Foods that are effective for anti-aging
Have you looked at yourself in the mirror and felt disappointed? It is very common for people who are in their 30s. It is the time when the body starts ageing. Your skin looks saggy, wrinkled and dull. Today, we will talk about food that has anti-ageing effects. It's time to improve your eating habits with us.
High-quality animal protein: Protein also contains amino acids, which are the building blocks of collagen that make the skin firm, and is effective for anti-ageing. Eat meat, fish, and eggs that contain animal protein. You can also reduce your calorie intake by cooking with no oil (boiling or steaming) and choosing foods with low-fat content, such as white fish or chicken fillet.
Vitamins and minerals from vegetables, mushrooms, and seaweed: How many vegetables do you usually eat? Anti-ageing from within your body by eating vegetables that prevent oxidation and glycation. You should target a vegetable intake of about 350g or more per day for better body function. Vegetables, mushrooms, and seaweed contain essential anti-ageing vitamins and minerals. Aim to eat 200g of light-coloured vegetables, 100g of green and yellow vegetables, and 50g of beans, mushrooms, and seaweed a day.
Vegetables with antioxidant properties include beta-carotene contained in carrots and lycopene contained in tomatoes, which are said to be good nutrients for the skin. Potatoes, seaweed, and mushrooms contain a lot of dietary fibre and can be expected to prevent glycation.
Soy isoflavones: Soybeans are rich in nutrients that are useful for anti-ageing, such as isoflavones, vegetable proteins, and vitamin E. Isoflavones contained in soybeans not only have antioxidant effects, but also have properties similar to the female hormone estrogen, and have the ability to protect the moisture of your skin and hair. Estrogen secretion generally decreases from around the late 30s and further decreases around menopause as ovarian function declines, so supplementing with soy isoflavones can lead to anti-ageing. It is a good idea to aim to eat 1 pack of natto or 1/2 pack of tofu every day.
Vegetable protein and minerals in nuts: Nuts such as almonds and walnuts are rich in vitamin E, also known as the "vitamin of youth." It can be said to be an essential nutrient for anti-ageing because it promotes blood circulation and activates metabolism, bringing skin turnover closer to normal.
In addition, the vegetable proteins contained in nuts play a role in forming the skin and other cells, and they are also rich in minerals. Minerals have the effect of nourishing the skin and hair and promoting beautiful skin and hair growth. However, nuts also contain a lot of fat, so aim to eat around 25g (about 1 cup in the palm of your hand) a day.
Propolis, a strong antioxidant: Antioxidant action is the effect of preventing and reducing rust (oxidation) in the body. Propolis is a substance used in bee hives and is a mixture of sap collected by bees from trees and bee secretions. The flavonoids contained in propolis have antioxidant effects and can be expected to have anti-ageing effects. It is recommended to include honey with added propolis in your diet.
Fermented foods that boost immunity: Fermented foods are also one of the effective anti-aging foods. Antioxidants such as carotene, polyphenols, and flavonoids can be easily absorbed into the body through fermentation. They also improve the intestinal environment, boost immunity, and have antioxidant effects. Be sure to take in foods such as natto, miso, pickles, and yoghurt. Ideally, you should eat small amounts of several types of fermented foods every day, such as yoghurt for breakfast and miso soup for dinner.
Consume nutrients that have antioxidant properties: For anti-ageing, eat a well-balanced diet that is conscious of nutrients that have antioxidant properties.
- Vitamin C: Green and yellow vegetables and fruits
- Vitamin E: vegetable oil and nuts
- Polyphenols: prunes, azuki beans, cacao, red wine, tea, etc.
- Carotenoids: dark-coloured vegetables, yellow, orange, red fruits, etc.