TOP 8 anti-aging functional foods to help you live long and healthy

Our bodies age rapidly over time. However, if you know how to take care of yourself, you can slow down the aging process. One of the ways to reverse aging that many people believe and apply today is to use anti-aging substances or supplements.

Based on a lot of scientific evidence, here are 8 anti-aging supplements that you can refer to

1. Anti-aging agent C oenzyme Q-10 – CoQ10

CoQ10 (also known as ubiquinone) is an antioxidant supplement that is naturally produced by the human body. CoQ10 levels peak at the age of 20. After that, this component will gradually decrease over time. CoQ10 plays an important role in energy production and in protecting cells from damage.

A study in 443 older adults demonstrated that supplementing with CoQ10 and selenium for 4 years improved their quality of life, made them healthier, and slowed the decline in physical and mental performance.

In addition, CoQ10 supplements also help reduce oxidative stress. This is a condition that occurs due to the accumulation of free radicals and other reactive molecules that accelerate the aging process and the onset of age-related diseases.

2. Anti-Aging Resveratrol

Resveratrol is a polyphenol compound found in the skins of grapes, peanuts, and some berries. This anti-aging supplement is also in wine.

Animal studies have shown that resveratrol has the ability to increase the lifespan of worms, fruit flies, and fish. In mice, this ingredient also increased insulin sensitivity, reduced glucose levels and improved cardiovascular health. This suggests it may help prevent type 2 diabetes, heart disease, and cancer.

A 2006 Harvard study compared rats that were fed three diets: a standard diet, a high-calorie diet, and a high-calorie diet with resveratrol. The researchers found that the mice given resveratrol lived longer than those in the other two groups.

Resveratrol may also affect sirtuins, the protein that keeps cells healthy, and the Sirt1 (sirtuin1) gene, a gene that governs longevity, said Dr. Leonard Guarente, an anti-aging expert and MIT professor of biology. cell.

3. Blueberry extract slows down the aging process

Blueberries are a healthy food with many benefits for human health. A 2010 study published in the Journal of Agricultural and Food Chemistry found that older adults who drank wild cranberry juice every day improved their memory.

Dr. Robert Krikorian, a researcher with the University of Cincinnati Medical Center, suggests that the benefits of this fruit may come from anthocyanins, which are responsible for the pigment in berries and fruits. blue or other red.

You can eat ½ – 1 cup of blueberries a day, fresh or frozen. Using juice is also good, although this can be seen as adding a bit more sugar to the body. Make sure you drink pure blueberry juice, not mixed with other juices.

If you want an anti-aging supplement made with blueberries, go for the less processed product. Processing can reduce the amount of micronutrients absorbed.

4. Anti-aging with curcumin

The compound curcumin present in turmeric has been shown to have anti-aging properties due to its strong antioxidant capacity.

Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which help delay cellular aging and increase longevity.

Another 2010 University of Arizona study suggested that this extract may help prevent arthritis and bone loss in older women.

You can increase the amount of curcumin in your body by using turmeric in your recipes or taking anti-aging supplements containing this ingredient.

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5. Multivitamins – anti-aging foods not to be missed

We often use multivitamins to compensate for nutritional deficiencies from the diet, to improve fitness for those who are debilitated and sick. However, many studies have also proven that taking a multivitamin in the right way will help you live longer.

According to a 2009 National Institutes of Health study, women who took multivitamins regularly had longer telomeres. Telomeres are repetitive sequences of DNA at the ends of chromosomes. It will shorten with age. Having long telomeres will help them maintain their youth and better health.

There are many different multivitamins on the market today. Therefore, choosing which vitamins to suit your body will make it difficult for you. Therefore, before choosing to buy, you should consult your doctor.

Women of childbearing age should choose a multivitamin with folic acid (vitamin B9) to prevent neural tube defects in the fetus.

• Calcium and vitamin D are important for all ages. Therefore, you should choose to buy and use multivitamins that contain calcium and vitamin D.

Any supplement may interact inappropriately with certain medications or medical conditions. Therefore, you should always consult your doctor before use.

6. EGCG

Epigallocatechin gallate (EGCG) is a polyphenol compound commonly found in green tea. According to research , this anti-aging supplement also helps reduce the risk of certain cancers and heart disease. Plus, this compound may prolong life and protect against age-related diseases.

EGCG works by restoring mitochondrial function in cells and acts on pathways involved in aging. In addition, EGCG also causes autophagy, the process by which your body gets rid of damaged cells.

There is some research that suggests a link between drinking green tea and its ability to protect against the effects of aging, as well as reduce hyperpigmentation caused by ultraviolet (UV) light. In addition, one review found that drinking green tea daily can halt brain aging by activating nerve cells and reducing stress.

You can get more EGCG in your diet by drinking green tea or supplementing with concentrated green tea extract.

7. Collagen

As you age, the production of collagen – a protein that helps maintain skin structure also slows down, leading to the formation of rapid signs of aging such as wrinkles.

Some studies show that collagen supplements can reduce wrinkles and improve dry skin.

Specifically, a 12-week study in 72 women demonstrated that taking a supplement containing 2.5 grams of collagen – along with several other ingredients, including biotin per day – resulted in significant improvements. moisture, roughness and elasticity of the skin.

Additionally, other human studies show that collagen supplements improve skin elasticity, reduce wrinkles, increase skin moisture, and improve nail growth. While these results are promising, many of these studies were funded by companies that manufacture collagen products, which could affect study results.

Many types of collagen supplements are available, including powder and capsule forms.

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8. Crocin

Crocin is a yellow carotenoid pigment found in saffron. In addition, this is also an expensive, popular spice commonly used in Indian and Spanish cuisine.

Human and animal studies have shown that crocin offers many health benefits, including anti-cancer, anti-inflammatory, anti-anxiety, anti-depressant, and anti-diabetic effects. This ingredient may also protect against age-related cognitive decline.

Test -tube and rodent studies demonstrate that crocin helps prevent age-related nerve damage by inhibiting the production of advanced glycation end products (AGEs) and reactive oxygen species (ROS). And these are the compounds that contribute to the aging process.

In addition, crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against UV-induced cell damage. Since saffron is the most expensive spice in the world, adding crocin in concentrated form can be more cost-effective.

If used correctly, at the right dose, anti-aging substances or supplements will be an effective method to help you slow down the body’s natural aging process. As a result, you will have a healthier and happier life.