Food for a long life: what to include in your diet

Food for a long life: what to include in your diet

Chapter 1: Fundamentals of longevity and nutrition

1. The relationship between nutrition and life expectancy: Longevity is a complex phenomenon depending on genetics, lifestyle and environment. However, nutrition plays a critical role. Food provides the body with the necessary construction blocks, energy and protective substances that affect cell health, inflammation and risk of chronic diseases, such as cardiovascular diseases, type 2 diabetes, cancer and neurodegenerative disorders. Optimal nutrition helps maintain health throughout life, slowing down the aging process and increasing the chances of healthy old age. The lack of nutrients, on the contrary, accelerates aging and increases susceptibility to diseases. Key mechanisms through which nutrition affects longevity include the regulation of metabolism, antioxidant protection, maintaining DNA integrity and modulating the immune system.

2. The principles of healthy diet contributing to longevity: To achieve longevity with the help of nutrition, it is important to adhere to several key principles:

   • Variety: The use of a wide range of products rich in nutrients provides the body with all the necessary vitamins, minerals, antioxidants and phytochemicals. Diversity guarantees that the body receives all the necessary components for optimal functioning.
   • Moderation: Monitoring the size of portions and calorie intake is important to maintain a healthy weight and reduce the risk of metabolic diseases. Overflow leads to oxidative stress, inflammation and accumulation of damage at the cellular level.
   • Balance: The ratio of macronutrients (carbohydrates, fats and proteins) should correspond to individual needs and goals. It is important to avoid extremes and provide a sufficient amount of each macronutrient for optimal functioning of the body.
   • Whole products: Preference should be given to unprocessed or minimally processed products, such as fruits, vegetables, whole grain products, legumes, nuts and seeds. These products are rich in nutrients and fiber, which maintain intestinal health and general well -being.
   • Hydration: Sufficient water consumption is necessary to maintain all physiological processes, including digestion, blood circulation and kidney function. Dehydration can lead to fatigue, headaches and other health problems.

3. The connection between the diets of long -livers and the general principles: The study of diets of people living in the “blue zones” of the world (regions with a high concentration of long -livers) gives valuable information about nutrition and longevity. These diets have several general characteristics:

   • Previous of plant foods: Vegetables, fruits, legumes and whole grains form the basis of the diet. Plant food is rich in fiber, antioxidants and other beneficial substances that maintain health and prevent diseases.
   • Moderate meat consumption: Meat is usually consumed in small quantities, mainly a bird and fish. Red meat is limited or excluded from the diet.
   • Regular use of legumes: Legumes (beans, lentils, peas) are an excellent source of protein, fiber and other nutrients. They play an important role in maintaining the health of the heart and intestines.
   • Healthy fats: Olive oil, avocados, nuts and seeds are the main sources of fat. These products are rich in mononasy and polyunsaturated fats, which are useful for the health of the heart and brain.
   • Moderate alcohol consumption: Moderate use of red wine (one or two glasses per day) is a common practice in some “blue zones”. Red wine contains antioxidants that can have a positive effect on health.
   • Conscious nutrition: Food is used in a calm atmosphere, in the circle of family and friends, with an emphasis on enjoying taste and communication. Conscious nutrition contributes to better digestion and reduces the risk of overeating.

Chapter 2: Key products for longevity

1. Vegetables and fruits: the wealth of antioxidants and phytochemical substances: Vegetables and fruits are an integral part of the diet that contributes to longevity. They contain a large amount of vitamins, minerals, antioxidants and phytochemicals that protect the body from damage to free radicals and reduce the risk of chronic diseases.

   • Antioxidants: Substances that neutralize free radicals, unstable molecules that damage cells and contribute to aging. Antioxidants include vitamins C and E, beta-carotene, selenium and flavonoids.

   • Phytochemical substances: Natural compounds contained in plants that have a beneficial effect on health. Examples of phytochemical substances include carotenoids, flavonoids, sulforafan and resveratrol.

   • Recommendations for use: Try to eat at least five portions of vegetables and fruits per day. Include vegetables and fruits of different colors in your diet to get a wide range of nutrients. Prefer fresh, seasonal products.

   • Examples:

     • Berries: Blueberries, raspberries, strawberries, blackberries are rich in antioxidants and vitamins. They help protect the cells from damage, improve cognitive functions and reduce the risk of cardiovascular diseases.
     • Leaf greens: Spinach, cabbage, Romen salad contain vitamins, minerals and fiber. They support bone health, improve vision and contribute to the normal functioning of the intestines.
     • Cross -stained vegetables: Broccoli, cauliflower, Brussels cabbage are rich in sulforatan, a substance that has anti -cancer properties. They also contain vitamins, minerals and fiber.
     • Citrus fruit: Oranges, lemons, grapefruits are rich in vitamin C, an antioxidant that strengthens the immune system and protects against infections.
     • Avocado: Contains beneficial mono -saturated fats, fiber and vitamins. It contributes to the health of the heart, improves the absorption of nutrients and maintains a feeling of satiety.

2. Legumes: source of protein and fiber: Legumes (beans, lentils, peas) are an excellent source of protein, fiber, vitamins and minerals. They play an important role in maintaining the health of the heart, intestines and general well -being.

   • Protein: It is necessary for the construction and restoration of tissues, the production of enzymes and hormones. Legumes are a good alternative to meat, especially for vegetarians and vegans.

   • Fiber: It contributes to the normal functioning of the intestines, supports a healthy level of cholesterol and blood sugar, and also contributes to a feeling of satiety.

   • Recommendations for use: Try to use legumes several times a week. Turn them in soups, salads, side dishes or use as the main dish.

   • Examples:

     • Lentils: It is quickly prepared, rich in protein and iron. It is a great addition to soups, stew and salads.
     • Beans: Different types of beans (black, red, white) contain protein, fiber and antioxidants. It is used in Chile, burrito, salads and other dishes.
     • Pea: Green peas, chickpeas contain protein, fiber and vitamins. They are an excellent side dish or ingredient for soups and snacks.

3. Whole grain products: energy and fiber: Whole grain products (brown rice, oatmeal, film, whole grain bread) are a good source of energy, fiber, vitamins and minerals. They contribute to the normal functioning of the intestines, maintain a healthy blood sugar and reduce the risk of chronic diseases.

   • Fiber: It contributes to the normal functioning of the intestines, supports a healthy level of cholesterol and blood sugar, and also contributes to a feeling of satiety.

   • Vitamins and minerals: Whole grain products contain B vitamins, iron, magnesium and other important nutrients.

   • Recommendations for use: Try to replace refined grain products with whole grains. Choose whole grain bread, brown rice, oatmeal and movie instead of white bread, white rice and other refined products.

   • Examples:

     • Oatmeal: A great option for breakfast, rich in fiber and useful carbohydrates. It helps to maintain a healthy level of cholesterol and blood sugar.
     • Brown rice: More nutritious than white rice contains more fiber and vitamins. He is a good side dish for meat, fish or vegetables.
     • Quinoa: Full protein contains all nine essential amino acids. It is a great alternative to draw or paste.
     • Whole wheat bread: More nutritious than white bread contains more fiber and vitamins. It is a good option for sandwiches and toasts.

4. Nuts and seeds: healthy fats and trace elements: Nuts and seeds are an excellent source of healthy fats, protein, fiber, vitamins and minerals. They contribute to the health of the heart, brain and bones.

   • Healthy fats: Mononasized and polyunsaturated fats that are useful for the health of the heart and brain. Nuts and seeds also contain omega-3 fatty acids that have anti-inflammatory properties.

   • Protein: It is necessary for the construction and restoration of tissues, the production of enzymes and hormones.

   • Fiber: It contributes to the normal functioning of the intestines, supports a healthy level of cholesterol and blood sugar, and also contributes to a feeling of satiety.

   • Vitamins and minerals: Nuts and seeds contain vitamin E, magnesium, zinc, selenium and other important nutrients.

   • Recommendations for use: Try to use a small portion of nuts and seeds every day. Turn them in salads, yogurts, cereals or use as a snack.

   • Examples:

     • Almond: It is rich in vitamin E, magnesium and calcium. It contributes to the health of the skin, bones and heart.
     • Walnuts: Contain omega-3 fatty acids that are useful for brain health. They are also a good source of antioxidants.
     • Seeds of Chia: We are rich in fiber, omega-3 fatty acids and antioxidants. They contribute to the normal functioning of the intestines and maintain a feeling of satiety.
     • Flax seeds: Contain lignans, substances that have anti -cancer properties. They are also a good source of fiber and omega-3 fatty acids.
     • Pumpkin seeds: Rich in zinc, magnesium and antioxidants. They contribute to the health of the immune system and prostate gland.

5. Fish and seafood: omega-3 fatty acids: Fatty fish (salmon, tuna, sardines) and seafood are an excellent source of omega-3 fatty acids, which are useful for the health of the heart, brain and joints.

   • Omega-3 fatty acids: Eicopascentaenic acid (EPC) and non-coshegexenoic acid (DGC) have anti-inflammatory properties, reduce the risk of cardiovascular diseases, improve cognitive functions and maintain joint health.

   • Recommendations for use: Try to eat fatty fish at least twice a week. Choose wild fish, as it contains more omega-3 fatty acids.

   • Examples:

     • Salmon: Omega-3 fatty acids, vitamin D and antioxidants are rich. It contributes to the health of the heart, brain and bones.
     • Tuna: Contains omega-3 fatty acids, protein and vitamins. It is a good option for lunch or dinner.
     • Sardins: Omega-3 with fatty acids, calcium and vitamin D are rich in. They contribute to the health of bones and heart.
     • Shrimp: Contain protein, zinc and selenium. They are a good option for snacks or salads.
     • Media: Rich in iron, vitamin B12 and selenium. They contribute to the health of blood and the immune system.

6. Fermentation products: maintaining intestinal health: Fermentation products (yogurt, kefir, sauerkraut, kimchi) contain probiotics, beneficial bacteria that support the intestinal health.

   • Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on health. They improve digestion, strengthen the immune system and protect against harmful bacteria.

   • Recommendations for use: Turn on the products of fermentation in your diet daily. Choose yogurt and kefir without added sugar.

   • Examples:

     • Yogurt: Contains probiotics, calcium and protein. It contributes to the health of the intestines, bones and muscles.
     • Kefir: Rickeeping probiotics than yogurt contains more types of beneficial bacteria. It strengthens the immune system and improves digestion.
     • Sauerkraut: It is rich in probiotics, vitamin C and fiber. It contributes to the health of the intestine and strengthens the immune system.
     • Kimchi: Korean sauerkraut, rich in probiotics, vitamins and minerals. It contributes to the health of the intestine and strengthens the immune system.
     • Kombucha: Enzymal tea containing probiotics and antioxidants. It contributes to the health of the intestine and strengthens the immune system.

Chapter 3: Drinks for longevity

1. Water: the basis of life: Water is necessary to maintain all physiological processes, including digestion, blood circulation and kidney function. Dehydration can lead to fatigue, headaches and other health problems.

   • Recommendations for use: Try to drink at least 8 glasses of water per day. Increase water consumption in hot weather or during physical exercises.

2. Green tea: antioxidant protection: Green tea is rich in antioxidants, especially catechins that protect the body from damage to free radicals and reduce the risk of chronic diseases.

   • Catechins: Natural antioxidants contained in green tea, which have anti -inflammatory and anti -cancer properties.
   • Recommendations for use: Drink a few cups of green tea per day. Choose high -quality green tea without added sugar.

3. Red wine: in moderation: Moderate use of red wine (one or two glasses per day) can have a positive effect on the health of the heart due to the content of resveratrol, an antioxidant that protects the vessels from damage.

   • Resveratrol: Natural antioxidant contained in red wine, which has anti -inflammatory and anti -cancer properties.
   • Important: Modelity is a key factor. Excessive alcohol use is harmful to health.

4. Herbal teas: reassurance and benefit: Herbal teas (chamomile, mint, ginger) have soothing and healing properties. They can help relieve stress, improve digestion and strengthen the immune system.

   • Examples:

     • Chamomile tea: It has soothing properties, helps relieve stress and improve sleep.
     • Mint tea: Improves digestion, relieves bloating and relieves headache.
     • Ginger tea: It has anti -inflammatory properties, facilitates nausea and strengthens the immune system.

Chapter 4: Food additives for longevity (with caution)

1. The role of food additives in maintaining health: Food supplements can play a role in maintaining health and longevity, especially if the diet does not provide a sufficient amount of certain nutrients. However, it is important to remember that additives should not replace good nutrition. Before taking any additives, you need to consult a doctor.

2. The most studied additives that potentially contribute to longevity:

   • Vitamin D: It is important for the health of bones, the immune system and general well -being. Vitamin D deficiency is common, especially in the winter months.
   • Omega-3 fatty acids: Useful for the health of the heart, brain and joints. If you do not use a sufficient amount of fat fish, consider the possibility of taking additives.
   • Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. It can help protect the heart and improve cognitive functions.
   • Curcumin: The active substance of turmeric, has anti -inflammatory and antioxidant properties. It can help reduce the risk of chronic diseases.
   • Resveratrol: The antioxidant contained in red wine has anti -inflammatory and anti -cancer properties. It can help protect the heart and improve cognitive functions.
   • Nicotinamide riboside (NR): Nicotinin Dinin Dinucleotide (NAD+), which plays an important role in cellular metabolism and energy. With age, the NAD+ level decreases, and NR supplements can help restore it.

3. The importance of consulting a doctor before taking additives: Before taking any food additives, you need to consult a doctor. The doctor will be able to evaluate your individual needs, identify possible contraindications and choose the right dosage. Some additives can interact with drugs or have side effects.

Chapter 5: Practical advice on the introduction of a healthy diet in life

1. Gradual changes in the diet: Do not try to change your diet overnight. Start with small, gradual changes that will be easier to maintain in the long term.

   • Examples:

     • Replace white bread with whole grain.
     • Add more vegetables to your dishes.
     • Try a new box from legumes once a week.
     • Drink more water during the day.
     • Replace sweet drinks with green tea or herbal tea.

2. Planning of food and cooking at home: Planning of food and cooking at home allow you to control the ingredients and the size of portions. It can also help save money and avoid the temptation of restless food.

   • Council:

     • Make a list of purchases for a week based on planned dishes.
     • Prepare large portions of dishes and freeze them for subsequent use.
     • Packing dinners to work or school to avoid snacks of unhealthy food.

3. Conscious nutrition and stress management: Conscious nutrition is a practice that includes attention to its feelings of hunger and satiety, as well as enjoying the taste and texture of food. Stress management is also important for health and longevity, since chronic stress can lead to unhealthy nutrition and other health problems.

   • Council:

     • Eat slowly and carefully, enjoying every piece.
     • Avoid food in front of a TV or computer.
     • Learn to recognize your signals of hunger and satiety.
     • Find healthy ways to control stress, such as physical exercises, meditation or communication with friends and family.

4. Physical activity as an integral part of a healthy lifestyle: Physical activity plays an important role in maintaining health and longevity. Regular physical exercises help maintain healthy weight, strengthen the heart and blood vessels, improve cognitive functions and reduce the risk of chronic diseases.

   • Recommendations:

     • Try to engage in moderate physical activity of at least 150 minutes a week, or intensive physical activity of at least 75 minutes a week.
     • Include in your training both cardio exercises (running, swimming, cycling), and strength exercises (weight lifting, push-ups, squats).
     • Find the form of physical activity that you like to make it easier to adhere to regular training.