Antioxidants: what to eat after 60 to delay cellular aging according to a nutritionist?
Whether in prevention or to meet new age-related needs, diet plays a central role in limiting cellular aging. Laura Magnac, nutritionist, shares her tips for filling up on antioxidants and being in shape at any age.
If age can be read at the bottom of the glass, the plate also speaks for you ! From age 60, physiological needs change, it is therefore appropriate toadapt your diet according to. Loss of muscular massdecreased ability to synthesize proteinsslowing down metabolism… The effects are numerous and all flow natural cell aging that make up the body. However, with just a few adjustments to the plate, it is possible to slow down this phenomenon in particular by stocking up on antioxidants as explained by the nutritionist and dietician Laura Magnac. To be on top at any age, adopt good eating habits very early on!
What nutrients should be used to slow down cellular aging?
The lifestyle as a whole contributes to the preservation of the cells. Tobacco, alcohol or even stress contribute to increase free radicals and therefore to generate oxidative stress. When the antioxidant supply is not sufficient, the balance between the production of radicals and the ability of cells to regenerate is broken.
The solution to minimize the effects of time after 60 years, is to bet on the right nutrients as Laura Magna explains: “it is necessary to take care to integrate proteins in sufficient quantity but also fibers while maintaining a satisfactory rate of calcium and a good hydration “. As for the daily caloric intake, it must be adapted according to your activity and physical condition.
Anti-aging diet: how to fill up with antioxidants on a daily basis?
Nutritionist and dietician Laura Magnac recalls the importance of eating a variety, but above all to compose balanced meals to fight effectively against cellular ageing: “half of your plate should consist of vegetables, a quarter of semi-complete or complete starch that limit blood sugar spikesa dairy product (cheese, bechamel, dairy, etc.), a portion of protein, animal or vegetable, and a good quality fat (rapeseed, walnuts, flax), rich in omega-3.”
By composing your plates in this way, you ensure a satisfactory intake of antioxidantsbecause they are found both in the green vegetables, spices (turmeric, cinnamon, ginger), the egg yolksmall fish rich in omega-3 (sardines, mackerel, etc.) or even in a handful of nuts, which are particularly rich in selenium, this powerful antioxidant!
Anti-aging: what are the 5 foods to avoid after 60?
One of the main reasons behind cellular aging comes from’an inflammatory dietwhich will generate lots of free radicals and so hasincrease oxidative stress in the body. Particularly inflammatory foods that should therefore be limited are:
- Red meat. Opt instead for white and lean meat (turkey, chicken, etc.). You can also bet on legumes (chickpeas, lentils, etc.) which are very rich in vegetable proteins.
- The cold cuts. Sausages, pâté, rillettes… are considered to be high in fat. Their amount of fat is often above 25%, so these foods should be consumed occasionally.
- braised foods and flame-grilled. It is necessary to ensure the “carbonization” of food, especially during your summer barbecues.
- Overcooked starches such as pasta which is very high in carbohydrates and will tend to spike blood sugar.
- Ultra-processed foods which are full of additives, bad fats (omega-6) and often have a very high level of sugar or salt.