photo credit: http://2.bp.blogspot.com/

Although there are many theories on aging, apparently this is influenced by many hereditary and environmental factors. On many of these factors is very little or nothing we can do. But food is a very important factor we can control.

As we have seen, there are good reasons to reduce the number of calories you eat. In the case of middle-aged people is especially recommended to limit the amount of food eaten. As you get older, you lose muscle mass. This causes burn calories less efficiently. The result is an accumulation of fat and obesity. In sedentary individuals this is exacerbated considerably.

Decrease your calorie intake does not mean we have deprived of the pleasures of food. One way to start is by reducing the serving size of foods high in fat and calories. If this is difficult for us, it perhaps best to reserve these meals for special occasions or events.

It is important that we focus on eating foods which are rich in vitamins, minerals and fiber, eliminating or drastically reducing foods high in sugar and calories but low in nutrients.

It is recommended to increase vegetable consumption of saturated colors such as broccoli, peppers, green beans, spinach, tomatoes, potatoes and carrots. The dark green vegetables are generally rich in substances that can help reduce the risk of cancer. These foods are also rich in antioxidants.

In fact, usually, the darker one is a vegetable contains more antioxidants. Recent studies show that bilberry (blueberry and bilberry) contains powerful antioxidants that help keep the youth of our eyes and our brain. One study even found that blueberry consumption helped to rejuvenate the brain of a group of rats and senile. Other studies point to the plums and other foods rich in antioxidants.

If swallowed seek products that are low-fat milk. If you do not drink milk products in your diet try to include other calcium-rich foods like spinach, parsley, nuts, beans, cauliflower, asparagus and figs. Include plants of the genus Allium such as garlic and onion as it has been found to have significant antibiotic properties and inhibit various cancers.

Increase your fiber intake to at least 25 grams daily. Rich in bran cereals, whole grains, brown rice, beans and lentils as well as fruit and vegetables are excellent sources of fiber.

Daily consumption of a good amount of water is important at any age but as you get older acquires special importance. The older people not only require more fluids to avoid dehydration but also to dilute and eliminate toxins. It must eat at least eight glasses of water a day. The sodas and caffeinated drinks are not substitutes for water.

Eat little, reduce fat, increase consumption of antioxidants, adopting the Mediterranean diet? The choice is yours. Either way the conclusion is the same: food can help us not only have a longer life, but a more healthful.

credit to: Rafael Valle Rivera MA, NL

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