What to eat to fight aging? Everyone wants to be more beautiful and younger, because aging affects the image very much. So what food and exercise can help people fight aging in daily life? Below I share what to eat for anti-aging articles. Let's have a look.
What can I eat to fight aging 1 What can I eat to fight aging?
1, cherry cherry juice can help whiten, wrinkle and freckle facial skin.
It has been a beauty fruit since ancient times. Cherry juice is the favorite among many whitening products, which can help facial skin to be fair and ruddy, eliminate wrinkles and remove spots. Cherry is not only rich in vitamin C of cherry, but also rich in iron, which is 13 times that of hawthorn and 20 times that of apple. In addition to high iron content, it also contains vitamin A, which can balance cortical secretion, delay aging, and help activate cells and beautify skin.
2, pomegranate-has a strong antioxidant effect, and the juicing effect with skin is better.
Delicate pomegranate has been proved to have strong antioxidant effect. It contains an ingredient called ellagic acid, which can protect cells from environmental pollution and ultraviolet rays, nourish cells and slow down body aging. Studies have shown that ellagic acid is more "powerful" in radiation protection than polyphenols contained in red wine and green tea.
3. Carrots-rich in pectin.
Carrots are called "skin food" and can moisturize the skin. Carrots are rich in pectin, which can combine with mercury, so that harmful components in the human body are discharged, and the skin looks more delicate and ruddy. It contains beta carotene, which can resist oxidation, whiten skin, prevent melanin precipitation and remove excess keratin from skin. It also contains vitamin E, which is indispensable for anti-oxidation.
4. Olive-olive leaf essence helps skin cells resist external invasion.
As early as in ancient Greece, the olive tree was a symbol of life and health, which could not only be eaten as healthy food, but also had outstanding cosmetic effects. Olive trees can extract skin care essence from leaves and fruits. Olive leaf extract helps skin cells resist oxidation caused by pollution, ultraviolet rays and pressure; Olive fruit, on the other hand, contains another powerful antioxidant component-phenolic compounds, which can provide double antioxidant repair when combined with oleuropein.
5, cucumber-can effectively fight skin aging and reduce wrinkles.
Delicious, crisp and fragrant, it is highly praised by slimming people. Moreover, it is rich in various sugars and amino acids necessary for human growth, development and life activities, as well as rich vitamins, providing sufficient nutrition for skin and muscles, effectively resisting skin aging and reducing wrinkles. Rich in fruit acid, it can clean and whiten skin, eliminate sunburn and freckles, and relieve skin allergies.
6, grapes-a good anti-aging and moisturizing product.
It contains a lot of grape polyphenols, has antioxidant function, can block the proliferation of free genes, and effectively delay aging; It also contains tannic acid and citric acid, which has a strong astringency and a soft and moisturizing effect. In addition, grape pulp contains vitamin B3 and rich minerals, which can deeply moisturize, resist aging and promote skin cell regeneration.
7. Apricot-apricot meat contains many vitamins.
It is not only bright in appearance, but also rich in sugar, fruit acid, dietary fiber, flavonoids, vitamin C, iron, phosphorus, zinc and other mineral elements, especially vitamin B 17. Almond is also rich in protein, fat, carotene, B vitamins, vitamin C, calcium, phosphorus, iron and other nutrients. Rich in minerals and plant unsaturated oil, it has good moisturizing and nourishing effects.
8. Grapefruit, a kind of citric acid, has been widely used in the field of skin care.
A study conducted by a research institute in 2005 confirmed that the taste of grapefruit can make women look 6 years younger than men on average. This ingredient can help the metabolism and excretion of dead skin cells, thus making the skin smooth and shiny again.
9.avocado
The process of dyeing hair and perming hair will take away moisture and oil, and the hair will become dry. Ripe avocados contain 30% oleic acid, a precious vegetable oil, which has a special effect on dry hair.
10, banana
Excessive use of the brain leads to the lack of vitamins, minerals and calories. Besides brain fatigue, people often feel depressed. At this time, banana supplementation can provide needed nutrition and relieve negative emotions. Because excessive use of the brain will consume a variety of vitamins, nutritionists suggest that multivitamin tablets such as storage should be supplemented at the same time.
1 1, papaya
Staring at the computer screen or TV screen for a long time and using your eyes excessively will consume a lot of vitamin A, the key substance on which retinal sensitivity depends, and your eyes will feel dry, painful, afraid of light, and even reduce your vision. At this time, you need to eat papaya that can provide a lot of vitamin A.
12, Kiwifruit
Gingival health is closely related to vitamin C. People who lack vitamin C have fragile gums, frequent bleeding, swelling and even loose teeth. The content of vitamin C in kiwifruit is the most abundant among fruits, so it is the most beneficial fruit for gum health.
13, grapefruit
High cholesterol seriously affects cardiovascular health, especially those with a history of heart disease, and more attention should be paid to controlling the cholesterol index in the body. Grapefruit is recognized as the most effective fruit in medical field. The natural pectin contained in its valve can reduce cholesterol in the body and prevent various cardiovascular diseases.
14, pineapple
After muscle strain, the tissue is inflamed, the blood circulation is not smooth, and the injured part is red, swollen and hot. Bromelain contained in pineapple has anti-inflammatory effect, which can promote tissue repair, accelerate metabolism, improve blood circulation and quickly reduce swelling. It is the fruit that the body needs most at this time.
15, mango
If the elasticity of skin collagen is insufficient, wrinkles are easy to appear. Mango is the best fruit in prevent wrinkles, because it is rich in β -carotene and unique enzymes, which can stimulate the vitality of skin cells, promote the discharge of waste, help maintain the elasticity of collagen and effectively delay the appearance of wrinkles.
Anti-aging skin care and beauty
1, protein
Protein is the material basis of life and an important component of various tissues and cells in human body. Although middle-aged and elderly people no longer grow and develop, protein in various organs needs to be metabolized. If the intake of protein in the diet is insufficient, it will affect the health of middle-aged and elderly people and their defense against diseases. Therefore, middle-aged and elderly people still need to consume a certain amount of protein. However, the content of protein in the diet of the elderly should not be too high, so as not to cause an excessive burden on the kidneys. High-protein food can prevent skin relaxation and has a good effect on delaying skin aging.
2. Fat
Fat is a solvent for vitamins A, D, E, K, carotene and other nutrients. Too little fat will affect the absorption of these vitamins. However, high dietary fat content will do harm to health, and the fat content of the elderly should account for 20%~25% of the total energy, not more than 30%. Fat consists of fatty acids, which are divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in the dietary fat of middle-aged and elderly people is1:1or1:1:/0.5:1.
3, vitamins
Vitamin C, vitamin E and carotene are related to anti-aging. Free radicals can promote aging through oxidation, vitamin C can scavenge free radicals, vitamin E can resist oxidation and lipofuscin formation, and carotene is also a good antioxidant, which can delay aging. Vitamin A, vitamin B6 and folic acid are also related to delaying aging. Decreased immune function can promote aging, vitamin A can improve immune function, and vitamin B6 and folic acid deficiency can also reduce immune function. When the intake of these three vitamins is sufficient, it can enhance immunity and thus delay aging.
4. Minerals
Calcium is very important for the elderly, and you should take 800 mg every day. Trace elements necessary for human body, such as selenium and zinc, have anti-free radical oxidation effect and can delay aging.
Foods rich in vitamins and minerals can increase skin elasticity, which is very important for delaying aging.
What can you eat to resist aging? 2 what to eat to fight aging?
1, food containing nicotinamide mononucleotide. Studies have confirmed that a substance called nicotinamide mononucleotide (NMN) produced in human body has a good anti-aging effect. With the increase of age, this substance will gradually decrease in the body, so foods containing this substance, such as avocado, broccoli, Chinese cabbage, edamame and cucumber, can be properly ingested.
2. Foods rich in vitamin B The nicotinamide mononucleotide mentioned above is actually a derivative of nicotinic acid (vitamin B3). Foods rich in B vitamins such as peanuts, mushrooms and green tea can promote cell metabolism and supplement human energy.
3. Foods containing carotenoids. Phytonutrients and other antioxidants contained in orange foods such as oranges, carrots, papaya, orange peppers and pomegranate can prevent collagen from decomposing, improve skin activity and make people look young.
4. Foods rich in omega-3 fatty acids. In the process of human aging, inflammation in the body increases obviously. Foods rich in omega-3 fatty acids can prevent inflammation, such as nuts, seeds, olive oil and salmon.
5. Mediterranean diet food. Studies have confirmed that the incidence of Alzheimer's Harmo's disease (commonly known as Alzheimer's Harmo's disease) is low among people who adopt Mediterranean diet. Mediterranean food mainly includes deep-sea fish, olive oil, vegetables, fruits, nuts, soybeans, red wine and so on.
Daily anti-aging methods
1, moderate exercise
Regular and appropriate exercise is helpful to improve the supply of oxygen and nutrients to the body and promote the production of hormones. Generally speaking, those women who like sports will have more regular menstruation, healthier skin color and higher appetite and desire. It is suggested that aerobic exercise and anaerobic exercise should be carried out alternately for 30-45 minutes each time. Long-term or high-intensity exercise is bad for hormone balance. Experts pointed out that after the end of menstruation to the next ten days or so is the follicular phase, which belongs to the "golden period" of consuming human calories every month, and the fitness effect is the best at this time.
2. Don't miss the golden sleep time.
People who often stay up late or have irregular work and rest will not only age very fast, but also suffer serious damage to their health, because lack of sleep will lead to metabolic disorders. Experts warn us that people's sleep quality is the highest between 1 1: 00 and 3: 00 at night, and it is also the time when human growth hormone is released in large quantities. If you can seize this golden period of sleep, your hormones will be more obedient.
3, balance is the key, don't abuse supplements.
Too low hormones in the body can lead to aging and diseases, but the higher the better. Don't blindly believe in the hype of commercial advertisements and health care products. Using all kinds of cosmetics and health care products containing hormones is likely to break the balance between various hormones in the body, thus inducing breast and ovarian diseases.
4. Make good use of natural Chinese medicine.
In addition to a cup of thick soybean milk and 50 grams of bean products every day, there are some small ways to supplement estrogen: buy some Chinese herbal medicine angelica tablets at home and replace tea leaves to make tea or soup every day. In fact, many kidney-tonifying drugs in traditional Chinese medicine have the function of making up for the lack of estrogen secretion in women, such as Ligustrum lucidum, Radix Rehmanniae Preparata, Fructus Lycii, Polygoni Multiflori Radix, Radix Rehmanniae and so on. Herb tea can also be used to regulate hormones, such as jasmine and rose, which can make you a woman with balanced hormones.