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The closer the summer, the stronger the temptation to immediately give up everything that is fraught with extra pounds. However, a limited diet can accelerate the processes of premature aging – not only make the skin less elastic, but also reduce vitality. How to eat to keep youth, beauty and good mood, says naturopath Celine Tuati.
A balanced diet, rich in essential vitamins and minerals, is the key to maintaining youth. That is, it is absolutely impossible to starve. But that doesn’t mean you can eat everything. Here are the main rules of anti-aging nutrition.
These are natural antioxidants, which is why they are often included in many anti-aging skin creams. In addition, experts have proven their effectiveness in the prevention of osteoporosis, cardiovascular disease and other misfortunes.
Where is it contained? The main sources of polyphenols are tea, chocolate, garden berries, grapes, apples, grapefruits.
Unsaturated fatty acids against wrinkles
They not only prevent oxidation, but also strengthen cell membranes, start regeneration processes and help retain moisture in skin cells. Moreover, by lowering cholesterol levels, they prevent the development of atherosclerosis, inhibit the accumulation of fat by regulating its breakdown, and fight inflammation. In short, you need to use them regularly.
Where are they kept? Most of them are in fatty fish and seafood. Also found in any nuts, sesame, flax and sunflower seeds. You can use oils from them, preferably first cold pressed.
Iron for clarity of thought
Scientists at the University of Pennsylvania in 2007 tested how iron levels affect the intelligence of adult women. To do this, the participants were asked to take tests on attention, memory and learning ability. It turned out that even a slight iron deficiency has a bad effect on the speed and correctness of thinking.
Where is it contained? In liver, black pudding, buckwheat, apples, red meat, turkey, lentils, white beans, parsley, brown bread, dill and spinach. It is important to remember that plant iron is more difficult to absorb, and the process depends on many factors. For example, a cup of tea reduces it by 4 times, but orange juice doubles it.
Zinc for young skin
This element regulates hormonal levels and blood sugar levels, and is also involved in skin renewal and collagen synthesis. Remember, during stress, the body consumes zinc more actively, and this triggers the aging process in skin cells.
Where is it contained? The absolute champions in terms of zinc content are oysters, and pumpkin seeds are among the products available to everyone. They are also rich in nuts, cereals, beef, cheese, eggs, seafood, beets, raspberries and gooseberries.
Vitamin C against oxidative stress
Oxidative stress is the main enemy of youth. Vitamin C just resists the free radicals that cause it, and also reduces the aggressive effects of all kinds of toxins and bacteria. By the way, smokers should lean especially on foods rich in vitamin C – one cigarette deprives the body of 25 mg of ascorbic acid, which is almost a quarter of the daily requirement.
Where is it contained? In rose hips, black currants, bell peppers, lemons and oranges, herbs, garlic. And it is desirable to use all this in its raw form.
Complex carbohydrates against fatigue
They are digested slowly and support your performance for at least 4 hours and prevent hunger. The older we get, the more critical this moment is for us.
Where is it contained? We include whole grain bread, rolled oats, durum wheat pasta, brown rice, beans and bulgur in the diet. Slow carbohydrates should be ingested in small amounts during each meal. The main thing is not to lean on them too much.
Proteins for the benefit of the body
Everyone knows that proteins are the building blocks of muscles and the key to their tone. But not everyone has heard that their lack leads to weakened immunity, memory problems and decreased performance.
Where are they kept? In meat, poultry, fish, seafood, cottage cheese, cheese and eggs. Plant sources of protein are grains and legumes.
A mix of calcium and vitamin D for a perfect figure
This tandem is the secret of not only strong bones, good teeth and long nails, but also a slender figure. The fact is that calcium stimulates metabolism and fat burning. But without vitamin D, it is poorly absorbed and excreted from the body too quickly.
Where is it contained? Look for calcium in dairy products, cheese, eggs, and shrimp. Vitamin D – in butter, egg yolks, caviar and fish oil. Better yet, get out in the sun more often. After all, this vitamin is produced in the body under the influence of sunlight.
About expert
Celine Tuati(Celine Touati) – naturopath and nutritionist, author .