When the situation of your body crosses your mind in 60 years old, it can be too late for everything. However, by the means of healthy nutrition you can look 20 years younger than the age which you have currently.

There is a real connection between the getting old and the nutrition. The effects of getting old can be prevented, slowed down and removed by the means of suitable and efficient nutrition system. Nutrition is not the reason or treatment just for getting older in quality, but also for the chronic diseases. For instance, the last researches show that the the effect of wrong nutrition on cancer development is at very high level such as %30. At present day, as we know that correct and conscious nutrition is the best way for the weight control when it is combined with active lifestyle.

Mediterranean Nutrition Style Challenges to the Time

Through the day, one should consume nearly 25- 30 gram pulp. For this, 5-9 portion of fruit and vegetable should be eaten. Dark grains such as bread, pasta and rice should be prefered to eat.  A handful of hazelnut, walnut and almond not as roasted should be eaten every day. Pulses such as beans, chickpeas, lentils should be eaten at least twice a week. Fish should be prefered to eat instead of red meat as a source of protein. Fatty fishes such as salmon, mackerel, tuna fish, pilchard which are rich in Omega-3 should be pretended to eat. In addition to these, daily water consumption need should not be neglected. Vegetable oils such as hazelnut oil and olive oil should be used in the preparation of the meals. While consuming these, one also should not go to the extremes.

General guide for the anti-aging diet is the limiting the calories, reducing the saturated fats, limiting the getting of salt and sugar, in addition to this it should be increased the consumption of fresh fruit, vegetables, grains not refined and the fatty fishes.

AVOCADO

This fruit which is generally consumed as a vegetable is a good source of the healthful monounsaturated fatty acids which helps to reduce the bad cholesterol levels.  As the source of E vitamin, Avocado prevents the skin to be gotten old and helps the healthful skin structure could be fulfilled. E vitamin also helps the thermoneurosis to be decreased happening during menopause. It prevents edema and high blood pressure thanks to the potassium available in it.

FOREST FRUITS

Dark colored fruits such as blackberry, raspberry, black grape and cranberry contain phytochemicals of strong antioxidants (known as flavonoid) which are helpful to protect the body against the damages happening because of the free radicals and getting old.

VEGETABLES OF CABBAGE  FAMILY

Vegetables of cabbage family consist of cabbage, brussel sprouts, cauliflower, broccoli, black cabbage and radish. These vegetables support the struggle and defence of the body against the toxins and cancer. One of these vegetables should be consumed at least 100 gram per day. If possible, it should be eaten as raw and undercooked, so the important enzymes available in it remains as not damaged.

GARLIC

Eating a clove of garlic per day may help the protection of the body against the heart diseases and cancer. Although the cardio saving effect of garlic was certified, in some researches it was verified that the garlic decreased the levels of cholesterol and thinned the blood much more effectively than aspirin. In different researches, it was also found that the having risk to get ill with cancer for the poeple who eat garlic regularly every day as %50 less than the ones who do not eat garlic.

TURMERIC

In the last researches, it was proved that turmeric has got an important role to help the body to struggle against the free radicals and toxins by the means of its antioxidant and anti-inflamatuar effect. The usage of turmeric together with black pepper and olive oil increases its absorbsion level. Salads can be riched in this kind of mixtures in the amount of just 1 spoonful.

DRIED FRUITS

Various kind of dried fruits such as hazelnut, almond, peanut and pistachio  especially walnut are the good sources for the various minerals. Despite their high calories, these foods are rich in potassium, magnesium, iron, zinc, copper, selenium. Besides, being available of these dried fruits in nutrition list can increase the functions of digestion and immune system. In addition to this, it helps the cholesterol levels to be controlled. Fatty seeds with moulds are required to be avoided.

GRAINS

Grains namely Complex Carbonhydrates should constitute the important part of the nutrition system. Wholemeal pasta, wholemeal rice and bulghur are good complex carbonhydrates. Their pupl content is high. They consist of B vitamin 2 times compared to pasta and rice. At the same time, protein content of bulghur is very rich. More harmful the simple carbonhydrates such as the processed and sweet products are, more healthful the complex carbonhydrates  such as grains are.

From What Foods Should We Stay Away?

-   The foods which are roasted and fried in oil have got high calorie.

-   As the glycemic index of the foods which are refined (such as white bread, white flour, white rice) are high, they may develop insulin resistance and cause the people to get weight.

-   Because of the mixture of multiple white flour, sugar and fat, the tolerance of the bakery products such as savory pastry, cake, cookies, flan get difficult especially in old ages.

-   As the sweet drinkings contain high sugar in their contents, they affect the general health situation negatively.

The processed foods (salami, hot-dog, faggot, fumed foods) which contain additives reduce the capacity of antioxidants in the body.

What Kind of Things Should be Done So as to Delay the Getting Old?

The most important points which can be done so as to delay the getting old are as follow:

1- Annual health controls and check up.

2- Healthy, balanced, conscious nutrition and weight control.

3- Active life and regular exercise.

4- Positive Life and management of stress.

All of these contributes to our health in equal value. The lack of  just one of these points decreases the usefulness of other 3 points very much. That’s why, the application of them as a whole opens the doors of the healthful and long life to us.