These foods slow down aging and support brain health

Longevity researcher and regenerative medicine physician Dr. Neil Polvin states that there are specific products that can slow down the aging process and at the same time support brain health.

At the same time, nutrition that promotes macrolifeis not at all limited to fruits and vegetables.

According to the specialist, certain products have a complex effect on the body – reducing inflammation, protecting cells from damage and supporting cognitive functions. Below are five productswhich experts say are especially beneficial for longevity.

1. Blueberries

The number one product on Dr. Polvin’s list is modest blueberry. In the column for CNBC he noted that these small berries are rich in vitamins and antioxidantswhich protect the body from infections like armor. At the same time, blueberries are low in calories and easily fit into your daily diet.

As the longevity researcher emphasizes, blueberries have a pronounced anti-aging effect thanks to the high content of antioxidants – anthocyanins. They help keep cells healthy, prevent cell damage and are involved in the mechanisms DNA repair.

Thanks to the content vitamin C berries can also reduce muscle damage and soreness, support production collagen and eye health.

The benefits extend to the brain: Research shows that consuming blueberries and strawberries is associated with a slowdown in cognitive aging by approximately two and a half years. In addition, berries help lower levels of “bad” cholesterol and reduce the risk of cardiovascular diseases thanks to its high soluble fiber content.

2. Tomatoes

From a skin health perspective, an unexpected anti-aging ally may be: tomatoes. Nutritionist Amanda Ursell notes that their use helps protect the skin from age-related changes from the inside and fight the appearance of wrinkles.

This is because tomatoes, as well as vegetables such as spinach, red pepper, carrot And cabbagerich in antioxidant pigments – lycopene, lutein And beta carotene.

3. Whole grains

Products whole grainwhich release energy slowly, are considered another key element of anti-aging nutrition. These include oatmeal, whole grain pasta, brown rice, sweet potatoas well as fruits and vegetables.

According to Amanda Ursell, such products are especially useful for women because they help stabilize energy levels during age-related hormonal changes. Unlike white and processed carbohydrates, they do not damage skin collagenas they do not cause sudden spikes in sugar.

Researchers Harvard University also suggest that regularly including whole grains in the diet may help increasing life expectancyreducing the risk of heart disease, bowel cancer, diabetes and stroke – especially when combined with fruits, non-starchy vegetables, nuts and unsaturated oils.

4. Nuts

handful nuts – a favorite snack of people living in the so-called Blue Zones – five regions of the world where many live to 100 years and older.

London nutritionist Sophie Trotman notes that nuts such as almond And walnutsrich vitamin Eprotein and omega-3 fatty acidsand also contain minerals including zincpromoting skin renewal.

She pays special attention flax seedswhich are characterized by high content alpha-linolenic acid – a form of omega-3 that can improve the appearance of skin over time.

5. Healthy fats

Oily fish such as salmon And sardinesfull of necessary omega-3 fatty acidswhich are important for control blood pressure and overall heart health.

According to experts, such fats also help the skin maintain its natural lipid barrier, hydrating it and reducing the appearance of wrinkles. fine wrinkles. Enough to consume two to three servings of fish per week.

Other sources of healthy fats include olive oil And rapeseed oilwhich also have a positive effect on cardiovascular system.

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