Anti-ageing diet: How to choose the right foods to slow down the signs of ageing?
Thanks to advances in science and nutrition, it is now possible to better understand the mechanisms of ageing and take preventive action to preserve our health and well-being. In this article, we invite you to explore the principles of anti-ageing nutrition, which aims to promote longevity and delay the effects of ageing. We will review the key foods, the eating habits to adopt and the scientific research that supports this nutritional approach.
Focus on antioxidants
Antioxidants are the compounds par excellence for slowing down the ageing process. You'll find them in many foods such as fruit, vegetables, nuts, seeds, spices and seafood. Antioxidants are essential for neutralising the free radicals produced by the body in response to stress factors.
More specifically, the foods richest in antioxidants are prunes, sultanas, blackberries, bilberries, garlic, kale, strawberries, etc. Of course, oily fish and seafood are also an excellent source of antioxidants, particularly omega-3 fatty acids, which are known for their anti-inflammatory properties. Finally, spices such as fennel, cumin and cloves also contain antioxidant compounds.
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Antioxidants are essential anti-ageing agents. However, they are not enough on their own to slow down the signs of ageing. A balanced diet is crucial for a healthy, youthful body. Fats play an essential role in protecting the skin. You should remember to eat foods rich in essential fatty acids, such as omega-3 and omega-6.
Indeed, it has been shown that these particular fatty acids act as effective skin barriers and can prevent skin inflammation. The same is true of the omega-7 palmitoleic acid found in olive oil and fish oil.
It should also be remembered that regular exposure to ultraviolet rays, as well as inflammation and ageing of the skin, can lead to oxidative stress. To combat this phenomenon, fats are essential, particularly those contained in fermented fish oil.
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One of the fastest ways to age is to subject the body and its organs to continuous oxidative stress. This means that if you want to slow down the effects of ageing, you need to limit pro-oxidant foods. Foods with a high glycaemic index, such as fast sugars, and processed foods, such as soft drinks, quick-cooking pasta and rice, and mashed flakes, should be avoided wherever possible.
If you're also a big fan of grilled meats, you'll need to go easy on them, as they increase oxidative stress in the body. The same applies to red meat , which is particularly rich in iron, which can boost oxidation.
Finally, limit your intake of foods rich in vitamin C, particularly citrus fruit, especially during meals. In all cases, the best option is to eat fresh, organic fruit and vegetables for their natural antioxidant content.