The body has mechanisms that neutralize these free radicals. Our main antioxidant shields are enzymes like Catalase, Superoxide Dismutase (SOD), or Glutathione Peroxidase (GPX). They block free radicals and prevent them from damaging cells. But in order to work, these enzymes need to be produced in sufficient quantities. And this is not always the case.
To manufacture these enzymes, our body needs specific substances: vitamins (A, C, and E, beta-carotene, etc.), trace elements (selenium, zinc, etc.), as well as other antioxidants present in food ( anthocyanins, lycopene, quercetin, polyphenols, resveratrol…).
The problem we have today is therefore based on two axes: on the one hand, our living conditions (pollution, stress, tobacco, sun, etc.) increase the production of free radicals; on the other hand, our excessively industrialized diet no longer provides our body with the substances it would need to put in place effective protection.
The good news is that we can have it both ways to limit our production of free radicals and boost the effectiveness of our protective shields. On the one hand, it is necessary for particular to reduce (or even eliminate) your consumption of tobacco and alcohol and to avoid too long exposures to the sun which reinforce the oxidation of the skin cells ... On the other hand, you must take care to provide the body with everything it needs to defend itself effectively.
1. More fresh fruits and vegetables
It's true, we tell you very often! But it is in plants that most antioxidants are found. The beta-carotene is present in all fruits and vegetable oranges (carrots, mangoes, melons ...). Lycopene is taken from fruits and red vegetables (watermelon, tomatoes…).
The anthocyanins are present in large quantities in the purple or black fruit (blueberry, blackcurrant ...). You will find quercetin in onions, apples, or peppers. The grape is full of polyphenols, but they are concentrated in the skin and seeds. It is, therefore, necessary to chew the grains well to benefit from them.
Regular consumption (at all meals) of various plants constitutes the essential basis of a good antioxidant diet. They are the real anti-aging foods!
2. Anti-aging and anti-inflammatory foods
However, we know that the silent inflammation caused by excessive consumption of acidifying foods contributes to the acceleration of cellular aging. And the more fresh fruits and vegetables you consume, the less acidifying foods you will eat, starting with meat (especially red), sweets (candies, cakes, sodas, etc.), and very refined cereals.
On the mineral side, make sure that your intake of selenium, zinc, manganese, and magnesium is sufficient. Magnesium is involved in over 300 enzyme systems. No wonder it is linked to aging. It is essential in particular for the production of telomerase, this enzyme that protects the telomeres located at the ends of chromosomes.
Zinc, selenium, and manganese are involved in the production of enzymes that protect against the attack of free radicals.
You will find magnesium in seaweed, dried fruits (almonds, walnuts, pistachios…), brown rice, dark chocolate, seafood. Fish, shellfish, and crustaceans will also provide you with precious zinc. Selenium is to be found in animal products (egg yolk, poultry, tuna, salmon, herring, etc.) and dried fruits. As for manganese, it is present in oysters, dark chocolate, or brown rice.
It helps your skin to be hydrated and healthy which helps your skin to look younger always and you feel happy to tell others how many days old am I today.
You see, these sources merge. So bet on seafood and poultry (real anti-aging foods!), Avoiding red meat. Mark your menu of dried fruits that you will provide, in addition, the vitamin E.
3. Full of good fats
To consume anti-aging foods, choose good quality vegetable oils. For cooking, prefer olive or rapeseed oil. They are the ones who fear the heat the least. Use the others ( sesame, safflower, walnuts, hazelnuts …) for seasonings. Vegetable oils are very rich in vitamin E, which is essential for enzymes that protect your cells against free radicals. Real anti-aging foods then!
Regularly take an antioxidant food supplement. Three weeks maximum, three to four times a year. And choose a quality product that contains the ingredients your body needs.
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