyll, polyphenols, omega-3 unsaturated fatty acids, etc.

Many studies have shown that spinach may reduce the risk of:

Cardiovascular disease, including stroke and coronary artery disease, colon cancer, lung cancer, skin cancer, oral cancer, stomach cancer , ovarian cancer, prostate cancer, breast cancer and other cancers, macular degeneration and cataracts in the eyes caused by aging.

10. Tea: Rich in catechins, which reduces the risk of various cancers

Recommendation: At least one cup a day.

Drinking tea is an ancient pastime. Easterners have known for a long time that the benefits of tea extend to the body, mind and spirit. However, it is only recently that Westerners have been surprised to learn that tea is a drink that is beneficial to health.

Studies have found that the catechins in tea can inhibit the formation and growth of tumors and reduce the risk of almost all cancers.

Tea may also help prevent the following diseases: Osteoporosis Lowers blood pressure and reduces the risk of stroke Promotes heart health May prevent sun damage to the skin, such as wrinkles and skin cancer Antiviral , anti-inflammation, anti-dental decay, anti-allergy, and prevention of cataracts.

11. Tomato: rich in lycopene, with countless benefits

Food partners: red watermelon, red grapefruit, persimmon, papaya, red guava.

Recommendation: Consume a cup of tomato juice or companion food daily, and several fresh tomatoes each week.

Lycopene is a member of the carotenoid family. It is the pigment that gives tomatoes their red color and is also the main contributor to tomatoes' ability to promote health.

Tomatoes are particularly effective in preventing prostate cancer; more and more studies show that tomatoes also have a certain effect in reducing the risk of breast cancer, digestive tract cancer, cervical cancer, bladder cancer and lung cancer. level of help. The lycopene, vitamin C and carotene in tomatoes are all excellent antioxidants. Together with the rich potassium, niacin, vitamin B6 and folic acid, they work together to maintain cardiovascular health.

Lycopene, combined with other nutrients, can increase the skin's sun protection ability. In other words, it's like a sunscreen lotion for your body. In addition, lycopene can also indirectly reduce the risk of macular degeneration in the eyes caused by aging.

12. Turkey (chicken breast): lean meat with the richest protein

Partner food: skinless chicken breast

Recommendation: 3 to 4 servings per week , each serving is about 85 to 115 grams.

Skinless turkey breast is one of the leanest meat proteins and is lower in calories and saturated fat than regular chicken breast. Turkey also provides rich nutrients, especially niacin, selenium, vitamins B6 and B12, and zinc, which are good for heart health and help reduce the risk of cancer and maintain a healthy immune system.

13. Walnuts: unsaturated fatty acids lower cholesterol

Food companions: almonds, pistachios, sesame seeds, peanuts, pumpkin seeds, sunflower seeds, cashews, walnuts, macadamia nuts, hazelnuts .

Recommendation: Eat 5 times a week, about 25 to 30 grams each time.

Nuts such as walnuts are rich in healthy omega-3 unsaturated fatty acids, which can lower cholesterol and reduce the risk of heart disease. Studies have also found that people who regularly eat nuts have a lower risk of developing diabetes, cancer, and many other chronic diseases. The large amounts of vitamin E in nuts are also good for brain health.

It should be noted that nuts are quite high in calories and should not be consumed in excess; please remember the key concept of substitution: use nuts to replace other saturated fatty acids, such as cheese and butter.

14. Yogurt: beneficial bacteria strengthen the immune system

Recommendation: two cups a day

Yogurt provides many healthy substances, such as live bacteria and protein , calcium and vitamin B complex, its functions include preventing cancer (especially colon cancer), lowering cholesterol and blood pressure, alleviating atopic dermatitis and lactose intolerance, and inhibiting harmful bacteria, etc.

The gastrointestinal tract is a breeding ground for more than 500 species of bacteria, some of which are good and some bad. Good bacteria can help with carbohydrate metabolism, synthesis of amino acids and vitamin K, etc. Yogurt is a source of beneficial bacteria that support digestive tract health and strengthen the immune system.

Research shows that consuming yogurt containing live bacteria reduces Staphylococcus aureus, a common disease-causing bacteria in the nasal passages. This is a clear sign that yogurt is stimulating the immune system, and there is a healthy transmission between the immune system in the gastrointestinal tract and the upper respiratory tract.

When buying yogurt, please pay attention to the following: low-fat or skim yogurt is better, does not contain artificial colors, buy fresh yogurt (check the expiration date on the container), and the ingredient label contains Whey protein yogurt (whey protein can increase the survival ability of beneficial bacteria) is rich in live bacteria. The more types, the better.