Fountain of youth in food
The following is actually a report recommended for me on my diet. I have taken out some useful information and share it here with you all. Here’s to the world full of healthy population:
Back to basic: Eat the five basic food groups – grains, vegetables, fruits, dairy products, and meats. Everyday!
Consume more than 23 grams of fiber per day on average.
Eat less than one serving of red meat like beef and lamb per week. Red meat is high in unwanted saturated fat and cholesterol.
A daily potassium intake of 3000 mg or more per day lowers your blood pressure, slows aging of your circulatory system, and prevents strokes. Some potassium-rich foods include: orange juice, potatoes, avocados, figs, bananas, lentils, soybeans, and whole grain breads and cereals.
Low dietary cholesterol intake reduces the aging of your arteries. Nice!
Consume a low amount of saturated fat. Saturated fats are found mainly in meat and dairy foods. Low amounts of saturated fat in a person’s diet can help prevent arterial and immune system aging. Noted.
Polyunsaturated fat helps prevent high blood pressure and possibly some cancers. You want to consume mostly polyunsaturated fat and keep saturated fat intake low. High saturated fat intake causes arterial aging. Most foods contain both polyunsaturated and saturated fats. Therefore, you may have a high intake of polyunsaturated fat as well as a high intake of saturated fat. If you have a high intake of saturated fat, try reducing your saturated fat intake without reducing your polyunsaturated fat intake. The best way to accomplish this balancing act is to adjust the proportion of polyunsaturated and saturated fats in your diet. Hmmm… bit confusing huh?
Nuts are not only a rich source of protein but also contain important nutrients and minerals that help regulate and lower blood pressure and cholesterol. Nuts are rich in vitamin E, thiamin, niacin, riboflavin, magnesium, zinc, copper, and selenium. Some seeds, including sunflower, pumpkin and sesame seeds, also contain potassium and phosphorus. Both nuts and seeds have a lot of fiber as well. Nuts also contain specific proteins that are especially rich in arginine, an amino acid that may provide a heart-healthy benefit. Peanuts, walnuts, almonds, and hazelnuts are good sources of arginine. So… Go Nuts!
Start taking multi-vitamins (especially for me). Food is your number one source of nutrients, but taking a multivitamin daily is the best way to cover any gaps in your nutrition profile. Even under the best eating behaviors, some individuals’ genetic variations make vitamin and mineral deficiencies possible. Anyone who has a hectic lifestyle, has a low-calorie intake, or cannot eat certain foods, such as dairy products, should consider a broad-spectrum multivitamin (like me).
Eat more foods that are rich in flavonoids. Flavonoids are natural antioxidants that boost your immune system and help fight cancer and infections. Flavonoid-rich foods include apples, strawberries, cranberry juice, broccoli, onions, lettuce, tea, tomatoes, and tomato products such as tomato juice, sauce, and paste.
Increase your vitamin intake. Vitamin E is an antioxidant that acts as an anti-aging agent. It slows the aging of your arteries, immune system, and nervous system. The best source of vitamin E is tablet or liquid supplementation.
Folic acid is a vitamin that helps reduce the level of homocysteine in the blood. Homocysteine is an amino acid that is thought to cause premature aging from heart disease and blood clots. Very important for pregnant women.
Vitamin C is a natural antioxidant. Taken at an optimal level, it can prevent cancer and slow down immune system and coronary artery aging. Since vitamin C is water soluble, it washes out of your body when you urinate. For this reason, it is important to portion out your vitamin C intake over the course of the day.
Build stronger bones and prevent fractures from falls by increasing the amount of calcium intake.