{"id":9423,"date":"2024-02-01T15:52:56","date_gmt":"2024-02-01T15:52:56","guid":{"rendered":"https:\/\/www.suppleam.com\/dietitian-shares-the-3-most-important-nutrition-anti-aging-tips\/"},"modified":"2024-02-05T06:59:17","modified_gmt":"2024-02-05T06:59:17","slug":"dietitian-shares-the-3-most-important-nutrition-anti-aging-tips","status":"publish","type":"post","link":"https:\/\/www.suppleam.com\/en\/dietitian-shares-the-3-most-important-nutrition-anti-aging-tips\/","title":{"rendered":"Dietitian Shares the 3 Most Important Nutrition Anti-Aging Tips"},"content":{"rendered":"\n

Aging is a natural process we all undergo, but the way we eat can have a significant impact on how quickly or slowly this process occurs. In this article, we discuss the three most important nutritional tips against accelarated (skin) aging to maintain a strong, firm and vital body.<\/p>\n\n

Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist<\/em><\/p>\n\n

Tip 1: Eat colorful and spiced as a anti-aging<\/strong> diet<\/h2>\n\n

Harmful emissions, sunbathing, smoking, alcohol, lack of sleep, stress, as well as normal situations such as our metabolism and exercising cause “free radicals.” There is evidence that too many of these free radicals accelerate aging and increase the risk of chronic disease. This means that in some cases, these substances cause serious damage to cells and tissues. Fortunately, there are antioxidants. Antioxidants are a collection of substances such as vitamins E, vitamin C, selenium, but also bioactive substances from plant-based foods such as “flavonoids.” It may sound a bit technical, but “flavonoids” is a collective term for subgroups like anthocyanins, flavonols, phytoestrogens and catechins. What you want to remember is that antioxidants defuse excess “free radicals” at the cellular level, thus preventing accelerated aging. So, foods rich in antioxidants are important if you want to slow down aging. <\/p>\n\n

\"vegan<\/a><\/figure>\n\n

What are high in antioxidants? <\/strong><\/h3>\n\n

Foods high in antioxidants are colorful fruits and vegetables rich in vitamins E and C, beta-carotene, selenium, zinc and flavonoids. <\/p>\n\n

Colorful food <\/h4>\n\n

Flavonoids are plant-based antioxidants; they are responsible for the bright colors in many fruits and vegetables. A type of flavonoids with antioxidant activities are “anthocyanins.” Anthocyanins are blue, red or purple pigments found in plant-based foods. Examples of foods high in anthocyanins are berries, dark green leafy vegetables, colorful tubers and colorful roots. It is important to note that the most colorful version of the same type of fruit or vegetable contains significantly more anthocyanins. This means that a red onion or red cabbage is just a little bit healthier than a white onion or white cabbage.<\/p>\n\n

There is not 1 food that contains all antioxidants. So, it’s important to eat a mix of various colorful foods. Our favorite foods rich in antioxidants can be found in the table below. <\/p>\n\n

Product<\/strong><\/td>Vitamin C per 100gr<\/strong><\/td>Vitamin E per 100gr<\/strong><\/td>Beta-carotene per 100gr<\/strong><\/td>Selenium per 100gr<\/strong><\/td>Zinc per 100gr<\/strong><\/td><\/tr>
Blueberries<\/strong>(high in athocyanins)<\/td>10mg<\/td>0.6mg<\/td>43\u00b5g<\/td>0.1\u00b5g<\/td>0.2mg<\/td><\/tr>
Strawberries<\/strong><\/td>60mg<\/td>0.4mg<\/td>11\u00b5g<\/td>0<\/td>0.12mg<\/td><\/tr>
Spinach leaves<\/strong><\/td>28mg<\/td>2mg<\/td>5630\u00b5g<\/td>1\u00b5g<\/td>1.1mg<\/td><\/tr>
Kale<\/strong><\/td>100mg<\/td>1.7mg<\/td>3957\u00b5g<\/td>2\u00b5g<\/td>0.4mg<\/td><\/tr>
Parsley<\/strong><\/td>125mg<\/td>1.7mg<\/td>5347\u00b5g<\/td>1\u00b5g<\/td>0.7mg<\/td><\/tr>
Coriander<\/strong><\/td>27mg<\/td>2.5mg<\/td>3930\u00b5g<\/td>0.9\u00b5g<\/td>0.5mg<\/td><\/tr>
Oregano, dried<\/strong><\/td>2.3mg<\/td>18.3mg<\/td>1010\u00b5g<\/td>4.5\u00b5g<\/td>2.69mg<\/td><\/tr>
Cinnamon<\/strong><\/td>28mg<\/td>2.32mg<\/td>112\u00b5g<\/td>15\u00b5g<\/td>2mg<\/td><\/tr>
Cocoa, powder<\/strong><\/td>x<\/td>0.1mg<\/td>x<\/td>14.3\u00b5g<\/td>6.8mg<\/td><\/tr>
Turmeric<\/strong><\/td>0.7mg<\/td>4.4mg<\/td>x<\/td>6.2\u00b5g<\/td>4.5mg<\/td><\/tr>
Walnuts<\/strong><\/td>x<\/td>3.1mg<\/td>16\u00b5g<\/td>12\u00b5g<\/td>3.4mg<\/td><\/tr>
Cashews<\/strong><\/td>x<\/td>1.9mg<\/td>9\u00b5g<\/td>37\u00b5g<\/td>5.8mg<\/td><\/tr>
Chia seeds<\/strong><\/td>2mg<\/td>0.5mg<\/td>x<\/td>55\u00b5g<\/td>4.9mg<\/td><\/tr>
Broken Flax seeds<\/strong><\/td>0.6mg<\/td>0.7mg<\/td>x<\/td>13\u00b5g<\/td>7.8mg<\/td><\/tr><\/tbody><\/table>
Foods high in antioxidants. <\/strong>Source: NEVO-online, USDA<\/figcaption><\/figure>\n\n

<\/p>\n\n

Tip 2: Eat More Protein Against Aging Inside and Out<\/strong><\/h2>\n\n

Sufficient muscle mass is crucial for a tighter, stronger, more vital, and healthier body. Unfortunately, as we age, we lose more and more muscle mass. The speed in which this happens increases with age too. This is because we are becoming less and less sensitive to the muscle-building and recovery properties of protein (and strength training). This breakdown process starts around your 30th life year. Starting at age 50, we can lose 1-2% muscle mass per year. As a result, we become increasingly fragile, weaker, our metabolism slows down and the body starts to “droop.” We call this phenomenon “sarcopenia.” It is important to eat enough protein (and combine it with weekly strength training) to protect our precious muscle mass. <\/p>\n\n

Why is protein important?<\/strong><\/h3>\n\n