Health Food Nutrition - Become 'old' is a natural process, but run healthy lifestyle such as exercise, adequate rest and eat foods rich in antioxidants can slow the rate of premature aging or anti-aging.
Unhealthy lifestyles such as lack of exercise, rest and consume a lot less calories a trigger premature aging. People who consume too many calories will quickly grow old. Reducing calories and enough exercise is the key to prevention of premature aging. With menurangi calorie intake means reduced metabolism, free radicals cause aging, therefore also be reduced. Instead of antioxidants will increase supply many calories your body.
Antioxidants Necessary
Antioxidants are compounds that can neutralize free radicals. Free radicals are unstable molecules results from the body's chemical processes, cigarette smoke and radiation of the sun. These free radicals damage the cell will slowly, consequently the body susceptible to disease, organ of the body does not work maximally and quickly experience premature aging. Actually there are antioxidants naturally in the body, but are few and continues to decline with age. Hence, the need of additional antioxidants from food.
According to Prof. Dr. Ir. Ali Khomsan, premature aging can desist with antioxidants. These antioxidants bsia derived from vitamin C, vitamin E, vitamin A and the mineral selenium. Vitamin E acts as an antioxidant by protecting body tissues from oxidation processes. This could delay the oxidation reduction of premature aging, such as dry and wrinkled skin. With the intake of vitamin E, the formation and the replacement cells are formed. Benefits, skin cells will become the new and the skin will look smooth and taut. Research Dr. Burke, an American dermatologist revealed that intake of vitamin E supplements shown to help skin cell turnover and formation. The benefits to be looked healthier skin and soft.
Unlike vitamin C, vitamin C is an antioxidant which plays a role in the formation of connective tissue. Vitamin also called ascorbic acid is beneficial in maintaining skin elasticity. Wrinkled skin symptoms caused by free radicals can also be reduced by taking vitamin C.
According to research Dr. Lorranie Meisner of the University of Wisconsin, vitamin C plays a role in collagen formation, thereby adequate intake of vitamin C is usually visible skin firmer, wrinkle free looks so young.
While vitamin A body believed to be protective against cancer because they are antioxidants. Vitamin A also plays a role in repair and growth of tissues damaged by free radicals. This vitamin also improves body resistance so it does not easily sick.
In addition to the above three vitamins, minerals, selenium is also an antioxidant that can prevent premature aging. This mineral is synergistic with vitamin E to improve stamina. Selenium is also believed to reduce the stiffness and pain caused by arthritis. These minerals can also prevent the risk of heart disease, stroke and symptoms of menopause.
Expand Vegetables and Fruit
Most vegetables and fruits are good source of vitamins C, A and selenium, which proved to be potent counteracting free radicals. What and where the food source?
Vitamin A
Vitamin A is commonly found in green and yellow vegetables. Such as carrots and sweet red that is rich in beta-carotene, beta-carotene will be the body converts into vitamin A. milk and other dairy, liver, fish oils and eggs are good sources of vitamin A. Required intake of 900 mcg to 700 mcg for men and women every day.
Vitamin C
Sources of vitamin C are fruits and vegetables. Group of vegetables rich in vitamin C are oranges, kiwi, guava, pineapple, mango, papaya and strawberries. While the vegetable sources of this vitamin is chili, spinach, broccoli, leaf melinjo, leaves katuk, Moringa leaves and cassava leaves. Keep intake of 60 mg per day for adults.
Vitamin E
Avocados, nuts, sunflower seeds, sesame oil, sweet potatoes, tomatoes, almonds, peanuts, peanut butter, corn and green vegetables are good sources of vitamin E. Intake of vitamin E per day is recommended is 15 mg.
Selenium
Numerous in the mineral selenium in tuna, liver, seafood, broccoli, tomatoes, onions, red rice, goat liver, chicken liver, oysters, salmon, duck eggs and lemon juice. Needs intake of selenium is 65 mcg per day for men and 50 mcg for women.
Restrict Food
Excess fat consumption to be one trigger of premature aging. That makes sense because in the process of metabolism of 1 g of fat will produce a 9 kilo calories. In the process of this metabolism, fat produces many free radicals cause premature aging. Use good fats such as fat from sunflower seeds, olive oil, canola oil and oil from nuts. These fats are rich in essential fats like omega 3 are useful both for body health.
Carbohydrate sources should be selected types of carbohydrates that have a low glycemic index. Brown rice, potatoes and potatoes can be an option because of its low glycemic index so it does not quickly raise blood sugar. Avoid sugar, syrup, soft drinks, alcoholic beverages, flour, sweet pastries and Italian pasta because of rapid increase in blood sugar. Salt intake is also limited to one teaspoon per day to prevent spikes in blood sugar and trigger hypertension.[eurekaindonesia.org]
