Nutrition plays a key role in healthy aging, and decades of scientific research have shown that this is true. Doctors and nutritionists who specialize in the prevention of chronic diseases follow similar principles: their diets are dominated by foods rich in fiber, antioxidants, quality protein, and healthy fats. These are the foods they eat regularly and recommend that everyone include in their menu.
One of the first places in such a diet is occupied by fatty sea fish. Salmon, mackerel, sardines, anchovies and herring are the main sources of omega-3 fatty acids. These substances reduce inflammatory processes in the body, support the health of the cardiovascular system and have a positive effect on brain function. Experts emphasize that it is not necessary to buy expensive products to benefit - high-quality canned fish also remains a nutritious alternative.
Leafy greens are an important part of doctors' daily diet. Spinach, arugula, kale, and broccoli contain folate, magnesium, and phytonutrients that are essential for cellular repair. In addition, the natural nitrates in greens promote the formation of nitric oxide, which helps regulate blood pressure and maintain the elasticity of blood vessels.
Specialists pay special attention to fermented foods. Sauerkraut, kimchi, yogurt, kefir, miso have a positive effect on the intestinal microbiome. The state of the intestinal microflora is directly related to immunity, metabolism and even psycho-emotional state. Regular consumption of such products, even in small quantities, is associated with slower aging processes.
Nuts and seeds are equally beneficial. Walnuts, pistachios, flax seeds, chia seeds, and pumpkin seeds contain plant-based protein, minerals, and unsaturated fats. Studies have shown that people who eat a small handful of nuts or seeds daily have a lower risk of heart disease and premature death. They are easy to incorporate into everyday meals.
Berries round out the list. Blueberries, raspberries, strawberries, and blackberries are rich in polyphenols, antioxidants that reduce oxidative stress, which is considered one of the main mechanisms of aging. Berries support brain and heart health and help reduce the risk of diabetes and cancer. Both fresh and frozen fruits remain beneficial.
