Eat more vegetables rich in dietary fiber to reduce wrinkles and combat aging.

Ultraviolet rays, smoking, aerobic exercise, and other factors increase reactive oxygen species (ROS) in the body, which is a major cause of the increase in Advanced Glycation End-products (AGEs). Among these, the hydroxyl radical is the most oxidizing, produced during physical activity or high stress. Once generated, it is difficult to eliminate, leading to negative effects such as aging and fatigue. Closely related to the skin is another type of ROS, singlet oxygen, which is produced by increased ultraviolet exposure and causes wrinkles and sagging.

Mixed Shredded King Oyster Mushroom

Eat more foods rich in antioxidants to reduce AGEs

Japanese DESIGN FOODS company has long studied the antioxidant capacity of vegetables in eliminating ROS. President Masaki Niwa points out: "According to research, dark-colored vegetables and those with strong aromatic flavors can inhibit the generation of hydroxyl radicals and singlet oxygen." In fact, in a comparative study by Niwa and others on the ability of autumn and winter vegetables to remove hydroxyl radicals and singlet oxygen, garlic, burdock, komatsuna (Japanese mustard spinach), and red chili pepper were all at the top of the list.

In addition, carnosine, an amino acid found in foods like chicken breast, soyasaponin from soybeans, sesame seeds rich in vitamin B6, and almonds rich in dietary fiber can all inhibit the increase in AGEs. Seaweed with its sticky components and mushroom foods rich in dietary fiber can also adsorb and remove AGEs, so you can consciously eat more of them.

Women who want to resist skin aging can specifically choose ingredients rich in antioxidants and dietary fiber to inhibit protein aging, thereby achieving better anti-wrinkle and anti-sagging beauty effects!

Fruits and Vegetables: Diverse colors, opt for dark-colored ones

Red peppers, green komatsuna, purple eggplant, etc., are deeply colored vegetables rich in polyphenols. Their antioxidant capacity and dietary fiber content vary, so it's best to diversify your ingredients with targeted pairings. Fruits like avocado and apple are excellent choices.

Dairy Products: Choose low-fat dairy to regulate blood sugar

Drinking dairy products like yogurt before a meal can slow the rise in blood sugar. People in their 40s and 50s are particularly prone to consuming excessive neutral fat from daily dairy products, so low-fat options are recommended.

Mushrooms: A treasure trove of dietary fiber, a key player against metabolic syndrome

Maitake mushrooms can inhibit blood sugar spikes, and king oyster mushrooms can reduce visceral fat and improve metabolic syndrome. The health benefits of these mushrooms have been confirmed through various experiments. Mushrooms are not only rich in dietary fiber, which helps improve constipation, but also have effects such as lowering cholesterol and boosting immunity.

Beans and Nuts: Recommended are soybeans, edamame, sesame, and almonds

Beans and nuts like almonds are rich in dietary fiber and have a good effect on preventing constipation. Additionally, soyasaponin in soybeans can prevent the accumulation of AGEs, and eating one piece of tofu provides a sufficient amount. Furthermore, sesame seeds, rich in vitamin B6, are also a highly recommended ingredient.

Fish and Meat: Choose chicken breast, salmon, tuna, etc.

Carnosine and anserine, amino acids found in the muscle of animals like chicken breast and tuna, can hinder protein aging and promote the breakdown and excretion of AGEs. Additionally, salmon is rich in astaxanthin, which has a powerful ability to remove singlet oxygen.

Root Vegetables and Tubers: Make full use of their sticky components

The sticky components in Chinese yam can inhibit blood sugar spikes and are recommended to be eaten with carbohydrates like rice. Sweet potatoes are rich in polyphenols, and it's best to eat them with the skin on. Furthermore, cooled potatoes do not easily raise blood sugar levels.