Aging is experienced due to genetic and environmental factors. With the right nutrition, we can slow down both the aging of the skin and the aging of our metabolism, and we can repair our cells. Color nutrition, adding high-quality oils such as omega 3, avocado, olive oil to the diet, maintaining insulin levels are the main factors in delaying aging. In addition, intermittent fasting and consuming clean food are of great importance. Because we are what we eat and drink.
First of all, the use of anti-inflammatory foods comes at the beginning of the nutritional changes we can make. For this, a colorful diet is of great importance. It is important to have a variety of colors on your plate and in your meals. We need to consume all of the purple, orange, green, yellow, brown and red colored foods. Consuming 8-12 servings of vegetables and fruits a day delays aging as it will provide the necessary vitamin and mineral support. (20 handfuls of vegetables means 10 portions of vegetables per day.) Cruciferous vegetables such as broccoli and arugula should be consumed. Walnuts, strawberries, and blueberries increase cognitive function. Using turmeric spice in meals is also important in an anti-inflammatory diet.
Feed with high quality dietary fats! Seafood such as egg yolk, salmon, seaweed, cod and sardines contain omega 3, DHA, which is very effective in brain development. You can consume ghee oil (clarified oil), which is formed by the separation of coconut oil and butter containing medium chain triglycerides (MCT). Cold pressed olive oil is also a healthy oil. You can also consume 1 medium size avocado a day, which is rich in filagrin content and many vitamins and minerals.
Maintaining the level of insulin, an inflammatory hormone, is very important for the health of mitochondria, which will delay aging. Therefore, a diet with a low glycemic load should be preferred. Too much grain and added sugars in the diet cause insulin levels to rise and fall suddenly. Therefore, removing these foods from the diet will be beneficial for delaying aging.
You can do intermittent fasting. The immune and digestive systems in the body do not work at the same time. Therefore, stopping digestion at certain time intervals strengthens immunity and delays aging.
While paying attention to all of these, do not forget to reach organic and clean food. Try to purify the pesticide residue in the food at the maximum level.
Cooking techniques should also be considered while preparing foods. Do not expose food directly to heat and fire. Take care not to cause burns. Try to consume fried foods with fresh vegetables.