What is “anti-aging nutrition”?
To not only stay beautiful but also healthy as you age, an anti-aging diet is essential. Healthy, wholesome food reduces the risk of stroke, heart attack, or venous thrombosis. An anti-aging diet primarily includes plenty of fruit, vegetables, healthy whole grain products, fiber, healthy oils, unsweetened teas, fruit spritzers, and plenty of water. Adequate fluid intake is also essential. A wholesome and varied diet is essential for your physical and mental health. Other important vitamins, minerals, and trace elements in an anti-aging diet include:
Folic acid
Folic acid should definitely be included in any anti-aging diet. A sufficient amount of folic acid can reduce the risk of a heart attack or stroke. Therefore, you should consume approximately 0.8 mg of folic acid per day.
Particularly good sources of folic acid include:
- Legumes and nuts
- broccoli
- Wheat germ
- Whole grain products
- Meat and liver
- Milk and dairy products and eggs
- Green leafy vegetables
Since folic acid is very sensitive, food must be prepared as gently as possible. Another tip for consuming plenty of folic acid is green smoothies – a true brain food . Fresh vegetables should not be stored at room temperature for longer than three days.
Vitamins
Numerous ingredients in various foods have a positive effect on bodily functions. They not only keep the brain active but also prevent the development of tumors. They can also strengthen eyesight, bones, and the immune system. Therefore, an anti-aging diet should include a vitamin intake.
Vitamin A is particularly important for vision, the formation of skin and mucous membranes, and the immune system. This vitamin, along with its precursor, beta- carotene, is found primarily in fruits, vegetables, and legumes. Provitamin B5 is equally important in an anti-aging diet. It binds moisture in the body and smooths the skin. Provitamin B5 is found primarily in trout, offal, potatoes, mushrooms, and dairy products.
If you place great importance on your skin, hair, and nails, you should definitely include biotin or vitamin H in your anti-aging diet. Since plant-based biotin is better absorbed by the body than animal-based biotin, your diet should include soybeans, oatmeal, and cauliflower.
Vitamin C is particularly important for the immune system. It is found primarily in Brussels sprouts, broccoli, oranges, strawberries, and apples. Vitamin E also plays a role in promoting blood circulation and keeping the skin smooth and supple. Therefore, an anti-aging diet should definitely include cucumbers, zucchini, spinach, nuts, and safflower, olive, and sunflower oil.
Fluid intake
Water is arguably the most important and also most underestimated food. Whether it's mineral water, unsweetened tea, or fruit juice spritzers, you should definitely aim for 1.5 liters a day, even though recent studies have shown that too much water can be harmful. We already explained how important water is for your concentration in our article " Brainpower: Drink Plenty of Water for Maximum Performance ." Even minimal dehydration can result in significant concentration difficulties. Drinking plenty of water is also a well-known beauty tip for reducing fine lines on the face.
Nutrition plan
For a healthy and proper anti-aging diet, you should include a maximum of three servings of meat and one to two servings of fish per week. You should also include five servings of vegetables or fruit per day. Alcohol and cigarettes should be avoided altogether, as they accelerate the aging process . As a dietary supplement, we recommend BRAINEFFECT MOOD , which contains 20 happy ingredients that improve your well-being. Hyaluronic acid capsules can also help the skin when the natural production of water-binding acid decreases with age, thus causing the skin to lose its firmness.
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