Proper nutrition is key to overall health and longevity. The better and more nutritious your food choices, the longer and healthier your life can be. Understanding what makes food good for you is essential to making the right choices. This section will guide you in making informed decisions to improve your diet.
Let's start with how the right diet helps you age well. At its core, your diet provides the nutrients your body needs to function optimally. It's not just about getting the right nutrients but also consuming them at the right times. For example, protein and carbohydrates are particularly beneficial before and after exercise.
Diet quality is often assessed based on macronutrients and micronutrients. Macronutrients are the nutrients your body needs in larger amounts, including protein for building and repairing tissue, dietary fat for hormone production, and carbohydrates for energy. Micronutrients, needed in smaller amounts, include vitamins and minerals.
Some foods offer additional health benefits beyond these basic nutrients. These include:
Antioxidants: These help fight free radicals, which can cause cell damage and lead to diseases. Antioxidants, like vitamins A, C, E, beta-carotene, selenium, and lycopene, become even more important as we age because they protect against the increased risks associated with free radicals.
Bioflavonoids: These are pigments that give some fruits and vegetables their bright colors. Found in foods like red wine, bioflavonoids are a special class of antioxidants that aid in vitamin C absorption, have anti-inflammatory properties, and can strengthen blood vessels.
Omega-3 and Omega-6 Fatty Acids: These essential fats, found in fatty fish, eggs, walnuts, and flaxseed oil, can protect against heart disease by lowering blood triglycerides and improving brain function and mental health.
Probiotics: These microorganisms benefit your digestive tract and immune system by balancing the flora in your gut, making it easier to absorb nutrients and reducing harmful bacteria.
Prebiotics: Similar to probiotics, prebiotics support gut health and increase calcium absorption. They are found in whole grains, bananas, honey, onions, and artichokes.
By understanding these aspects of nutrition, you can make better food choices that support your overall health and well-being.
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