These foods reduce the signs of aging: what is especially recommended to reduce the risk of chronic diseases
Kyiv • UNN
Experts recommend including almonds, walnuts, cashews, peanuts, and hazelnuts in your diet to slow down aging. These nuts contain important amino acids and minerals necessary for collagen production in the body.
To slow down the signs of aging, nuts are especially recommended as they can increase collagen production in the body.
Writes UNN with references to La Nacion and Healthline.
How to slow down cellular aging and reduce the risk of chronic diseases?
One method suggests including nuts in a balanced diet, primarily because of the range of nutrients they contain.
Nuts, like seeds, are sources of amino acids such as glycine, arginine, and lysine, and contain minerals such as magnesium, iron, and silicon, which are essential for maintaining optimal collagen levels in the body.
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Collagen is one of the most important components of blood vessels and arteries. It is a protein that is responsible for healthy joints and skin elasticity and consists of amino acids (proline, glycine, lysine).
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In order to increase the intake of collagen, important acids and minerals, experts recommend adding 5 types of nuts to your diet as part of a balanced diet.
Nuts that can be added to your diet from time to time
- Almonds
These nuts are rich in omega-3 fatty acids, known for their antioxidant properties that protect cells from free radical damage. This helps to mitigate the signs of skin aging by preventing the degradation of its structure. In addition, almonds are an excellent source of vitamin E and zinc, nutrients that promote collagen production.
- Walnut
These antioxidants are beneficial for cardiovascular and brain health, improve memory and concentration, while reducing the risk of heart attacks and strokes. Walnuts also contain unsaturated fatty acids, fiber, and vitamin E, which promote skin health by delaying the effects of aging caused by cellular damage.
- Cashews
These nuts are an excellent source of copper, a mineral that not only helps produce energy, but is also vital for keeping connective tissues, including joints, in optimal condition. This is due to its effect on collagen synthesis, which contributes to healthy skin and joint elasticity.
- Peanuts
This type of nut is high in protein; healthy fats (monounsaturated and polyunsaturated, which can help lower cholesterol) and omega-3 fatty acids, which are associated with a reduced risk of heart disease, reduced inflammation, and improved brain health.
In addition, it contains essential minerals (a source of phosphorus, potassium, magnesium and zinc, which play a fundamental role in bone health, muscle function, blood pressure and the immune system) and niacin (vitamin B3, which helps the normal functioning of the nervous system)
- Hazelnut
This type of nut is rich in antioxidants and helps control weight and blood sugar levels.
It contains omega-3 and omega-9 fatty acids, such as oleic acid. Hazelnuts contain iron, calcium, magnesium, potassium, zinc, selenium, vitamins A, E, C, B6 and B12. Hazelnuts also contain the highest amount of antioxidants - proanthocyanidins. Studies have shown that these substances help prevent certain types of cancer.
Important: despite the beneficial properties of nuts, you should not eat too many of them. For example, hazelnut kernels contain both hard-to-digest proteins and allergens related to birch pollen.
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