3 foods that help prevent disease and premature aging

How about including in your diet foods that, besides being delicious, contribute to a healthier life? Oilseeds, such as walnut, pistachio and Brazil nuts, offer several health benefits and are related to the prevention of various types of diseases. Learn a little more about each one and check out some good reasons to include them in your diet:

1. Brazil nuts

Numerous articles prove the benefits of Brazil nuts.? A study conducted at the University of Sao Paulo showed that eating one unit a day for two months of this fruit? is a great source of phytochemicals, fibers and selenium? increased levels of Glutathione Peroxidase, a potentially antioxidant enzyme. In patients who have a certain polymorphism for cancer, the Pará nut, due to the action of Selenium, proved to be effective in preventing the disease? protein diet.


The professional also adds that the Brazil nut, for being rich in Selenium? a potent antioxidant - can contribute to the fight against cellular aging and, consequently, help in the prevention of premature aging. "Recent research points out that this protective function of Brazil nuts can also preserve the function of nerve cells, preventing the onset of neurodegenerative diseases," he explains.

Despite all the benefits it offers, Brazil nuts should not be consumed in excess. The recommended intake, according to the nutritionist, is one unit per day.

2. Walnut


According to Karla Leal, a study of people with BMI, lipid profile and blood pressure at normal levels showed that daily moderate nut intake (15g) for a month led to a slight reduction in total cholesterol and in the LDL-cholesterol fraction without affecting blood pressure. "This proves that the walnut can be an adjunct in dietary management aimed at treating dyslipidemia," he says.

The nutritionist points out that the walnut is composed of a very high amount of linolenic and linoleic polyunsaturated fatty acids, antioxidant substances, which explain why these oilseeds contribute significantly in reducing total cholesterol and LDL-cholesterol. "And some studies even point out that this fruit contributes to the reduction of triglycerides," he adds.

According to the professional, adequate consumption, which could contribute to the maintenance of health and disease prevention? mainly cardiovascular - would be between 25 and 30g per day.


3. Pistachio

In a study by the American Society of Nutrition, eating an average of 30 to 60g of pistachios a day, combined with a balanced diet, was able to reduce LDL-cholesterol and total cholesterol by up to 9%. We know that this feat can contribute to the prevention of cardiovascular disease. This result is due not only to the pistachio's lipid profile (polyunsaturated fatty acids), but also to the presence of bioactive compounds such as phytosterols and fibers ?, explains nutritionist Karla.

According to the nutritionist, the medical consumption of pistachio should be 40g per day.

Can these foods prolong your life?

Karla Leal explains that, due to all the previously related factors and the many recent published studies, it can be stated that oilseeds contribute to the maintenance of function and the delay of cell aging. "This process therefore generates positive reflexes in all physiological function and at all levels, including the prevention of various diseases," he says.

The nutritionist points out that it is impossible to prolong / program life, but aging may have less impact on the health and aesthetics of the individual, when nutritional management, physical activity etc. are prioritized.

Moderate Consumption

Regardless of all the benefits these oilseeds can offer, it is imperative that consumption is always moderate and cautious, explains nutritionist Karla. Is it due to the excessive presence of sodium? that many industrialized can bring? either by the large total amount of fat that, in excess, can negatively alter the lipid profile, lead to weight gain and, consequently, lead to cardiovascular disease ?, he says.

In addition, it is very important that the intake of walnut, pistachio and Brazil nuts is associated with proper dietary habits, directed by a nutritionist, and physical activity supervised by professionals in the area.

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