Nutrition for youth: aging factors and protective foods

Aging is a complex biological process that is influenced by numerous factors, such as chronic inflammation, oxidative stress, atherosclerosis, accumulation of advanced glycation end products, and damage to genetic material.

The good news is that many of these processes can be mitigated through proper nutrition, particularly by eating certain foods.

1. Fatty fish

Fatty wild cold-water fish such as salmon, herring and mackerel are rich in omega-3 fatty acids. Omega-3s have powerful anti-inflammatory and antioxidant properties, protect the heart and blood vessels, and maintain healthy skin and bones.

2. Fruits, vegetables and herbs

Fruits, vegetables and herbs of various colors contain more than 1,000 phytochemicals that are natural antioxidants. Antioxidants protect the body's cells from damage, slowing down the aging process. The recommended intake of fruits and vegetables per day is at least 500 g.

3. Whole grains and legumes

Whole grains and legumes, such as brown rice, oats, beans and lentils, are rich in fiber, B vitamins and protein. Fiber helps prevent bowel cancer and supports a healthy microbiota, which plays an important role in preventing insulin resistance and the accumulation of advanced glycation end products.

4. Low-fat dairy products

Low-fat and unsweetened dairy products such as milk, yogurt and cheese are a major source of calcium. Calcium plays an important role in strengthening bones and preventing osteoporosis.

5. Drinking water

Water is necessary for all processes in the body. It helps remove toxins, maintains moisture balance and improves the appearance of the skin. To maintain optimal hydration, it is recommended to drink at least 2-3 liters of water per day.

6. Limit processed foods, sugar and saturated fats

Processed foods, sugar and saturated fats can all contribute to aging. Processed foods often contain harmful additives, preservatives and trans fats. Sugar causes inflammation and promotes the accumulation of advanced glycation end products. Saturated fats increase cholesterol levels and the risk of heart disease.

By eating a balanced diet that is rich in these protective foods, we can slow down the aging process and keep our bodies healthy and youthful.