The secrets of the vitality plate after 50 years

While almost no one is unaware that fruits and vegetables help us feel better every day, and that cereals and proteins contribute to our balance, 

The secrets of the vitality plate after 50 years

we still do not always know which ones to favor and how to combine them. In nutrition, how you prepare and choose your ingredients is as important as what you eat. Small memo of dietetically beneficial reflexes.

Accommodate (with small onions) fruits and vegetables

Why? To stimulate our immune system and neutralize toxins. Plants contain a wide spectrum of nutrients, all of which are essential for the proper functioning of our body. Some, like vitamins A and C, stimulate our immune system. But our mixed salads and fresh fruit offer many other antioxidants. "These precious compounds prevent oxidative stress from prematurely aging cells, and therefore essential organs such as the heart and brain", underlines Dr. Chicheportiche-Ayache. Some rules allow to preserve them. For the dietician nutritionist Véronique Liesse, it is better to eat raw fruit. “Cooking causes us to lose a lot of nutrients, like vitamin C,” she says. She also recommends preferring them organic, because it is then possible to consume the skin, which is the part that contains the most beneficial compounds. For their part, vegetables retain their vitamins better after steaming or microwave cooking, or slow cooking in the oven at low temperature (100 ° C).

Give pride of place to omega-3s

Why? To keep morale up and maintain your brain. We must draw these fatty acids from our plates in sufficient quantities because our body does not know how to synthesize them. Powerful anti-inflammatory drugs, they participate in the immune system, keep our heart and its vessels in good shape, just like our brain. Different studies have shown that they reduce the risk of depression and dementia. Rapeseed, walnut, and flaxseed oils contain precursors of these fatty acids. The body is able to transform them partly into omega-3. However, only fish directly provide these substances that can be used by our bodies, so this is the most important. "Prefer small specimens at the end of the food chain, such as sardines or mackerel, because they contain less dioxin and heavy metals than predators such as swordfish or tuna", recalls Véronique Liesse.

Do nothing by half, go all the way!

Why? To properly regulate your energy. Pasta, rice, potatoes, wholemeal bread ... provide the main fuel for muscles and the brain: carbohydrates. When they are refined, as in white bread, however, they are very quickly assimilated by the body. They then trigger a strong spike in insulin, the hormone responsible for distributing or storing sugars. The result is a burst of energy, followed by a quick slack when all the sugar has been used up. "Rice or wholemeal pasta, on the contrary, provide fibers which slow down their assimilation and prevent this phenomenon", indicates Véronique Liesse. But they can be more difficult to digest when you are not used to them. We can therefore start gradually, with semi-complete products.

Eat meat ... differently

Why? To fight anemia and preserve your muscles. Of animal origin, 25% of iron is absorbed by our bodies, compared to 5 to 10% of plant iron. While the latter is a good supplement, meat remains the best asset against anemia, common in seniors. On the protein side, the score is not equivalent either. Animal proteins have a greater nutritional value because they naturally integrate all the essential amino acids in the body. However, it is not recommended to eat it with every meal, especially to preserve your cholesterol. The National Health Security Agency recommends limiting yourself to 500 grams per week, or 4 or 5 servings. And it's best to go for lean cuts, like rump steak, flank steak, or sirloin steak, if it's beef.

Go on a dry vegetable diet

Why? To take advantage of their minerals and proteins. Rich in fiber, they provide our body with quality energy, with carbohydrates that are gradually diffused in the body. Unlike pasta or rice, lentils, split peas, dried beans, or chickpeas provide minerals such as iron. They are also a mine of proteins. However, they must be combined with starches so that our bodies can use them. It is recommended to let them soak overnight before cooking, in order to improve their digestibility. There are tips to increase our intake, for example by introducing them in soups, salads, or mashed potatoes.

What's great about superfoods?

They concentrate a maximum of vitamins, trace elements, and essential minerals. This is for example the case of acerola, goji berries, spirulina. Reduced to powder, this seaweed is full of beta-carotene, iron, proteins, and B12 vitamins. However, their value is sometimes overestimated, nuances the dietician Véronique Liesse: "The content of minerals or vitamins is expressed per 100 grams, whereas we only consume a few grams per day", she specifies. And there are other equally beneficial products: green tea, a great antioxidant; avocado, so generous in nutrients.

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