Start eating these foods today to age better in the future

No one is going to live forever. This does not mean that many will not try.

Researchers say that certain common foods can help these efforts to age more graciously.

“The more we learn about the role of flavonoids in health, the more we see that they can have large potential to help protect an aging brain,” said Dr. Tian-Shin Yeh, researcher at Th Chan School of Public Health of Harvard, in a statement.

Although certain foods are well known, others may surprise. Here are some of the foods that can help you age better:

It’s tea time!

Black tea, matchared wine, apples, oranges, berries and dark chocolate All are foods and drinks rich in flavonoids.

Consuming them regularly could reduce the risk of poor mental health, fragility and physical decline, the researchers said this month.

“Our research shows that people who consume more flavonoids tend to age better,” said Dr. Aedin Cassidy, Professor of Queen’s Belfast University, explain. Cassidy was the main author of the related research published in The American Journal of Clinical Nutrition This month.

Flavo-What?

Flavonoids!

These are natural substances found in a wide variety of fruits, vegetables, spices and other foods. Compounds are not digested or absorbed in the same way as other nutrients, according to Cleveland Clinic. Instead, after our intestinal bacteria broke them down, they benefit from different parts of the body.

Researchers do not know why they could play a role in the protection of cognition for sure, but They know they are powerful antioxidantswhich can fight brain inflammation.

“Flavonoids are well known to reduce oxidative stress and inflammation, supporting the health of blood vessels and even helping to maintain skeletal muscle mass – which are all important to prevent fragility and maintain physical function and mental health as we age,” said Cassidy.

She noted that people who have higher flavonoid consumption tend to live longer and are less likely to obtain chronic diseases.

Recent research has said Eat more foods rich in flavonoids can reduce the risk of dementia and a 2011 study have found that flavonoids could play an important role in the fight against cancer. They can even Help prevent erectile dysfunction.

How much did we flourish?

There is no recommended daily consumption or daily value for flavonoids, but research suggests that a higher contribution can have health benefits. The quantity required will vary from person to person.

“We have found that participants who increased their supply of food rich in flavonoids per three portions per day, presented a risk of 6% to 11% in the three aging results in women, and a risk of 15% of mental health in men,” said Dr Nicola Bondonno, co-author of the recent study.

Nutritionists say they consume 400 to 600 milligrams per day of Flavan-3-Ols Can reduce the risk associated with cardiovascular disease and diabetes. A cup of tea has 115 milligrams per 100 -milling.

Experts say to Hold on to food, Including a wide variety of fruits and vegetables and avoid flavonoid supplements.

“I always recommend choosing food supplements rather than supplements,” advises dietitian Bailey Flora. “The more you can include some of these plant flavonoids through dense foods, this will simply offer this additional advantage.”