There are many anti-aging ingredients in our common foods, among which vitamin C, vitamin E, carotene, trace element selenium and active polysaccharide have the most significant antioxidant effects, so we might as well eat more, especially middle-aged and elderly people.
Vitamin C Vitamin is a kind of water-soluble vitamin, which has a strong antioxidant effect, can effectively scavenge active oxygen free radicals, and has a protective effect on the damage caused by mutation and cancer. Fruits rich in vitamin C: Rosa roxburghii, jujube, fresh jujube, blackcurrant, kiwi, hawthorn, citrus and kumquat. Vegetables rich in vitamin C: red pepper, green pepper, cauliflower, kale, white radish, shepherd's purse, pea seedling, bitter gourd, lotus root, spinach, green amaranth and red amaranth. Wild vegetables rich in vitamin C: wild amaranth, grass head, houttuynia cordata, sweet potato leaves and Toona sinensis.
Vitamin E When the human body lacks vitamin E, lipofuscin (senile plaque) may appear on the body surface and internal organs, skin elasticity will decrease and wrinkles will increase. Lipoprotein in brain cells can reduce memory, which is the cause of Alzheimer's disease. Vitamin E is a fat-soluble vitamin, which has a strong antioxidant effect and can block lipid peroxidation, thus preventing free radicals from damaging cells, slowing down the aging process, enhancing immunity and preventing arteriosclerosis and tumors. Nuts and vegetable oils are rich in vitamin e. Nuts rich in vitamin E: sunflower seeds, pecans, black sesame seeds, white sesame seeds, pine nuts, hazelnuts, almonds, pumpkin seeds and small walnuts. Vegetable oils rich in vitamin E: sesame oil, wheat germ oil, soybean oil, cottonseed oil, walnut oil, sunflower oil and olive oil.
Soybean is rich in plant protein (36.3%), unsaturated fatty acids (18.4%), calcium (367mg) and iron (1 1mg%). It is rich in eight essential amino acids, lecithin, VE and linoleic acid, and contains no cholesterol, which has the function of reducing blood fat. Soybean chlorogenic acid in soybean has a strong antioxidant effect, which can cut off protein oxidation reaction, isoquinones inhibit oncogene products, and protease inhibitors prevent cell mutation. Baiai soybean isoflavone (trihydroxyisoflavone) is a natural estrogen, which has the functions of preventing cancer (breast cancer, liver cancer and stomach cancer), delaying aging, relieving menopausal symptoms and preventing osteoporosis. Middle-aged and elderly women should often eat soybeans or bean products, 20-30g per day. Tofu contains 7.4g% calcium and 277mg% calcium in protein, and it is advisable to use 200g tofu every day. Eating too much tofu will increase the burden on the kidneys, and its metabolite (cysteine) will damage the vascular endothelium.
Carotenoids, including β-carotene, lycopene, zeaxanthin, lutein, etc. , a strong fat-soluble antioxidant, can scavenge hydroxyl radicals and superoxide radicals, improve the antioxidant capacity of human body, and block the damage of free radicals to protein, DNA and lipid substances in vivo, thus preventing the occurrence and development of many chronic diseases related to aging. Vegetables rich in carotenoids: sweet potato, carrot, leek, spinach, mustard seed, pea seedling, shepherd's purse, Chinese cabbage and pepper. Fruits rich in carotenoids: Zaochen, Mango, Xiaoye Orange, Dried Apricot, Hami Melon, Watermelon, Persimmon and Kiwi.
Trace element selenium glutathione peroxidase can reduce peroxide to harmless alcohols, thus protecting cells from oxidative damage and preventing lipid peroxidation. Selenium is an important component of glutathione peroxidase. Selenium deficiency will accelerate human aging. Selenium-enriched foods: sea cucumber, pig kidney, oyster, sea crab, clam, shrimp skin, cow kidney, river crab, yellow croaker, chicken liver, hairtail and eel.
Active polysaccharide, also known as polysaccharide, refers to a polymer containing more than 10 glycosyl groups. Active polysaccharide refers to polysaccharide compounds with some special biological activities, which can increase the activity of SOD (superoxide dismutase) in brain and liver, scavenge free radicals and reduce the content of lipofuscin, thus delaying aging. Active polysaccharide also has the functions of regulating immune function, inhibiting tumor, protecting cardiovascular system, resisting radiation, reducing blood fat, lowering blood sugar and controlling obesity. Foods rich in active polysaccharides: Lentinus edodes, Lentinus edodes, Auricularia auricula, Tremella, Flammulina velutipes, Lycium barbarum, tea, etc.
Baiai phosphatide is a complex mixture of lecithin, cephalin and inositol phosphatide, which can delay the occurrence and development of brain cell atrophy and mental decline, memory decline, motor retardation and Alzheimer's disease. Foods rich in phospholipids: soybeans, peanuts, sesame seeds, eggs and animal livers.
The aging of superoxide dismutase (SOD) is related to the body's peroxidation. Excessive free radicals will not only promote human aging, but also induce many diseases, and superoxide dismutase is a free radical scavenger. With the increase of age, the amount of superoxide dismutase (SOD) produced by human body to remove free radicals gradually decreases, so it will accelerate the pace of aging and induce diabetes, cataracts, cancer and so on. And SOD intake is one of the important ways to delay aging. Foods rich in superoxide dismutase: animal tissues such as liver and blood, almonds, spinach, tomatoes and other plants.
Anthocyanins in other grape skins and grape seeds, tea polyphenols in tea, isoflavones in soybeans and lycopene in tomatoes and watermelons also have antioxidant and anti-aging effects.
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