How to maintain youth?

A proper nutrition system will not only help you lose weight, but will also reduce the risk of cardiovascular diseases and cancer, improve the condition of your skin and hair, strengthen your bones and significantly rejuvenate your body.

Fatty acids

Popular nutritionist Nicholas Perricone has compiled a rating of foods whose consumption most effectively helps slow down the aging process. Topping the list are omega-3 fatty acids, which protect the membrane that covers the DNA inside the cell from decay. Thus, they help to increase the lifespan of cells, and therefore slow down the aging process of the entire organism. If you want to stay in shape longer, make sure your diet includes fatty fish (salmon, mackerel, trout, sardines, etc.), as well as nuts, vegetable oils, soybeans and pumpkin seeds.

Vitamin C

American dermatologists, having examined more than 4,000 compatriots aged 40 to 80 years, noticed that those women who consumed more products containing vitamin C looked significantly younger than others. The fact is, vitamin C is a powerful antioxidant that fights free radicals. The daily dose of the vitamin should be at least 75 mg. Eat citrus fruits, berries, cabbage and kiwi.

Whole grains

Try replacing your favorite white flour products with whole grains - and you will immediately feel the difference!

Whole grains are the richest source of selenium, a mineral that protects the skin from external damage, as well as fiber, which helps lower blood cholesterol and prevent obesity. Just 9 grams of fiber per day reduces the risk of heart disease and colorectal cancer by 30%.

Lean protein foods

American scientists made an interesting discovery. It turns out that the lower the protein content in a woman’s body, the more wrinkles she has on her face. The thing is that it is protein that enhances the production of collagen and elastin, which are responsible for skin elasticity. So try to eat lean chicken, rabbit, eggs, fish more often and don’t forget about fermented milk products.

Sample menu for the day

Breakfast : low-fat yogurt, oatmeal with nuts.

Snack: one orange or grapefruit, kiwi, apple or a couple of tangerines.

Lunch: fresh vegetable salad seasoned with olive oil and lemon juice, 150 g of boiled chicken breast (without skin), a slice of whole grain bread.

Snack: 10 nuts (almonds, hazelnuts or walnuts) or a handful of pumpkin seeds.

Dinner: salmon steak, steamed or baked in the oven in foil, served with green beans or brown rice.

Before bed: a glass of low-fat kefir.

You need to drink 8–10 glasses of liquid per day (this can be drinking water, still mineral water or green tea).