In old age, people are most susceptible to chronic diseases such as cardiovascular diseases, diabetes, and cancer. These diseases are related to the aging of the body, therefore, anti-aging is the primary issue for human health and longevity.
Anti-aging is influenced by many factors, and food nutrition is one of the most direct and important. Food (such as fruits) contains many effective anti-aging components. When used properly, they can prevent the occurrence and development of diseases like cardiovascular diseases, diabetes, and cancer, promote health, and extend lifespan. In spring and summer, a wide variety of fruits are available. The younger generation can often keep some anti-aging fruits for the elderly. On one hand, it adds to their longevity, and on the other, it is a way to show filial piety. Fruits help with anti-aging
In 1999, after three months of research, the USDA Human Nutrition Research Center on Aging found that when aging mice were supplemented with blueberry and strawberry extracts daily, their brain degenerative changes significantly slowed down, their motor balance and coordination markedly improved, and their learning and memory abilities were enhanced. Coincidentally, Chinese researchers also discovered that pomegranate juice, rich in plant compounds, had a significant preventive and therapeutic effect on aging-related protein and DNA damage in aging mice. Building on this, they further conducted trials with elderly volunteers. Each person drank a cup of pomegranate juice daily. After four weeks, the results showed that the antioxidant function of the elderly was significantly improved, indicating that pomegranate juice has potential anti-aging effects. Anti-aging effective components have been discovered
In recent years, nutritionists have discovered that in addition to the nutrients we already know, fruits are also rich in a large number of natural plant compounds. These substances play an anti-aging role by enhancing antioxidant capacity, regulating detoxifying enzyme activities, stimulating immune function, improving hormone metabolism, and providing antibacterial and antiviral effects. The types, distribution, and functions of common plant compounds in fruits are as follows: 1. Carotenoids
Beta-carotene – Mostly found in yellow and orange fruits, such as mangoes, apricots, cantaloupes, and papayas. Helps to delay aging, has a preventive effect on certain tumors, can improve lung function, and alleviate diabetic complications.
Lutein – Mostly found in fruits like kiwis and pomegranates. Helps protect the eyesight of the elderly, reduce the occurrence of cataracts, and may also have a preventive effect on certain tumors.
Lycopene – Mostly found in tomatoes, dark red grapes, and watermelons. Helps reduce the incidence of prostate cancer and heart disease. 2. Phenolic acids
Ellagic acid – Mostly found in grapes, blueberries, strawberries, and kiwis. Helps reduce the occurrence of some tumors and has the effect of lowering blood lipids. 3. Flavonoids
Resveratrol – Mostly found in red grapes. Helps reduce the occurrence of heart disease, stroke, and tumors.
Anthocyanins – Mostly found in blueberries, cherries, strawberries, plums, and kiwis. Has a significant anti-aging effect.
Quercetin – Mostly found in apples, pears, cherries, and grapes. Helps reduce inflammatory responses, protect the lungs, and has a preventive effect on certain tumors.
Hesperidin – Mostly found in oranges, grapes, and lemons. Helps prevent the occurrence of heart disease.
Tangeretin – Mostly found in citrus fruits. Helps prevent the occurrence of head and neck tumors. 4. Monoterpenes
Limonene – Mostly found in the peels of oranges, grapes, and lemons. Helps protect the lungs and reduce the occurrence of some tumors.
Recommendation: Elderly should consume 200-400 grams of fruit daily
In their natural state, most plant compounds have different colors, and the plant compounds in different fruits vary greatly, which gives the myriad of fruits their vibrant colors. Since different plant compounds have different health benefits, to ensure the intake of as many plant compounds as possible to exert an anti-aging effect, nutritionists recommend that the elderly should consume 200-400 grams of various colored fruits daily, with at least one type, preferably changing the type every day. To improve the body's antioxidant function, it is advisable to choose fruits with strong antioxidant capacity, such as hawthorn, winter jujubes, pomegranates, kiwis, mulberries, strawberries, ponkans, oranges, tangerines, and lemons.
In recent years, although the fruit intake of Chinese residents, especially urban residents, has been on the rise, it is still far below the recommended daily intake level. To reduce the loss of nutritional content during processing, the elderly should try to eat fresh fruits. If the elderly have dental problems, fruits can also be processed into fruit puree for consumption. When fresh fruits are not available, canned or dried fruits, or an equivalent amount of pure fruit juice, can be considered.
Best time to eat fruit: With the exception of a few fruits and persimmons, which should not be eaten on an empty stomach, most fruits do not require a specific eating time. From the perspective of weight control, it is recommended to eat fruit before meals to avoid eating too much during the main meal.