Studies have shown that people's ability to metabolize, focus, and bone density, as well as their ability to resist disease, gradually declines after age 25. Most of the downward trend can be suppressed or slowed down. Many conditions closely related to aging, including obesity, heart disease, osteoporosis, diabetes and even cancer, are related to diet. Let's take stock of what I need to eat after I'm 25.
1, sardine --ω -3 fatty acids, helps prevent dementia.
ω -3 fatty acids help to prevent depression and dementia caused by the destruction of free radicals, and sardine is one of the best sources of &omega and -3 fatty acids.
No sardine sardine is a low calorie and high protein diet. Besides sardine, a high content of &omega and -3 fatty acids, sardines in a tomato juice can contain only 71 thousand calories and are a good source of calcium and vitamin D.
Due to environmental pollution, feed addition and other factors, the level of mercury or other pollutants in artificial fish and most wild fish is high. And mercury content is usually proportional to the size of the fish, so small sardine is safe to eat.
2. Walnuts - better than other nuts for heart disease prevention
If you love sardine, you would rather abandon a boat than run sardine, so walnut is a wonderful substitute. It is also a very good ω -3 source. In fact, walnut has the advantage over other nuts.
The fact that walnuts help prevent heart disease by making the heart healthier is mainly due to the contribution of omega; - 3 fatty acids. However, walnut specific antioxidants also play an important role.
Although walnuts are high in calories, reaching 164 kcal in 1 / 4 measuring cup, they are still selected for their health benefits.
3. Blueberries - help prevent Alzheimer's
To make your attention more focused, unlike the bright red color of strawberry, this kind of berry is very dark, and that kind of blue and purple just indicates that its antioxidant capacity is extraordinary. Like potherb, blueberry is good for enhancing the activity of brain neurons and making people's attention easier to focus.
Make your brain more flexible. In fact, a recent animal study shows that blueberries can help people avoid brain damage that can lead to Alzheimer's. Although the time for human experiments is not yet ripe, blueberries have shown a bright future in preventing degenerative brain diseases.
4. Broccoli -- essential for delaying aging
Broccoli is also called cauliflower. There are two kinds of cauliflower: white and green. The white one is generally called cauliflower or cauliflower, and the green one is called broccoli. For women, to keep healthy and delay aging, we need to eat 7-10 different fruits and vegetables every day. And broccoli is one of the indispensable vegetable choices every day, even the first choice.
Eating broccoli 11 times a month has a low risk of breast cancer. Broccoli contains a lot of antioxidants, vitamin A and vitamin C, and it is also a good source of calcium in vegetables. More importantly, broccoli contains an anti-cancer ingredient called isothiocyanate. A recent study of 1550 women in the American Journal of clinical nutrition showed that premenopausal women who ate broccoli an average of 11 times a month had a lower risk of breast cancer.
5. Rye bread - helps prevent diabetes and reduce the risk of breast cancer
Almost all cereal foods are good for promoting digestion, but rye shows its unique advantages, because it helps to prevent insulin antagonism and the type II diabetes it may cause. Moreover, rye is rich in phytoestrogens, which can help reduce the risk of breast cancer.
In addition, green tea, yoghurt, pickles, flaxseed and other common foods are indispensable to us. Here's a reminder: nutritionists suggest eating not only cooked spinach, but also raw vegetables, because when the spinach is cooked, the antioxidant lutein is released, but vitamin C is lost. If you eat some raw and cooked food, you can avoid incomplete absorption of nutrients.