Each age their nutritional priorities.
Come hard days for the digestive systems of Ukrainians: our Christmas and new year traditions require that the table was Laden with all sorts of dishes. However, after the holidays to avoid becoming a loyal customer pharmacies should not forget about moderation in food and healthy nutrition.
Moreover, according to recent studies, our food is directly related to our mood. This is especially true of those over thirty.
So, what found researchers from Binghamton University (NY, USA)? As in the human body after passing the milestone of thirty years of age certain changes are taking place in order to be in a good mood, resist melancholy and depression, you should adjust your diet. Namely: to consume as many antioxidants contained in fruits and vegetables.
Accordingly, the consumption of coffee and carbs (biscuits, cakes) need to limit. In fact, these products tend to increase the oxidative processes of the phenomenon, when free radicals attack the body, leading to premature aging.
Each age your food priorities
According to scientists, for young people under 29 years, the meat should: it enhances the level of serotonin and dopamine (happy hormones) in the brain that gives people a good mood. By the way, sports also stimulate the production of these hormones.
“With age, free radicals in the body to produce more, so our need for antioxidants increases. These free radicals cause disturbances in the brain that increase the risk of mental disorder,” says Lina Bekdache, Professor of biology Binghamton University.
In General, the consumption of large amounts of fruits and vegetables helps to maintain good health at any age, including reducing the risk of cancer, overweight and cardiovascular diseases.
And the cherry on the cake: they delay the appearance of wrinkles.
How to “pump” the usual products
It turns out that the usual fruits and vegetables can become even more useful if you know some secrets. About it, based on scientific evidence, says ethno-botanist and writer James Wong.
For example, adding olive oil to the carrots increases the amount of beta-carotene (provitamin A), 50%. Raw asparagus contains two times more probiotics (beneficial intestinal bacteria) than cooked. Apples Breburn brings 475 mg of polyphenols (natural antioxidants) vs 330 mg of the variety Fuji.
Here’s how to make use of some fruits and vegetables.
Tomatoes
The widespread belief that it is best to eat local products, not always the best option, especially if you live in the Northern latitudes. So, lycopene is almost necessary in the diet of modern man.
Lycopene is a pigment that is red and breaks down fats. Is mainly found in tomatoes. One of the key functions of lycopene in plants is to act as a sunscreen, protecting their fragile fabric from sunlight. Thus, the more the plant receives ultraviolet radiation, the more it will be rich in this pigment.
Lycopene has antioxidant properties. Its presence in the diet reduces the risk of cardiovascular diseases and prostate cancer in men.
James Wong stresses that tomatoes should be stored at room temperature, and that they will be two times richer in lycopene after mild heat treatment. And if you water them olive oil, the lycopene becomes even more.
Potatoes
Despite prejudice against potatoes, various studies are unable to find a link between consumption and weight gain. But they showed that this tuber is rich in fiber, vitamin C and potassium, can lower blood pressure and cholesterol, and to soothe inflammation. In addition, potatoes contain polyphenols.
Polyphenols protect cells from free radicals that can damage cell membranes, genetic material, lipids and protein structures. Polyphenols prevent the development of gastric ulcers and duodenal ulcers, caused by stress, use of drugs and alcohol.
You should know that more than 50% of polyphenols are in the skin. It turns out, following the law of proportions, in a small potatoes to them more.
To further enrich the potato polyphenols, just enough to chop the tubers into small pieces and place them in the refrigerator. To withstand the cold, “damaged” cells will double the content of antioxidants.
Berries
Black currants, blueberries, blackberries and raspberries are the subject of many studies: besides the fact that they are a great source of vitamins, minerals and fiber, berries offer a wide range of phytonutrients.
Phytonutrients are the vitamins and minerals contained in grains, beans, fruits, berries, vegetables. In nature phytonutrients protect the plant from natural predators such as insects and bacteria. Daily consumption of phytonutrients helps fight high cholesterol and heart disease, and cancer, and premature aging.
Also, they delay aging of the brain. Moreover, small blueberry more useful as anthocyanins (dark red pigment) is found exclusively on the skin of the berry.
Tip: store blueberries in the refrigerator — it continues to Mature and after harvesting, and the fraction of these antioxidants could increase by 50%.
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