When it comes to anti-aging foods, most Chinese people are not unfamiliar. From time to time, relatives and friends will forward us some health tips. Filial juniors often give elders high-priced health supplements. There are countless more on TV networks Recommended health products. So, in your mind, what foods can delay aging and prolong life? Is it Ganoderma ginseng, Bird’s Nest Cordyceps, Sea Cucumber Abalone, or the cheap Chinese wolfberry red dates?
Surprisingly, the answers that scientific researchers have given us are completely different from these, based on the experience and research on the longest-lived and healthiest countries in the world,
Researchers have summarized six kinds of foods for us [1-3], and the food and the heart will come together for you.
One. Traditional fermented dairy products
European longevity people generally have the habit of eating traditional fermented milk products.
A hundred years ago, Russian scientist Mechenikov studied data from 36 countries and found that Bulgaria has the largest number of centenarians; further analysis found that the longevity of these elderly people is related to their long-term consumption of local traditional yogurt.
In Europe’s longevity countries, fermented milk products are highly regarded. The Spanish eat a lot of traditional fermented yogurt on a daily basis, and the French eat a lot of fermented cheese.
Some friends may be wondering: I especially like yogurt, all kinds of yogurts in the supermarket, what big fruit yogurt, Greek yogurt, old yogurt are often drunk, and cheese is also a favorite, and I often eat double cheese pizza. Why? I still get sick often, but I don’t find any anti-aging effect?
On the surface, it did eat a lot of yogurt and cheese, but in fact, the yogurt and cheese this friend ate was completely different from the yogurt and cheese eaten by the Spanish and French. The biggest difference is whether there are a large number of active and beneficial microorganisms in these dairy products. The key to anti-aging of fermented dairy products is not the casein, lactose or fat, but the beneficial microorganisms (such as lactic acid bacteria) and Active metabolites of microorganisms (such as small molecule peptides).
Therefore, if you want to delay aging by consuming fermented dairy products, the key is to obtain a large number of active beneficial microorganisms in the edible process; therefore, traditional fermented dairy products can resist aging, and industrial processing has added various flavoring agents, thickeners, fragrances, etc. Industrial yogurt and cheese such as food additives are difficult to achieve this effect. Even in Bulgaria, once known for its longevity, with the development of industrialized dairy products, the consumption of traditional fermented dairy products has decreased, and it is no longer the hometown of European longevity.
At present, people have isolated and purified the beneficial microorganisms (mainly lactic acid bacteria) isolated from yogurt. After sufficient subclinical and clinical experiments, large-scale culture has been made into probiotic products, which is convenient for people with certain economic conditions to eat.
So, if you want to delay aging by consuming fermented dairy products, but you don’t want to buy expensive probiotic products, what can you do better? For Chinese people living in pastoral areas, this is very simple. Eat more traditional fermented dairy products locally, and use less industrial yogurt cheese, which has better taste.
; For Chinese in other regions, homemade yogurt is a good choice. Home-made yogurt made from lactic acid bacteria and pure milk has no additives and contains a lot of active probiotics. It is simple, affordable and healthy. Why not try it? .
two. Soy and tofu
If the consumption of fermented dairy products is an important reason for longevity in Europe, soy and soy products are undoubtedly the key reason for longevity in Asia. The longest-lived countries in Asia, Japan and Singapore, recommend eating soy products such as soybeans and tofu.
Soybean is not only high in protein, but also contains a large amount of isoflavones, which can fight inflammation, oxidation, aging and cancer. There are two main types of isoflavones in soybeans, genistein and daidzein. Studies have found that long-term consumption of soybeans can reduce breast cancer risk, and genistein in soybeans can also promote breast cancer treatment. Isoflavones in soybean can be converted into equol (a member of the polyphenol family) by intestinal microorganisms, which has a good anti-cancer effect.
Tofu is a cheese-like food made from soybeans. It has a high protein content and various cooking methods. Different places have their own special tofu cuisine. Tofu is also an important source of protein for Chinese, Japanese and Singaporeans. Tofu is not only as rich in isoflavones as soybeans, but also rich in minerals such as calcium, iron, manganese, selenium, phosphorus, magnesium, zinc, and copper, which are important for tooth and bone health.
Recent studies have found that the nutritional value of soybeans is higher than expected. Soybean is one of the foods with the highest dietary fiber content. The content of 100g soybean dietary fiber is as high as 15.5g, and dietary fiber is the seventh major nutrient necessary for human health. Arguably the cheapest prebiotic. But it should be noted that a large part of soybean dietary fiber is located in the skin, so if you want to be healthier when eating soy or soy milk, you must not peel and dreg.
In addition to the isoflavones, minerals, and dietary fiber that they carry, soy products can also be loaded with active microorganisms that are beneficial to humans. Nutritional products such as Nattokinase for health. In fact, soy products can carry a lot of beneficial microorganisms. Traditionally, fermented soybeans, soybean paste, yellow sauce and soy sauce fermented with soybeans, as well as fermented bean curd and stinky tofu, contain beneficial microorganisms.
Unfortunately, at present, these foods are basically on the road to industrialization. There are few beneficial microorganisms left in them. Although they taste good, a large amount of salt and food additives make these foods only general foods and cannot be used to promote health. Not to mention anti-aging.
So, for the Chinese, how to promote health by eating soy and tofu? The best way is of course to eat fermented sour milk, natto and tofu.
If you do n’t have time to make fermented soy foods, the easiest way is to eat skinned soybeans and soy products, such as whole skin soy milk with skins, and tofu and tofu-cooked dishes (quietly, made with a wall-breaking machine) Whole soy milk tastes very delicate, and no dregs are found at all when eating).
It should be noted that if you want to be healthy, it is best to eat soy products with low processing level. Even those soy product snacks with a lot of additives and seductive taste, such as dried spiced soybeans, bean gluten and spicy bars, etc., are often harmful to health.
Carrots are one of the most commonly consumed root vegetables by humans. Because they are rich in β-carotene (which is a carotenoid), they show different degrees of orange.
Beta-carotene is a precursor of vitamin A synthesis. Vitamin A plays an important role in human immune function, vision, reproduction and cell communication, but the human body cannot synthesize it and must be obtained from food. People can eat foods rich in β-carotene, such as carrots, to ensure adequate vitamin A in the body.
Beta-carotene also has an antioxidant effect, which can protect human cells from damage by free radicals.
Carotenoids help prevent age-related macular degeneration, so eating more carotenoid-rich foods such as carrots can help protect vision.
Even white carrots that do not contain carotenoids also contain falcarinol, which has anti-cancer effects.
Recent research has found that carrot juice fermented with lactic acid bacteria also has the effect of improving type 2 diabetes .
four. Cruciferous vegetables
Cruciferous vegetables, also often called Brassica vegetables, such as cabbage, broccoli, brussels sprouts, broccoli, cabbage, radish and purple cabbage, are the most common types of vegetables on people’s tables.
Cruciferous vegetables are rich in nutrients, including multivitamins (vitamin C, vitamin E, vitamin K, and folic acid), multiple minerals (potassium, calcium, and selenium) and multiple carotenoids (lutein, beta-carrot And zeaxanthin).
Due to its rich vitamin K, long-term consumption of purple cabbage, broccoli and cabbage has a certain protective effect on the heart. Cruciferous green leafy vegetables such as cabbage and purple cabbage can also delay cognitive decline, and eating regularly can promote brain health. And cruciferous vegetables are rich in soluble dietary fiber, which can promote the growth of beneficial bacteria in the intestine and help regulate blood sugar.
In addition, cruciferous vegetables also contain glucosinolates (such as isothiocyanate / sulforaphane), which not only makes these vegetables have their own unique spicy flavor, but also has various health benefits for people.
Some thioglycosides can regulate the body’s stress response and inflammatory response. For example, sulforaphane also has anti-cancer effects.
The latest research shows that the anticancer effect of sulforaphane is closely related to intestinal microorganisms, sulforaphane can promote the recovery of the flora, help repair the intestinal barrier, and reduce the inflammatory response .
Salmon deep sea fish is not only high in protein, but also rich in omega-3 fatty acids.
Omega-3 fatty acids can prevent dry eye and promote eye health; meanwhile, omega-3 fatty acids can also promote brain health and delay cognitive degradation. Recent research has found that the effects of omega-3 fatty acids on the eyes, brain, and mood are closely related to the improvement of intestinal microorganisms.
Salmon is also rich in potassium, which can promote heart health and prevent heart disease. At the same time, salmon is also rich in selenium, which can promote thyroid health.
The healthiest countries in the world, such as Iceland and Japan, eat a lot of deep-sea fish such as salmon. For friends who are near the sea, eating more salmon is a simple and effective anti-aging method. What needs attention is the cooking method. Raw food is the best. Second, When cooked, as the processing method increases and the processing temperature increases, the nutrition of the salmon will continue to be lost or destroyed.
For friends who rarely eat salmon, based on the nutritional advantages of salmon above, we can find good alternatives, such as eating more flaxseed and flaxseed oil to obtain sufficient omega-3 fatty acids.
Eat other high potassium foods such as soybeans and bananas, and eat other selenium-rich foods such as the cruciferous vegetables described above.
It should be noted that omega-3 fatty acids are essential fatty acids of the human body and are unsaturated fatty acids (with one or more double bonds). They are extremely unstable. It is best not to exceed 100 degrees during cooking, otherwise the high temperature will break the fatty acid double bonds. It may even produce harmful trans fatty acids.
six. Citrus fruits
Citrus fruits are the most often overlooked heroes in a healthy diet. Citrus is a large group of fruits, which are distributed in various places around the world, such as oranges, tangerines, grapefruits, grapefruits, lemons, mandarins, and so on.
For a long time, the main reason why people recommend eating citrus fruits is that they are rich in vitamin C. Vitamin C has many benefits for people, such as anti-oxidation, reducing inflammation levels, resisting infections, and so on.
However, in recent years, it has been discovered that citrus fruits have far more benefits for people: citrus fruits are also rich in sugar, dietary fiber, potassium, folic acid, calcium, thiamine (vitamin B1), nicotinic acid (vitamin PP ), Vitamin B6, phosphorus, magnesium, copper, riboflavin (vitamin B2) and pantothenic acid (vitamin B5).
In addition to the above nutrients, citrus fruits also contain other organic substances, such as flavonoids, coumarins, and carotenoids. Studies have found that these substances have anti-cancer, anti-cardiovascular and anti-neurodegenerative effects.
The effects of carotenoids have been described above. Coumarin is a competitive antagonist of vitamin K and has a certain anticoagulant effect. The following focuses on flavonoids.
Citrus fruits are rich in flavonoids (such as naringin and hesperidin). Investigations have shown that these flavonoids can not only prevent and delay chronic diseases caused by obesity, but also have anti-cancer effects. Long-term consumption can prolong life.
Recent research has found that the promotion of flavonoids in citrus fruits may be achieved by regulating intestinal microorganisms and protecting the intestinal barrier [6,7].
It should be noted that the anti-aging effect of citrus fruits needs to be obtained by eating fresh fruits directly, and cannot be replaced with juice or canned food. During the juice extraction process, most of the flavonoids and dietary fiber were not retained, and vitamins and minerals were also lost. The sugar and some vitamin C were retained, so freshly squeezed fruit juice could not exert the health effects of fresh fruits. And citrus fruit drinks with various additives are harmful for a long time.
In summary, it is not high-end supplements such as ginseng cordyceps, bird’s nest and sea cucumbers that can help us fight aging and prolong life. Nor are the grain or vegetable nobles such as wheat germ and wolfberry that are currently claimed to have very high specific nutrients. The 6 most common types of food-traditional fermented dairy products, soy tofu, carrots, cruciferous vegetables and citrus fruits.
Food and Heart Tips:
- Water is the most nutrient-rich nutrient required by the human body every day, but it does not provide calories. Protein, carbohydrates, and fats are the three major macronutrients that are necessary for the human body. However, the micronutrients necessary for the human body are essential for health; dietary fiber is the seventh type of nutrients necessary for maintaining human health. Regardless of your diet, you must consider this in order to be healthy.