In recent years, not only women but also men have become concerned about aging, and anti-aging care, including nutritional aspects, has been gaining attention. In this section, we will talk at length about anti-aging foods, drinks, and dietary methods that are effective in preventing aging.
Causes of premature aging
The main causes of premature aging are oxidation and glycation. Oxidation is a process by which cells in the body are damaged by the attack of reactive oxygen, causing them to lose their functions. Oxidation has been associated with skin problems, such as spots and sagging, aging, cancer, and lifestyle-related diseases. Reactive oxygen species (ROS) is produced when oxygen is used and cannot be completely removed from the body. On the other hand, superoxide and hydrogen peroxide, which are types of ROS, protect the body from pathogens and viruses, and moderate amounts of ROS are useful for maintaining the health of the body.
The mechanism that inhibits the action of these reactive oxygen species is the antioxidant effect. Antioxidant activity, like the immune system, declines as we age, and especially after we are in our 40s, it is more likely that our oxidative power will start to outweigh it. However, if you pay a little attention to your regular diet, including active intake of antioxidants such as vitamin C, vitamin E, polyphenols, and uric acid, antioxidant effects can work well even at older ages.
Glycation, on the other hand, specifically refers to the process of cell damage caused when sugar is consumed in excess and it binds to bones and proteins. When excess sugar and protein are combined in the body, a bad substance called “AGE” is produced, which attacks proteins in blood vessels, bones, internal organs, muscles, skin, hair, etc., causing various functional deterioration of the body. Both oxidation and glycation have been studied as problems that lead to aging.
Nutrients and foods that prevent aging
By making a few changes to your daily diet, you can help prevent aging. Here are some effective anti-aging nutrients and foods.
Animal protein: meat, fish, eggs
Animal proteins found in meat, fish, and eggs are rich in amino acids, which are the raw materials for skin and hair. These proteins are known for their anti-aging effects.
The recommended daily protein intake is 60 g for adult males and 50 g for adult females, unless there are special circumstances. It is a good idea to first check the nutritional labels on food packaging or on the Internet to get an idea of how much protein you normally consume.
In addition, there are 20 types of amino acids, found not only in different foods, but in different parts of those foods. Therefore, in order to consume amino acids in good balance, it is better to consume them from more than one food source for better anti-aging effects.
Minerals: seaweed
Minerals found in seaweed and seafood include calcium and magnesium. Calcium helps build strong teeth and bones, while magnesium helps regulate blood pressure and body temperature. Steaming is the recommended cooking method because the minerals are heat resistant and dissolve easily in water. These nutrients keep you healthy and you will look younger than your age.
Soy isoflavone: soy products
Soy isoflavone is a nutrient found in soy products such as tofu and natto, and is known to work in a similar way to the female hormone estrogen, promoting skin metabolism, maintaining hair luster and elasticity, preventing cholesterol increase, and regulating the autonomic nervous system. All of these effects make you look younger, so if you are thinking about anti-aging, you should take these products.
Vitamins: nuts and vegetables
Vitamins are also essential for anti-aging, but there are many different types of vitamins. For example, vitamin E, which is found in nuts such as almonds and walnuts, has been shown to prevent the oxidation of lipids, and vitamin C, which is found in many fruits and vegetables, has antioxidant properties. Consuming a variety of vitamins will help us stay healthy and will help us fight aging.
When eating vegetables, try to eat them warm rather than raw, as this will keep your body cooler. Foods containing vitamins A, D, K, and E are resistant to heat, while vitamin C is weak against heat, so keep in mind the characteristics of each vitamin when cooking.
Anti-aging drinks
Next, we will discuss drinks that are effective for anti-aging. Antioxidants are effective in anti-aging, so drinks that contain polyphenols and chlorogenic acid are recommended.
First, red wine, coffee, green tea, and black tea are rich in polyphenols. Polyphenols have antioxidant properties and are recognized to help maintain healthy skin and hair, as well as prevent atherosclerosis. However, coffee, green tea, and black tea contain caffeine, so as with red wine, be careful not to drink too much. Chlorogenic acid is found in coffee.
Also, choose warm rather than cold beverages. This will keep your body cool and the absorption rate increases.
Diet to prevent aging
The secret to anti-aging lies not only in food and drink, but also in the way we eat. Finally, here are some dietary tips to prevent aging.
Eat moderately and do not overeat
It is easy to eat a lot after a day of hard work or housework, but be careful not to eat too much fat, carbohydrates, or salt, as these can lead to glycation. By eating moderately, you can prevent high blood pressure, metabolic syndrome, and accelerated aging due to obesity.
A fully belly does not mean to eat until you feel full, but stopping eating right before that sensation. Also, make sure to eat a balanced diet of vegetables, meat, fish, and eggs.
Watch your intake of carbohydrates
Be careful not to consume too much sugar. It is a well-known fact that sweets such as chocolate, ice cream, cakes and cookies, and soft drinks contain plenty of sugar. However, we are rarely aware of the actual amount of sugar contained in them. As an example, a 50-gram bar of chocolate from a famous candy maker contains the same amount of sugar as 6 sugar cubes (a sugar cube weights around 4 grams). In addition, many snacks contain a lot of flour and sugar, and fried products in particular can lead to excessive intake of fat as well as sugar.
Also, most soft drinks contain artificial sweeteners, which are considered to produce 10 times more AGE than regular sugar. Be careful if you think you are safe because your calory intake is low. When we are tired, we tend to reach for sweets, but the sugar contained in them can lead to the production of large amounts of AGE and the acceleration of aging. Be moderate with snacks. AGE is also found in fried foods such as fried chicken. Cooking at high temperatures increases AGE, so it is recommended to cook foods at low temperatures, such as boiling or steaming, rather than frying, grilling, or stir-frying.
Pay attention to the order in which you eat
Simply paying attention to the order in which you eat can have an anti-aging effect. Eating in the first place vegetables, which are high in dietary fiber, will slow down the rise in blood glucose. Next, have meat and fish, which contain protein, and finally carbohydrates such as rice and bread. This will moderate the speed of digestion and absorption of carbohydrates and reduce the rapid rise in blood glucose levels.
If you eat like this, carbohydrates are less likely to be retained in the body, suppressing the formation of AGE. You may be tempted to eat rice with your main dish, but try to hold back. It is important to do this on a daily basis. It is also important to chew your food well. Eating slowly will help prevent overeating and promotes digestion.
We have introduced some anti-aging foods, drinks, and diets. We encourage you to consciously consume antioxidant-rich foods and drinks for anti-aging. Let’s maintain a good health. If necessary, it is also recommended to take antioxidant supplements such as NMN.
