Proper nutrition for longevity: Products

Proper nutrition for longevity: Products

Chapter 1: Fundamentals of longevity and the role of nutrition

Longevity, active and healthy life in old age is the goal of many. Although genetics plays a certain role, the growing volume of research indicates that the lifestyle, especially the diet, has a significant impact on the duration and quality of life. Proper nutrition for longevity is not just a limitation of calories or the exclusion of certain products. This is a comprehensive approach aimed at providing the body with all the necessary nutrients for optimal functioning, protection against diseases and slowing down aging processes. This approach includes a conscious choice of products, an understanding of their effect on health and the formation of stable nutrition habits that support the body throughout life.

1.1. Antioxidants and protection against damage to free radicals:

Free radicals are unstable molecules formed as a result of normal metabolic processes and under the influence of external factors, such as pollution, smoking and ultraviolet radiation. They damage cells, DNA and other important components of the body, contributing to the development of chronic diseases and accelerating aging. Antioxidants are substances that neutralize free radicals, preventing their destructive effect. The diet rich in antioxidants is a key factor in the fight against oxidative stress and maintaining health at the cellular level.

The main antioxidants include:

• Vitamin C: It is necessary for the synthesis of collagen, strengthen the immune system and protection against oxidative stress. Contained in citrus fruits, berries, pepper and sheet green vegetables.
• Vitamin E: Fatable antioxidant protecting cell membranes from damage. Contained in nuts, seeds, vegetable oils and avocados.
• Beta-carotene: The predecessor of vitamin A, with antioxidant properties. Contained in carrots, sweet potatoes, pumpkin and spinach.
• Selenium: A microelement necessary for the work of antioxidant enzymes. Contained in Brazilian nuts, seafood, meat and poultry.
• Polyphenols: A wide class of antioxidant compounds contained in fruits, vegetables, tea, coffee and red wine. Include flavonoids, anthocyanins, resveratrol and others.

1.2. Inflammation and chronic diseases:

Chronic inflammation is a hidden, long process that plays a key role in the development of many diseases associated with aging, such as cardiovascular diseases, cancer, type 2 diabetes and Alzheimer’s disease. Diet can have both pro -inflammatory and anti -inflammatory effects.

Products that contribute to inflammation:

• Processed products: They contain a lot of sugar, trans fats and refined carbohydrates that stimulate inflammatory processes.
• Red meat: Excessive intake of red meat is associated with an increased risk of inflammation and chronic diseases.
• Sahar: It causes sharp jumps in blood sugar, which leads to inflammation.
• Transjir’s: Contained in fried foods, margarine and some processed products.
• Refined carbohydrates: White bread, pasta and rice are quickly digested and cause an increase in blood sugar.

Products with anti -inflammatory properties:

• Omega-3 fatty acids: Contained in fatty fish (salmon, mackerel, sardines), linen seed, chia and walnuts.
• The first squeezing olive oil: Contains olekantal with anti -inflammatory properties similar to ibuprofen.
• Fruits and vegetables: Rich in antioxidants and phytochemicals that reduce inflammation.
• Turmeric: Contains curcumin, a powerful anti -inflammatory agent.
• Ginger: It has anti -inflammatory and antioxidant properties.

1.3. Microbia of the intestines and general health:

The intestinal microbia is a set of microorganisms that live in our intestines. It plays an important role in digestion, immunity, synthesis of vitamins and mood regulation. The imbalance of microbioma (dysbiosis) is associated with various diseases, including obesity, type 2 diabetes, intestinal inflammatory diseases and mental disorders.

Maintaining a healthy microbioma:

• Probiotics: Living microorganisms contained in fermented products such as yogurt, kefir, sauerkraut and kimchi. They help increase the amount of beneficial bacteria in the intestines.
• Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria. Contained in onions, garlic, bananas, asparagus and oats.
• Food fibers: Contained in fruits, vegetables, whole grain products and legumes. They contribute to the growth of beneficial bacteria and improve digestion.
• A variety of nutrition: The consumption of a wide range of products provides a variety of nutrients necessary to maintain a healthy microbioma.

Chapter 2: Key products for longevity

2.1. Fruits and berries:

Fruits and berries are a rich source of vitamins, minerals, antioxidants and dietary fibers. They help protect the cells from damage, reduce inflammation and improve the general health of health.

• Berries: Blueberries, raspberries, strawberries, cranberries and other berries contain a large number of anthocyans, powerful antioxidants that improve cognitive functions, protect the heart and reduce the risk of cancer.
• Citrus: Orange, lemons, grapefruits and limes are rich in vitamin C, which strengthens the immune system and protects from oxidative stress.
• Apples: Contain quercetin, antioxidant, which reduces inflammation and protects against cardiovascular diseases.
• Pomegranate: Contains a punikalagin, a powerful antioxidant that protects the heart and reduces the risk of cancer.
• Avocado: Contains useful fats, fiber, vitamins and minerals. Promotes heart health and reduces the risk of type 2 diabetes.

2.2. Vegetables:

Vegetables are the basis of a healthy diet. They are rich in vitamins, minerals, antioxidants and dietary fiber, and also contain few calories.

• Leaf green vegetables: Spinach, kale cabbage, Romen salad and other leaf green vegetables are rich in vitamins K, A and C, as well as folic acid and other nutrients. They contribute to the health of bones, protect their eyes and reduce the risk of chronic diseases.
• Cross -stained vegetables: Broccoli, cauliflower, Brussels cabbage and white cabbage contain sulforafan, a substance that has anti -cancer properties.
• Carrot: It is rich in beta-carotene, which turns into vitamin A in the body. Vitamin A is important for vision, immunity and skin health.
• Pepper: Contains vitamin C and capsaicin, which has anti -inflammatory properties.
• Onions and garlic: Contain allicin, compound that has antibacterial and anti -inflammatory properties.

2.3. Whole grain products:

All -grain products contain more fiber, vitamins and minerals than refined grains. Fiber promotes saturation, improves digestion and reduces the risk of chronic diseases.

• Oatmeal: Contains beta-glucan, soluble fiber, which reduces blood cholesterol.
• Quinoa: It contains all nine essential amino acids, which makes it a full -fledged protein.
• Brown rice: Richer fiber and nutrients than white rice.
• Buckwheat: Contains routine, an antioxidant that strengthens blood vessels.
• Whole wheat bread: Choose bread containing at least 3 grams of fiber per portion.

2.4. Legumes:

Legumes are an excellent source of protein, fiber, vitamins and minerals. They help reduce blood cholesterol, improve control over blood sugar and contribute to saturation.

• Lentils: It is rich in protein, fiber and iron.
• Beans: Contains a lot of fiber and antioxidants.
• Pea: A good source of protein and vitamins of group B.
• NUT: Contains fiber, iron and magnesium.
• Soy: Contains all nine essential amino acids and isoflavons that have antioxidant properties.

2.5. Nuts and seeds:

Nuts and seeds are a good source of healthy fats, protein, fiber, vitamins and minerals. They contribute to heart health, reduce the risk of type 2 diabetes and maintain brain health.

• Walnuts: Contain omega-3 fatty acids that are useful for the health of the heart and brain.
• Almond: It is rich in vitamin E, magnesium and calcium.
• Brazilian nuts: Contain selenium, an important antioxidant.
• Flax seeds: Contain omega-3 fatty acids and fiber.
• Seeds of Chia: Contain omega-3 fatty acids, fiber and antioxidants.
• Sunflower seeds: Rich in vitamin E and selenium.

2.6. Fish and seafood:

Fat fish, such as salmon, mackerel and sardines, contains omega-3 fatty acids that are useful for the health of the heart, brain and joints. Seafood is also a good source of protein and other nutrients.

• Salmon: Omega-3 fatty acids and vitamin D.
• Skumbry: A good source of omega-3 fatty acids and vitamin B12.
• Sardins: Contain omega-3 fatty acids, calcium and vitamin D.
• Shrimp: A good source of protein and selenium.
• Oysters: Contain zinc, iron and vitamin B12.

2.7. Useful fats:

Useful fats, such as mononensaturated and polyunsaturated fats, are necessary for the health of the heart, brain and skin. They also help the body absorb fat -soluble vitamins.

• The first squeezing olive oil: Contains mono -saturated fats and antioxidants.
• Avocado: Contains mono -saturated fats, fiber and vitamins.
• Nuts and seeds: Contain useful fats, protein and fiber.
• Fat fish: Contains omega-3 fatty acids.

2.8. Enzymed products:

Enzymed products contain probiotics, beneficial bacteria that improve intestinal health.

• Yogurt: Contains probiotics and calcium.
• Kefir: Contains probiotics, protein and vitamins.
• Sauerkraut: Contains probiotics and vitamin C.
• Kimchi: Contains probiotics, vitamins and minerals.
• Kombucha: Enzymal tea containing probiotics and antioxidants.

2.9. Tea and coffee:

Tea and coffee contain antioxidants that protect the cells from damage.

• Green tea: Contains Epagallokatechin Gallat (EGCG), a powerful antioxidant.
• Black tea: Contains theatlavins and theaterbigs, antioxidants.
• Coffee: Contains chlorogenic acid, antioxidant.

2.10. Herbs and spices:

Herbs and spices contain antioxidants and have anti -inflammatory properties.

• Turmeric: Contains curcumin, a powerful anti -inflammatory agent.
• Ginger: It has anti -inflammatory and antioxidant properties.
• Cover: Reduces blood sugar.
• Rosemary: Improves memory and cognitive functions.
• Oregano: It has antibacterial and antiviral properties.

Chapter 3: Nutrition and age characteristics

3.1. Food in youth (20-30 years old):

At this age, it is important to lay a strong foundation for health for the future. The main attention should be paid to the formation of healthy nutrition habits, maintaining optimal weight and providing a sufficient amount of nutrients for growth and development.

• Protein: It is necessary to build and restore fabrics. It is recommended to consume 0.8 grams of protein per kilogram of body weight per day.
• Calcium: It is important for bones health. It is recommended to use 1000 mg of calcium per day.
• Iron: It is especially important for women during menstruation. It is recommended to use 18 mg of iron per day.
• Folic acid: Important for women planning pregnancy. It is recommended to use 400 μg of folic acid per day.
• Limit the consumption of processed products, sugar and trans fats.

3.2. Power in adulthood (40-50 years):

At this age, metabolism slows down, and the risk of developing chronic diseases increases. It is important to focus on maintaining optimal weight, monitoring the level of cholesterol and blood sugar, as well as a decrease in inflammation.

• Fiber: Promotes saturation, improves digestion and reduces blood cholesterol. It is recommended to use 25-30 grams of fiber per day.
• Omega-3 fatty acids: Useful for the health of the heart and brain. It is recommended to use 1-2 grams of omega-3 fatty acids per day.
• Antioxidants: Protect cells from damage. Use a lot of fruits and vegetables.
• Limit the consumption of red meat, alcohol and salt.

3.3. Power in old age (60+ years):

At this age, it is important to maintain muscle mass, provide a sufficient amount of vitamin D and B12, and also prevent dehydration.

• Protein: It is necessary to maintain muscle mass. It is recommended to consume 1.0-1.2 grams of protein per kilogram of body weight per day.
• Vitamin D: It is important for the health of bones and immunity. It is recommended to use 800 IU vitamin D per day.
• Vitamin B12: It is important for the health of the nervous system. It is recommended to use 2.4 μg of vitamin B12 per day.
• Water: Important to prevent dehydration. Drink at least 8 glasses of water per day.
• Easily digestible products: Choose products that are easy to chew and digest.

Chapter 4: Dietary strategies for longevity

4.1. Mediterranean diet:

The Mediterranean diet is a traditional diet common in the Mediterranean countries. It is characterized by high consumption of fruits, vegetables, whole grain products, legumes, nuts, seeds and olive oil, moderate fish and poultry consumption, and low consumption of red meat and processed products. The Mediterranean diet is associated with numerous health benefits, including a decrease in the risk of cardiovascular diseases, cancer, type 2 diabetes and Alzheimer’s disease.

4.2. Dieta Mind:

The Mind diet (Mediterranean-Dash International Delay) is a diet designed specifically to improve cognitive functions and reduce the risk of Alzheimer’s disease. It combines the elements of the Mediterranean diet and diet Dash (Dietary Approaches to Stop Hypertension). Mind diet includes:

• Leaf green vegetables: At least six servings per week.
• Berries: At least two servings per week.
• Nuts: At least five servings per week.
• Olive oil: Use as the main source of fat.
• Whole grain products: At least three servings per day.
• Fish: At least once a week.
• Bird: At least twice a week.
• Bobs: At least four times a week.
• Wine: One glass per day (optional).
• Limit the consumption of red meat, butter, cheese, fried foods and sweets.

4.3. Interval fasting:

Interval fasting is a power scheme in which the periods of food and starvation alternate. There are various types of interval starvation, including:

• 16/8: Eat for 8 hours and starve for 16 hours.
• 5:2: Eat as usual for 5 days a week and limit the consumption of calories up to 500-600 for 2 days a week.
• Eat-Stop-Eat: Starring for 24 hours one or twice a week.

Interval fasting can help reduce weight, improve control over blood sugar and reduce the risk of chronic diseases. However, before starting interval fasting, consult a doctor.

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

5.1. Power planning:

Power planning is the key to success. Plan your dishes and snacks in advance to avoid impulsive solutions and unhealthy snacks.

• Make a shopping list: Before going to the store, make a list of the necessary products so as not to buy excess.
• Prepare food at home: This will allow you to control the ingredients and the size of the portions.
• Prepare in advance: Cut the vegetables and fruits in advance so that it is convenient to use for snacks.

5.2. Conscious nutrition:

Conscious nutrition is a practice that involves focusing on the sensations of hunger and satiety, as well as on the taste, smell and texture of food. Conscious nutrition can help you eat less and better control your food habits.

• Eat slowly: Take your time and chew on food thoroughly.
• Focus on food: Do not be distracted by TV, phone or computer.
• Listen to your feelings: Eat when hungry and stop when you feel satiety.

5.3. Gradual changes:

Do not try to change all your food habits at once. Start with small, gradual changes and add new useful habits as it becomes comfortable.

• Add more fruits and vegetables to your diet.
• Replace refined grains with whole grain products.
• Reduce the consumption of processed products, sugar and trans fats.
• Drink enough water.

5.4. Contact the nutritionist:

A nutritionist can help you develop an individual food plan that meets your needs and goals. He can also help you understand complex nutrition issues and give you practical tips on the introduction of healthy nutrition habits.

5.5. Enjoy food:

Healthy diet should not be boring and monotonous. Enjoy food and experiment with new recipes and products. Remember that nutrition is one of the most important aspects of a healthy lifestyle, and it can have a significant impact on your longevity and quality of life.