What is anti-aging food?
With Dr. Jean-Michel Cohen, nutritionist, the 5 keys to the anti-aging plate for aging without disease.
1. Have a good protein intake: 50% animal protein, 50% vegetable protein found in cereals and pulses.
2. Absorb at least one gram of calcium per day,“remembering that this mineral is not only provided by dairy products”, emphasizes the nutritionist. It is found in other products, including vegetables and fruits. For example, 100 g of sardines and 20 g of parmesan allow you to eat 1 g of calcium per day.
3. Prioritize sources of vitamins. Vitamin D first, then A and C.
4. Choose your vegetable oils: rapeseed, olives, flax, to achieve a good ration of polyunsaturated, omega-3 and omega-6 fatty acids.
5. Don’t forget to eat a small portion of starches at each meal,“because if they provide energy, they also improve muscle synthesis”, says the nutritionist.
Foods good for the eyes
Key foods: broccoli, spinach, green cabbage, peas, canned corn, and oily fish, mackerel, herring, salmon…
Why ? These vegetables are rich in lutein and zeaxanthin, pigments concentrated in the central part of the retina, the macula, which protects it by “filtering” blue light.
Oily fish are the best source of omega-3s. However, the team of Pr Eric Souied, ophthalmologist at the intercommunal hospital center of Créteil, has shown that a daily dietary intake of 500 to 1000 mg of omega-3 from fish (the equivalent of 150 g of salmon), reduces the risk of developing AMD by 68%.
Read also : What are omega-3s used for?
Foods good for the skin
Key foods: cooked tomato, carrot, spinach, green cabbage and pumpkin for their carotenoids; blackcurrant, strawberry, papaya, kiwi, cabbage, watercress and apple for their vitamin D; oyster, shellfish and calf’s liver rich in zinc.
These pigments are carotenoids that the human body does not know how to manufacture and which prevent the aging of the skin by protecting it from the sun.
At last, “Vitamin C and zinc are very important in the formation of collagen, the molecule responsible for the firmness of the skin”, explains Jean-Michel Cohen.
Foods good for the brain
Key foods: oily fish, sources of omega-3 and vitamin D; red fruits, cocoa, red wine, turmeric and green tea, rich in antioxidants; walnuts, hazelnuts, almonds, olive oil.
Why ? Omega-3s promote good communication between neurons and play a crucial role in the transmission of nerve impulses.
Regarding antioxidants, eating red fruits for example (at least twice a week) is associated with longer maintenance of cognitive performance.
Olive oil consumption and/or nuts is also correlated with better brain capacity in people aged 55 to 80.
Red wine has a specificity: its resveratrol content. “A reasonable consumption of red wine, one to two glasses a day, reduces the risk of Alzheimer’s disease. In addition to being antioxidant and anti-inflammatory, resveratrol is neuroprotective,” says Dr. Richard Béliveau, health food specialist (University of Quebec).
Foods good for the heart and blood vessels
Key foods: eggplant, oats, broccoli, dark chocolate, olive oil, walnuts, blackberries, strawberries, apples, oily fish, pulses.
Why ? The European Nutrition and Cancer Survey (EPIC, 2012) found that olive oil consumption is associated with a lower risk of cardiovascular disease.
Tyrosol and hydroxytyrosol, its main components, are antioxidants, anti-inflammatory and able to regulate the level of lipids in the blood.
“Regular consumption of olive oil or oleaginous fruits such as walnuts, hazelnuts, almonds reduces the incidence of myocardial infarction or stroke by 30 to 40%”, said Dr. Beliveau.
Berries, apple and dark chocolate provide other types of antioxidant molecules. The anthocyanins in red fruits are capable of lowering blood pressure like the polyphenols in dark chocolate, which increase the dilation of the arteries.
Oats, pulses and eggplant are good because they are high in fiber. They thus participate in the control of satiety, blood cholesterol and blood sugar.
As for broccoli, “its protective role is explained by its ability to regulate cholesterol levels and improve heart muscle function”, said Dr. Beliveau.
Finally, increasing your omega-3 intake helps prevent cardiovascular disease. A moderate consumption of 250 and 500 mg of omega-3 per day, or half a serving of salmon, reduces the risk of death from coronary heart disease by 40%.
Drink green tea too: studies have observed a reduced risk of stroke of about 20% in those who drink at least 3 cups of tea a day.
Foods that are good for muscles
Key foods: pasta, rice, potato, pulses, turkey, egg, tofu.
Why ?“Without starches, we become unable to build muscle. They provide energy as well as vitamin B. The right amount: 150 g of cooked starch per day,” insists Dr. Cohen.
The other foods mentioned are, for a low calorie intake, good sources of animal or vegetable proteins, whose amino acids help build and maintain muscles.
Thus, turkey has a high protein content (29 g per 100 g), low fat, vitamin B, zinc and selenium.
Foods good for the bones
Key foods: dairy products, whelks, gilthead sea bream, oily fish, eggs, rabbit, pulses, corn, fennel, chervil.
Why ? Mainly fatty fish and eggs provide vitamin D. Dairy products are rich in calcium.
Corn, fennel, chervil, pulses, rabbit, whelks and sea bream are good sources of calcium, potassium or phosphorus, essential minerals for good bone health and the prevention of osteoporosis .