The Way to Prevent Premature Aging
Humans can only live in an oxygen-rich environment. Oxygen is used as an energy source in all reactions that take place in our bodies. However, some of the products formed at the end of the reactions that oxygen — the source of life — enters into are harmful waste that must be cleared. These are called oxidant substances or free oxygen radicals (FOR).
Oxidant substances occur through the body's natural metabolic pathways, as well as through various external factors. Examples include radiation, ultraviolet rays, exhaust fumes and air pollution, cigarette smoke, infections, stress, chemical substances, and pesticides.
Oxidant substances, whether formed naturally or through external factors, are broken down and cleared by the body's natural antioxidant systems. Antioxidants are substances that prevent the formation of oxidant substances or reduce their harmful effects, thereby protecting the body. As long as the oxidant and antioxidant systems operate in balance in healthy individuals, no damage occurs. In cases where this balance is disrupted in favor of oxidants (this is called oxidative stress), disease processes begin.
In recent years, environmental pollution, stress, and the widespread consumption of ready-made foods have increased the formation of oxidant substances in the human body. The increasing oxidant substances are harmful to all cells and organs of the body. They are known to have many effects that cause cardiovascular disease, degenerative diseases of the nervous system, immune system diseases, gene damage, cancer, and premature aging.
In addition to the natural antioxidants present in the body, antioxidants are also found in the composition of foods: beta-carotene (the precursor of vitamin A), vitamin E, vitamin C, selenium, zinc, flavonoids (the source of the color pigments in vegetables and fruits), and omega-3 are the most powerful antioxidants derived from food.
Studies show that beta-carotene, vitamin C, vitamin E, and flavonoids in particular lower LDL-cholesterol levels and protect the cardiovascular system. Flavonoids are also known to have cancer-preventing properties. There are many studies showing that individuals whose diet is predominantly vegetables and fruit have a lower risk of cancer. Selenium and zinc are also antioxidants that show a cancer-preventing effect.
FOOD SOURCES OF ANTIOXIDANTS
Vitamin A: Dark leafy and green-yellow vegetables (broccoli, cabbage, spinach, carrots, zucchini, pumpkin, corn, tomatoes), fish, egg yolk, orange, peach, and apricot are the richest sources of vitamin A.
Vitamin C: Yellow and orange fruits (lemon, grapefruit, orange), and numerous other fruits such as rosehip, strawberry, cranberry, and kiwi, as well as dark green vegetables such as parsley, green pepper, spinach, and broccoli, are rich sources of vitamin C.
Vitamin E: Oily seeds (almonds, walnuts, hazelnuts), grains, dried legumes, certain vegetable oils, and green leafy vegetables are the best sources of vitamin E.
Flavonoids: Onion, garlic, leek, cabbage, cauliflower, red pepper, spinach, strawberry, apple, sour cherry, cherry, plum, black grapes, citrus fruits, and green tea are the most common food sources.
Zinc: All animal foods such as meat, milk, cheese, eggs, seafood, and fish are rich in zinc. In addition, whole grain products, dried legumes, soybeans, pumpkin seeds, and sunflower seeds are also rich sources of zinc.
Selenium: Seafood, grains, brewer's yeast, broccoli, cabbage, celery, onion, garlic, and eggs are the main sources of selenium.
Magnesium: Found in seafood, nuts, figs, dates, soybeans, oats, parsley, and spinach.
Omega-3: An essential fatty acid that must be obtained from food, since it is not produced by the body. Among the many forms of this fatty acid, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) play key roles. DHA in particular is thought to be important, because it makes up 25% to 40% of the structure of the brain's gray matter, the retina, and the nerves. Failure to obtain sufficient amounts will bring about many diseases, especially in the cardiovascular system. It is found in oily fish (salmon, trout, anchovy), green leafy plants, and oils (canola oil, flaxseed oil, and soybean oil).
ANTIOXIDANTS AND AGING
Antioxidants are protectors that nature offers us. Taking in antioxidants not only protects us from disease, but also prevents premature aging. Because although we cannot avoid oxidant substances in the natural process, we can support our body's protective system by taking in more antioxidants from outside, and thus prevent premature aging.
FOODS AGAINST AGING
Breakfast cereal: Oat and buckwheat flakes
Dairy products: Soy milk and yogurt
Types of bread: Brown bread, whole grain barley, oat, rye, and whole wheat bread
Vegetables and legumes: Broccoli, cabbage, carrot, spinach, pumpkin, tomato, garden cress, peas, chickpeas, lentils, purslane, corn, avocado, leek, soy
Grains: Bulgur and brown rice
Fish and shellfish: Salmon, trout, red mullet, oyster, shrimp, mackerel, turbot
Fruits and sweets: Apricot, banana, cherry, apple, strawberry, pink grapefruit, mango, melon, watermelon, grapes, mulberry, dried fruits, walnuts, almonds, hazelnuts
Non-alcoholic beverages: Soups, herbal teas, and green tea
Alcoholic beverages: Red wine
Fats: Olive oil
FOODS THAT ACCELERATE AGING
Breakfast cereal: Corn flakes, iron-fortified cereals
Dairy products: High-fat cheeses, iron-fortified milk, fresh cream, margarine
Types of bread: White bread, biscuits, pastries, pizza
Deli meats: Brain, kidney, sausage, salami, smoked ham
Fish: Pike, swordfish, tuna, salted fish
Sweets: Fruit in syrup, jam, chocolate, honey, ice cream, coconut, syrup
Non-alcoholic beverages: Coffee, instant soups, cola, carbonated drinks
Fats: Frying oils, saturated fats
For more information on this and related topics, you may benefit from my book "Beautiful, Happy, and Healthy."
Hüseyin Nazlıkul