Antioxidants supply the body with fundamental nutrients that help combat ageing.
Medical Advisor Sandra Alfaro
Nutritionist, dietitian Practitioner at Coomeva Private Healthcare
A key to favoring longevity is the preference for natural foods because in addition to containing specific nutrients that combat oxidation in the bodily tissue, they preserve the equilibrium of the metabolic system. The key lies there, in stopping the cellular wearing away produced by the action of the so-called free radicals composed by chemicals that come with pollution and tobacco among others as well as activating the repair mechanisms of the body. “Antioxidants are protectors by excellence, that is why it is compelling to limit processed foods in our diet, so that antioxidants can fulfill their functions effectively,” explains nutritionist Sandra Alfaro. Here are some ideas you can incorporate.
Variety makes for balance
- Sour chocolate: supplies magnesium that favors musculoskeletal functions and functions of the nervous system.
- Vegetables: like fruit, are a source of vitamins and minerals and are high in fiber. Beets, for example, contain betaine a protector of the digestive system.
- Dried fruit: rich in selenium, essential to anti-oxidation at the cellular level can be found in walnuts.
- Fruit: of different colors! This characteristic relates to vitamins, minerals, and enzymes that help the metabolism’s well being. They are important to the intestinal flora that is fundamental for the absorption of nutrients and decomposition of food. Outstanding are avocado, guava, mango, sour sop, kiwi and red berries.
- Fish: especially salmon, for its abundant contents of Omega-3 benefitting the immunological system. It is also a precursor to the formation of glutathione and is considered the “master protector” of the body due to its role in neutralizing free radicals.
- Greek yogurt: due to its zinc contents that support the immune system in the defense against virus and bacteria. In addition, it is required in the fabrication of hormones such as testosterone, and is essential to developing and preserving masculine sexual characteristics.
- Seeds: linseed, for example, produces pectin, a soluble fiber that facilitates the metabolism of cholesterol and carbohydrates in the intestine.
Combine them in the following way and enjoy them even more
- Get up in the morning with a shake: take a seed smoothie. To that end, leave linseed, chia seeds, amaranth or quinoa to soak. Next morning, liquefy the seeds with fruit such as pineapple, kiwi or uchuva (a tropical fruit TN).
- Fill with energy: prepare an egg omelet with vegetables and an oatmeal or apple drink. Another option is eating yogurt with nuts, seeds and organic red berries.
- Take a quality pause: have fruit, nuts or yogurt
- Reinforce your lunch: opt for protein, veggies or a serving of rice or legumes. To drink, have natural juice without sugar or fruit tea with little added sugar.
- Avoid overeating: chose a light meal such as chicken or fish accompanied by vegetables and a few carbohydrates. Have your last meal three hours before going to bed.
Related: These foods strengthen your defenses