A nutrition expert identifies foods that slow down the body's aging

Dr. Oksana Mikhaleva, a Russian endocrinologist and nutrition expert, points out that there are major factors that play a role in the aging process.

According to her, the main factors are chronic inflammation that develops slowly, oxidative stress, the development of atherosclerosis and thus aging of blood vessels, the accumulation of final sugar products, the accumulation of errors in the genome, due to damage to the genetic material with age and a decrease in the function of some endocrine organs (especially hormones). nationality). Some of these processes can be seriously affected by our diet.

In an interview with Gazeta.Ru, the doctor indicated that fatty fish that live in cold waters should be eaten.

She says: “These fish are a source of omega-3 polyunsaturated fatty acids, which are powerful cardiovascular protectants, inhibit chronic inflammation, protect against oxidative stress, prevent osteoporosis and maintain youthful skin. By the way, the best fish are herring and mackerel.” ".

In second place are fruits, vegetables and herbs of different colors. She says: “The more diverse these products are, the more they contain special phytochemicals, which are more than 1,000. They are all natural antioxidants, which means they protect us from aging. Therefore, adults should eat at least 500 grams of fruits.” And vegetables daily.

In addition, it is worth paying attention to whole grains and legumes, including bread and pasta made from them.

She says: “Whole grains and legumes contain a lot of dietary fiber, B vitamins and protein. Dietary fiber protects against intestinal tumors and is in addition a nutrient for the vital microbes in the intestine, which prevent insulin resistance and protect against excessive formation of glycation end products.”

According to them, low-fat and unsweetened dairy products rank fourth, as they are an important source of calcium and protect against osteoporosis.

She says: “Lean meat products as a source of protein (including collagen) are ranked fifth. White meat of poultry, turkey, and rabbit meat. These protein foods maintain healthy skin and hair and maintain muscle mass, which is very important. Because muscular dystrophy "Age-related factors are considered one of the factors that lead to the aging process. Do not forget that physical activity, in addition to eating a sufficient amount of protein, plays an important role in maintaining muscle mass."