"How Much Do You Know About Food Nutrition" Series | Eat More of These 8 Superfoods to Nourish Your Brain, Protect Your Skin, and Fight Aging

"Anti-aging" has been a hot topic all over the world. Various anti-aging theories have emerged one after another. People choose to do various medical cosmetic procedures to make themselves more "young", but "treating both the symptoms and the root causes" can truly make the human body "younger". In fact, supplementing with sufficient healthy food can also help us fight aging.

So what is a superfood? In fact, superfood refers to food that is rich in nutrients and can help the human body resist oxidation, eliminate free radicals, and help the human body be healthier.

The various nutrients in superfoods help delay aging and even play a role in assisting the treatment of diseases. Here are some examples of well-known "superfoods".

1. Soybeans

Soybeans are rich in high-quality protein, contain a variety of bioactive peptides and a phytoestrogen similar to estrogen, which can delay the aging of female cells and make the skin delicate and white. A moderate intake every day can effectively delay aging.

2. Oats

The human body is constantly exposed to the outside world, including breathing (oxidation reaction), external pollution, ultraviolet radiation and other factors, which constantly produce free radicals in the human body. Many cancers, aging or other diseases are related to the production of excessive free radicals. These antioxidants in oats can directly act on free radicals, or indirectly consume substances that are prone to free radical generation to prevent further reactions. The stronger the body's antioxidant ability, the healthier it is and the longer its life span.

3. Blueberries

Blueberries are the king of antioxidants, and the anthocyanins they contain are very effective in fighting aging. In addition to anthocyanins, blueberries also contain many special nutrients that are not found in many fruits. For example, blueberries are rich in organic acids, phenolic acids, superoxide dismutase, pterostilbene and other substances. Therefore, blueberries are recommended by the Food and Agriculture Organization of the United Nations as one of the five healthiest fruits.

4. Cruciferae

The nutritional value of cruciferous vegetables is the strongest among vegetables. They are not only rich in vitamins, minerals, flavonoids and other antioxidants, but also different from other vegetables. Cruciferous vegetables are rich in a sulfur-containing substance - glucosinolates, which have many biological effects such as regulating immunity, anti-tumor, regulating oxidative stress, and antibacterial. Common cruciferous vegetables include: cabbage, cabbage, shepherd's purse, etc.

5. Walnut

Walnut kernels are rich in vitamin E, which can protect cells from oxidative damage by free radicals. It is a recognized anti-aging substance in the medical community, so walnuts are known as "longevity seeds" and "longevity fruits". In addition, walnuts can nourish the skin and make people's skin white and tender, especially for the elderly.

6. Green tea

The catechins in green tea can lower the cholesterol and triglyceride levels in the human body, and can significantly increase SOD (superoxide dismutase), which can effectively eliminate excess free radicals. In addition, green tea also contains the special ingredient catechol, which can prevent blood oxidation, prevent the increase of blood pressure and blood sugar, and make blood circulation smoother.

7. Olive Oil

Olive oil is known as the "queen of vegetable oils" and the "cardiovascular scavenger". Drinking olive oil properly every day is good for cardiovascular health. Olive oil is rich in fat-soluble vitamin E, which can remove free radicals in the body and thus play an anti-oxidation and anti-aging role. In addition, a substance called squalene contained in olive oil can increase the content of HDL (good cholesterol) in the body and reduce the content of LDL (bad cholesterol), thereby playing a role in lowering blood pressure and blood lipids.

8. Salmon

Salmon meat is rich in astaxanthin, an antioxidant. An article published in Science and Technology News in 2020 showed that taking 9 mg of astaxanthin daily significantly increased lipid peroxidation (MDA), glutathione peroxidase (GSH-Px), and superoxide dismutase (SOD), which can significantly improve the body's antioxidant function. Even more surprising is that in a study of people over 65 years old, it was found that the elderly who ate salmon twice a week had more gray matter in their brains, and compared with other elderly groups, this group of elderly people had a 13% lower risk of developing Alzheimer's disease.

Superfoods are important, but no food, even superfoods, can provide all the nutrients our body needs, so a healthy diet is a prerequisite. The "Dietary Guidelines for Chinese Residents 2022" details how people of all ages and special groups can achieve "reasonable diet". I hope everyone can read the guide carefully and combine it with "superfoods" to help our bodies "rejuvenate" from the inside out.

Author: Chen Shuang from Henan University of Science and Technology, Lei Zhiyuan from Luoyang Normal University

Review expert: Ren Yongqiang, professor/chief physician of the First Affiliated Hospital of Henan University of Science and Technology