Good nutrition for longevity

Aging: everyone does, but it seems that some people are relatively unaffected by aging. Is this a good diet is the key to a healthier and longer lives?

Equal disease is aging?

Aging is often associated with the development of one or more chronic diseases related to, but not be so, says Jeffrey Blumberg, Ph.D., professor at the Friedman School of Nutrition Science and Policy, University of Tufts.

There is always only a matter of time until a heart attack or stroke, type 2 diabetes or cancer have to break a hip because of osteoporosis and Alzheimer's disease develop, even if these conditions are often associated with aging, says Blumberg.

Your risk of disease and disability increases with physical inactivity, genetic predisposition and poor diet.


Yes, what is the best diet to prevent, delay, or minimizing the conditions associated with aging, including inflamed joints marking the memory and vision problems?

Most food nutritional benefits greatly from the fresh vegetables, fruits and vegetables - which are naturally low in many nutrients and calories, says Bradley Willcox, MD, MPH, co-author of the program and the Okinawa Professor Geriatric Medicine at the University of Hawaii.

Experts suspect that the production of antioxidants, legumes and whole grains are largely responsible for booking over time found.

Antioxidants such as vitamin C and E and other compounds, including polyphenols and anthocyanins, battle free radicals - unstable forms of oxygen damage to cells. Free radicals form from normal metabolism. Your body produces in response to UV radiation of high intensity sunlight, air pollution, smoking and passive smoking.

The structure of free radicals contribute to aging process and developing a number of age-related diseases such as cancer, heart disease and inflammatory diseases, including arthritis. Even worse, aging increases free radical production. This means your diet should be healthier than ever during the year.

The question is, of course, how to do it?




Antioxidants create many of chaos, where more time is needed for longevity, and aging. We need to optimize a wide range of valuable nutrients such as protein, calcium and vitamin D, and minimize food components, including the effects of saturated and trans fats.

Even if none of these foods is the 芦Fountain of Youth, and may decrease regularly as part of a balanced diet, time takes toll on your body.


Nuts are cholesterol-free source of protein, and a worthy replacement for fatty meats. The research is published in the medical journal American Journal of Clinical Nutrition found that a group of about 35,000 women, those who ate foods rich in vitamin E, including nuts reduces the risk of stroke.

Almonds for their high vitamin C pecans, for its antioxidant and walnuts for omega-3 fatty acids.


* Top of breakfast cereals, yogurt, salads and cooked vegetables with an ounce of chopped walnuts.
* Snack (for one ounce of whole almonds around 24) for almost half the vitamin E you need daily.
* Enjoy a nut butter sandwich with whole grain.
* Make a smoothie by blending a frozen medium banana, 1 / 2 cup plain non-fat yogurt, 1 / 4 cup chopped walnuts and 2 teaspoons sugar (optional).


According to the American Heart Association, ports, fish omega-3 fats, which reduce the risk of plaque formation in arteries, reduce blood triglyceride (fat) levels, thereby lowering blood pressure and reduces the risk of sudden death . Protein Fish is a good choice because of the relatively low in saturated fat and cholesterol.


Salmon, sardines and canned tuna fish is of the highest levels of omega-3 fatty acids.


* Have at least two fish meals a week instead of fatty meats.
* In light canned tuna or canned salmon or chicken salad instead of cheese.


Olive oil is rich in monounsaturated fatty acids are heart healthy and beneficial plant compounds. It is also without trans fats in margarines and other processed foods, and this is a good thing. A study in the journal 'Neurology published has found that in healthy individuals 65 years and older, more saturated fats and trans fats, more cognitive skills for six years.


The extra virgin variety. A recent study in the journal Annals of Internal Medicine found extra virgin olive oil less expensive than other types of higher rates of high density lipoprotein (HDL or good cholesterol) in men.

Extra Virgin Olive Oil is also an economic Oleocanthal, a compound that mimics the effect of anti-inflammatory drugs like aspirin and ibuprofen.


It is good for you, but do not overdo it, the calories of olive oil. Limit total oil consumption to 7 teaspoons daily (if all added fats and olive oil is from you) on a diet of 2,000 calories, 5 on the draft of 1600 calories.

* Make the sauce with some olive oil and balsamic vinegar to three parts.
* Choose olive oil instead of butter or margarine.
* Jacket lightly chopped broccoli, sweet or white potatoes, carrots and olive oil and bake on a baking sheet at 400 degrees until done.




Plans for fiber, vitamins and minerals, and hundreds of phytonutrients, anti-aging. When it comes to anti-aging, and products of better quality than others, according to US Department of Agriculture for testing antioxidant activity.

But all fruits and vegetables are better than nothing. People who have been included in production - more than 10 servings a day - have higher levels of antioxidants in their blood, which probably age better. Lovers also produce stronger bones, magnesium and potassium that fruits and vegetables supply (dark green and rich in vitamin C is essential for strong bones).

Fruits: Blueberries, cranberries, blackberries, raspberries, strawberries, apples and cherries.

Vegetables: spinach, kale,, broccoli, artichokes, avocado, asparagus, cauliflower, sweet potatoes, carrots, pumpkins and onions.


* Include fruit at least once a day for breakfast cereals, smoothies or salads, or snack for those who are.
* Add dried cranberries or cherries, cooked whole grains.
* Make a quick guacamole by mixing large and ripe avocado, diced tomatoes and 1 tablespoon each olive oil, fresh chopped cilantro and chopped onion.
* Be ready to enjoy a smoothie with pumpkin 1 cup canned pumpkin 1 / 2 cup low-fat milk, cinnamon and sugar. Heat the rest of the box as a garnish. Frozen chopped kale or spinach soups and pasta dishes.


Legumes are packed with complex carbohydrates and fiber, to ensure an even more sugar and insulin levels in the blood and provide a source of protein without cholesterol. Legumes are also antioxidants.


From the black beans, soy beans, are all good for you.






Whole grain foods retain more nutrients from natural, especially anti-aging vitamin C, fiber and B vitamins than refined varieties. It is also an abundance of antioxidants.


Quinoa, millet, barley, oats, whole wheat pasta, bulgur, wild rice.




Dairy products are excellent sources of bone-strengthening calcium. They also provide protein, which strengthens bones and muscles and needed for advanced immune system function.


Milk, 1% low-fat or fat-free. Milk with vitamin D, necessary for the fortified calcium absorption. If adequate levels of vitamin D in May of the prostate, reducing the bowel and breast cancer.



Fighting Fat, live longer?

This is not just what you eat, when to stop the aging process. Calories count.

Being overweight stresses your heart, blood vessels and joints, accelerating age-related diseases, said Willcox.

Excess body fat also plays a role in the development of dementia, certain cancers and eye diseases including cataracts and age-related macular degeneration.

Cutting a few hundred calories per day for normal maintenance you can do everything you need to do 80 or 90 years you in relatively good health.

That's what Wilcox and colleagues found that mortality rates are for 2000 by non-eating men. In the study, men consumed an average of 1,900 calories per day - about 15% below the average for the whole group - were less likely than 36 years of the study died.

Nobody knows exactly how a low-calorie diet prolongs life. Perhaps the secret lies in a slower metabolism, which is to consume less food. A lower metabolism means that your body produces fewer free radicals.

Reducing calories is also a reduction of core body temperature and insulin, two indicators of a long life. A recent study in the Journal of the American Medical Association found that overweight people should reduce their daily caloric intake by up to 25% more likely to reduce normal body temperature and levels of fasting insulin levels.

Removal: We all do. Perhaps the combination of a diet rich in anti-aging food with fewer calories overall can help us do better - and live longer.