The Mediterranean diet, which is high in olive oil, whole grains, fresh fruits and vegetables, is known to prolong life.

However, some nutrients can rejuvenate and maintain health with age, according to Alexander Thompson, senior nutritionist at Holland and Barrett. There are three in total.

  1. C vitamin. This vitamin has an antioxidant effect in the body. In other words, it neutralizes the damage caused by free radicals. Large amounts of free radicals are believed to cause cell damage, increase the risk of certain disease conditions and accelerate aging. Adults should get at least 80 mg of vitamin C per day. Ideally, people should aim to consume at least five servings of fruits and vegetables per day.
  1. Vitamin D. Low levels of this vitamin increase the risk of premature death. For most people, 10-25 micrograms (400-100 international units) of this vitamin per day will suffice. Adults need 10 micrograms, or 400 international units of vitamin D per day.

  2. Protein. By getting enough protein, metabolic aging can be slowed down, which contributes to longevity. Also, the greatest impact on life expectancy is the replacement of some animal proteins (especially processed and red meat) with vegetable proteins. Studies have also shown that increased protein intake in middle and older age can help preserve muscle mass. The British Heart Foundation states that most adults should get around 0.75 g of protein per 1 kg of body weight per day.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.

Source: Ferra

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