Anti-aging nutrition: Nutrients that help you live longer and better

Aging is a natural and inevitable stage of life, but the speed at which it occurs is largely under our control. Current science has shown that our daily habits (especially what we eat) directly influence cellular health and the rate of aging.

The so-called "anti-aging" diet aims to help us live longer, with greater well-being, vitality, and fewer chronic conditions.

Key nutrients in anti-aging nutrition

There are certain nutrients and bioactive compounds that play a fundamental role, as they have direct effects on the body and represent an effective tool for reducing the risk of premature aging.

Vitamin D: Anti-inflammatory and acts as a "cellular shield," protecting telomeres (DNA). Sources: fatty fish such as sardines, tuna, trout, salmon, and egg yolk.

Vitamin C: A powerful antioxidant that protects cell membranes and supports collagen production. Sources: Vegetables and fruits in general, especially chilies, citrus fruits, guava, and kiwi.

Vitamin E: Acts as a powerful antioxidant. Sources: avocado, nuts, seeds, vegetable oils. It's important to note that vitamin E acts synergistically with vitamin C, enhancing its antioxidant action and protection.

Omega-3: Optimizes cellular health, preserves telomere length, and is anti-inflammatory. Sources: fish oil, sardines, salmon, chia, flaxseed, and supplements.

Magnesium and zinc: Essential minerals for cellular energy production, immune function, and DNA synthesis. Sources: legumes such as beans, broad beans, lentils, chickpeas, nuts, meats, and seafood.

Polyphenols (resveratrol and quercetin): Activate longevity pathways (sirtuins) and help eliminate cells that no longer function properly (senescent cells). Sources: grapes, peanuts, apples, onions.

Curcumin: The active ingredient in turmeric, it is a powerful anti-aging agent. It acts as an antioxidant, anti-inflammatory, and neuroprotective agent.

NAD precursors (NMN/NR): Restores NAD+ levels, a vital coenzyme for cellular energy and DNA repair. Sources: fish, meat, and whole grains.

Try to get these nutrients through your diet. Supplements should be prescribed by a healthcare professional, as some—when consumed in excess—can affect your health.

The Milpa Diet is rich in all of these compounds, is accessible, affordable, and culturally acceptable.

Avoid ultra-processed foods, sausages, trans fats, and sodium, which are associated with a higher risk of premature aging. These products contain artificial colors, flavors, and sugars that damage our cells.

Key habits to prevent premature aging

Nutrition is a pillar, but its impact is enhanced by other lifestyle habits:

Regular physical activity. Keeping moving throughout the day improves physical and cognitive function.

Adequate rest. It allows for cellular repair and rejuvenation.

Stress management: Chronic stress affects memory and can increase the risk of neurodegenerative diseases.

Social Activity and Learning: Combating isolation and keeping your mind active contribute to overall well-being and cognitive health.

YC