What are the 10 major nutrients that are effective for anti-aging? Diet is the most important factor when considering anti-aging. On the other hand, calorie surplus is not good for your health. We will introduce foods with high antioxidant power, nutrients, and moderate calorie intake that remove rust from the body and keep it young.
Table of Contents
The 10 major nutrients… why diet is essential for anti-aging
Diet is very important to maintain youthfulness and practice anti-aging healthily. The food we eat is absorbed in the body and converted into energy for cells, bones, muscles, fat, skin, and hair. In other words, food is the raw material that makes up our bodies.
Typical signs of aging include brittle bones, weakened muscles, reduced fat, weakened skin, and reduced hair. Food is a big key. So in this article, we’ll introduce you to the nutrients that our guide considers important, and the foods that contain them.
What are the 10 major nutrients that are effective for anti-aging?
Food is the raw material that builds the body, so let’s examine it carefully before eating.It is essential to eat a well-balanced diet containing proteins, fats, carbohydrates, vitamins and minerals. Based on that, the guide picks up 10 nutrients that the body needs to stay young and tries to consciously consume them from various foods.
1. Lean Protein
Choose lean cuts of meatProtein is essential as a material that forms the entire body, such as muscles, bones, and hormones. One thing to keep in mind is that if you try to get your protein from meat, you’ll end up eating excess fat, resulting in a calorie surplus.
Therefore, try not to eat too much fat and marbled meat, and actively eat lean meat such as beef and pork tenderloin, chicken, mutton, and horse meat, fish, soy products such as natto and tofu, and avocado. That way, you’ll be cutting down on calories.
2. Low GI carbohydrates with a gradual rise in blood sugar
Brown rice is also good for hair and is slowly digested and absorbed, so it has a lower GI than white rice.If the sugar is broken down immediately after eating, the sugar in the blood will suddenly increase, and a large amount of insulin will be required to process it, placing a heavy burden on the pancreas, which produces insulin.
Therefore, eating low GI foods, which break down sugars slowly and do not rapidly secrete insulin, will help the pancreas, prevent diabetes and obesity, and help maintain a youthful appearance.
How to distinguish low GI foods are brown rice and barley rice rather than rice, rye bread and germ bread rather than white bread, cane sugar and brown sugar rather than white sugar, and foods with skin, germs, and shells rather than refined white foods. to choose.
3. Lipids that improve circulation without polluting the body
Olive oil helps reduce bad cholesterolFat is an important nutrient that serves as a source of energy for the body and produces hormones. put away.
Especially after the age of 40 when metabolism slows down, it is necessary to be careful not to increase triglycerides and bad cholesterol that stain blood vessels.
To do this, consume olive oil and safflower oil, which help reduce bad cholesterol. Beef and pork fat has a high melting point and hardens at room temperature, so it tends to harden in the body and stain the body.
Fish oil has a low melting point and does not solidify even at room temperature, so it is less likely to clog blood vessels and cause stains. However, if you grill fish, the oil will come off, so be sure to eat plenty of oil when you boil or boil the fish.
Flaxseed oil, which contains α-linolenic acid, converts into EPA and DHA, the same as fish oil, in the body, so it is recommended for people who don’t like fish.
4. Dietary fiber that keeps the body clean and healthy
Mushrooms are rich in insoluble dietary fiberDietary fiber can be said to be an excellent diet food that reaches the large intestine without being absorbed in the stomach and small intestine, increasing the bulk of the meal and giving a feeling of fullness.
Not only that, it works to activate immunity in the small intestine when passing through the intestines and not to absorb excess fat eaten too much. In the large intestine, it feeds intestinal bacteria, removes dirt from the intestines, and increases the amount of stool to relieve constipation.
Dietary fiber in crab
Crab and shrimp shells are also rich in dietary fiber.Dietary fiber includes fruits such as mandarin oranges and apples, pectin contained in vegetables such as cabbage, radish and carrots, fucoidan contained in seaweed, and glucomannan contained in konjac. There are fibrous “insoluble dietary fibers” that do not dissolve in water, such as cellulose contained in vegetables and grains, glucan contained in mushrooms, and chitin and chitosan contained in crabs and shrimps. Include both in a well-balanced diet.
5. Vitamin C to remove rust from the body
Vitamin C is sensitive to heat, so I want to take it raw.Vitamin C suppresses the production of melanin, which causes spots caused by UV damage on the skin, but it also has excellent antioxidant power that reduces rust (oxidation) of the body other than the skin.
Vitamin C is abundant in fruits such as strawberries, kiwifruit, and mandarin oranges, as well as vegetables such as cabbage, parsley, Japanese mustard spinach, and bell peppers.
Also, even if you take a lot at once, the water-soluble vitamin C will be quickly excreted, so let’s try to take it frequently.
6. Vitamin A necessary for beautiful skin and cell regeneration
Cooking carrots with oil improves the absorption of vitamin A.Vitamin A is an essential nutrient for the health of the internal organs, mouth, and eyes by increasing the metabolism of the skin, enhancing the skin’s beauty, and enhancing the ability to protect the mucous membranes. Animal foods contain vitamin A, while plant foods contain beta-carotene, which is converted into vitamin A in the body.
Foods containing vitamin A include animal liver such as liver and ankimo, eel, cheese, and eggs, and β-carotene is contained in carrots, parsley, Japanese mustard spinach, spinach, and chives. Beta-carotene is better absorbed by the body when it is fried or cooked.
7. B vitamins that activate energy metabolism
Eggs are rich in vitamin B2 and vitamin E, but should be used sparingly by people with high cholesterol.There are eight types of B vitamins: vitamins B1, B2, B6, B12, niacin, biotin, pantothenic acid, and folic acid. There are various functions such as maintaining and adjusting the secretion of hormones to keep youthful.
Foods rich in B vitamins include germinated rice (vitamin B1), eel (vitamin B2), eggs (vitamin B2, pantothenic acid, folic acid), natto (vitamin B2), bananas (vitamin B6), and liver (vitamin B12). ), milk (vitamin B12, niacin, pantothenic acid), tuna (vitamin B6, niacin), Japanese mustard spinach (folic acid), and green and yellow vegetables (folic acid).
8. Rust-resistant fat-soluble vitamin E that cleans blood vessels
Salmon roe is rich in vitamin E, but it also raises uric acid levels, so be careful.Vitamin E is a fat-soluble vitamin that has excellent antioxidant power that removes active oxygen that occurs in the body and damages the body from the inside and causes rust. It also keeps blood vessels clean, promotes blood circulation, and prevents blood clots from forming.
Foods rich in vitamin E include almonds, hazelnuts, peanuts, sunflower oil, safflower oil, salmon roe, salmon roe, pumpkin, spinach, germinated rice, and brown rice.
9. Fighting Power of Vegetables ~ Phytochemicals
Phytochemicals are the powers that vegetables have to protect themselves from pests and UV rays.Phytochemicals are components stored by plants to protect themselves from pests and harsh growing environments, and it is known that we can obtain strong antioxidant power by ingesting them.
The powerful power hidden in the colorful colors of vegetables and fruits has components that have not yet been elucidated, and future research is expected to see it as the “sixth nutrient” following proteins, fats, carbohydrates, vitamins and minerals. are gathering.
Heat-resistant phytochemicals in soup
Phytochemicals are resistant to heat, so eat them in soups, etc.Typical and already familiar phytochemicals include isoflavones in soybeans (female hormone-like compounds), lycopene in tomatoes (100 times more antioxidant than vitamin E), and lutein in broccoli and spinach (improves eyesight). ), catechin in green tea (antibacterial and anti-obesity), anthocyanin in black beans and berries (beautiful skin), and resveratrol in red wine (promotes blood circulation and beautifies the skin).
Phytochemicals are not destroyed by heat like vitamins, so try to eat them with vegetable soup or steamed vegetables.
10. Seaweed rich in minerals and fiber
Seaweed is an easy-to-use ingredient for miso soup and saladsSeaweed such as wakame seaweed, mozuku seaweed, hijiki seaweed, kelp, agar, and seaweed has become an indispensable item on the Japanese table for a long time, although the opportunity to eat has decreased significantly due to the recent westernization of food. Our guides also found that they were deficient in iodine and zinc through mineral tests on their nails, so they eat seaweed such as mozuku and turnips.
Minerals for healthy hormones, blood, bones, nerves, etc.
Kombu, which is essential for dashi, is full of nutrients, so don’t throw it away after making the dashi and eat it properly.Seaweeds produce hormones and are rich in minerals such as magnesium, calcium, zinc, iron, calcium, and iodine. It seems that there is also an effect to suppress the rise of blood sugar level and suppress the increase of visceral fat.
If you lack minerals, your hormones will not work as well, your nerves will become irritated, and your muscles will not work well. In addition, lack of iron and calcium, which are essential for regulating the acidity and alkalinity of the body and making bones and blood, causes anemia and osteoporosis, resulting in accelerated aging.