Our health is determined not only by genetics and lifestyle, but also by what and how we eat. Even the small changes we make to our eating habits today can lead to excellent results in the future, at an age when health and energy levels are particularly important.
Add these simple habits to your life today, and you will be thankful to yourself when you grow old.
Eat foods rich in Omega-3
Some nutritionists call Omega-3, a fatty acid, the fat youth because it lowers “bad” cholesterol, helps fight inflammation and reduces the risk of cancer, heart attack and stroke. In addition, Omega-3 is greatly beneficial in supporting brain activity at older ages. Studies have confirmed that two servings of fatty fish a week is enough to get all the benefits of this magical fatty acid.
Eat more fiber
Vegetables and berries, which are high in fiber and natural dietary fiber, are useful not only for those who monitor their weight. Fiber helps maintain healthy blood sugar levels, reduces the risk of cancer, and supports the health of the heart.
Eat colorful fruits and vegetables
Do you want your food to be truly healthy? Choose brightly colored fruits and vegetables! Antioxidants and special substances that give fruits and vegetables their vibrant color protect the cells in the body from damage and fight aging. Try to eat at least three multicolored servings a day.
Do not forget about olive oil
Olive oil is an essential element in the Mediterranean diet, which was voted the healthiest diet last year. Olive oil contains antioxidants that protect against breast and colon cancer. In addition, regular consumption of olive oil in old age can reduce the risk of stroke by 41%. You must keep in mind, however, that olive oil is a cold product that loses all its beneficial properties when heated.
Eat less white rice
Avoid white rice but include plenty of brown rice into your diet. Because its beneficial coating has not been removed, brown rice is an excellent source of fiber and magnesium. It helps reduce the risk of type 2 diabetes, heart disease and even certain types of cancer. White rice, on the other hand, just adds calories to your meal and has no benefits.
Do not give up protein
Protein is a building block that our body uses to repair damaged cells every day. At least a third of the daily diet should be protein – vegetable or animal. The older you get, the more important protein becomes for you, because more and more cells need to be repaired as you get older.
Keep a bottle of water handy and do not forget to fill it when needed. A proper fluid intake helps the bowels function better, lubricates the joints (which is especially important in adulthood), helps maintain metabolism and even improves mood. Drink a lot of water, because water means life!