Superfoods with prebiotics

When I first read about prebiotics—if that's not a typo for probiotics—I wondered what the hell that was. Later, however, Wikipedia gave me some clarification. Prebiotics are indigestible food components that promote the growth and/or activity of intestinal microorganisms in ways that have been suggested to be beneficial to health. Prebiotics are an intermediary between food and medicine, just like probiotics. Dr. Roberfroid's accepted definition is as follows:

A prebiotic is a material that has been deliberately fermented and that enables certain changes in the intestinal micro flora's structure and/or activity that benefit the host's wellbeing and general health.

As you can see, it's really related to foods that contain probiotics. Beans, garlic, raw oats, raw dandelion leaves, leeks, inulin sources (including jicama, Jerusalem artichoke, and chicory root), and onions are sources of prebiotics.

Essentially, you are getting enough prebiotic if you regularly eat raw leeks, raw onions, or raw garlic, as well as add onions to everything you prepare. Studies have demonstrated clear impacts on the immune system's efficiency, intestinal constipation, gut pH, reducing the risk of colon cancer, assimilation of calcium and other minerals, and hypertension. Additionally, prebiotics lower the risk of colon cancer. Therefore, all you need to do is cook with onion and/or add raw leeks or onions to all of your salads.

The fact that red wine contains resveratrol and antioxidants is well known to many individuals. However, research revealed that people who drank two glasses of dry red wine each day had high quantities of good bacteria and low amounts of harmful bacteria in their guts. The study found that while drinking red wine decreased the amount of harmful bacteria in the stomach, it also strengthened the growth of colonies of good gut bacteria that protect your health.

Using antioxidants to delay aging

Every organ in your body ages. What we eat affects how we actually feel, whether or not we're healthy, and how long we live—from our bone structures to our skin and brain.

We are all aware of the danger posed by free radicals and how antioxidants work to combat them. Coenzyme Q10, alpha-lipoic acid, carnitine, vitamins A, C, D, E, and K, essential fatty acids, lutein, several of the B vitamin complexes, magnesium, phosphorous, zinc, potassium, taurine, iron, and selenium are antioxidants, vitamins, and minerals that slow down aging.

Keep in mind that taking 300% of the daily recommended intake of any vitamin, antioxidant, or mineral won't provide you three times the benefits. Don't buy processed foods that are labeled "high in antioxidants," and don't think that relying on supplements is the best course of action. Purchase natural and organic whole foods from your community. Consume as many different fruits, veggies, nuts, and lean animal proteins as you can each day. Change up your antioxidant intake by avoiding monotonous fruits, vegetables, and spices. Increasing one antioxidant's consumption won't make the other one obsolete. Even if you consume 200% of the recommended daily amount of vitamin C, vitamin B12 or vitamin E won't be replaced for that particular day. Antioxidants should therefore originate from eating habits rather than tablets. However, fruits and vegetables contain phyto-chemicals that have not even been identified and are currently available for consumption, unlike the isolated synthetic components found in antioxidant supplements. Whole foods are made up of several components that work together harmoniously and are much more effective than supplements that only include one of them.

Let me share with you something I recently read about telomeres. There are a ton of articles about telomeres on the internet now that Elizabeth H. Blackburn, Jack W. Szostak, and Carol W. Greider shared the 2009 Nobel Prize for discovering how chromosomes are protected by telomeres and the enzyme telomerase. In 1973, Alexey Olovnikov discovered telomeres. He found that the very little DNA units (telomeres) at each chromosome's end shorten over time, primarily because they can't fully replicate every time a cell divides. Therefore, as you age, your telomeres shorten. You eventually pass away when DNA replication and cell division completely cease.

away. But other researchers are now saying that specific nutrients play a big part in preserving telomere length. This suggests that we have control over telomere length. Telomere length may be influenced by vitamins B9 and B12, iron, vitamin D3, omega-3 fatty acids, zinc, and vitamins C and E. Type 2 diabetes, DNA damage, reduced immunity, atherosclerosis, and neurological diseases have all been linked to telomere shortening.

Antioxidants influence aging in several ways, such as:

• Coenzyme Q10 - Because this essential vitamin reprocesses several antioxidants, including vitamins C and E, early aging is the main adverse effect of having insufficient Coenzyme Q10. A deficiency in Coenzyme Q10 also hastens DNA damage, and since Coenzyme Q10 is good for your heart and your muscles, a deficiency results in brittle muscles, discomfort, exhaustion, and heart issues. In essence, coenzyme Q10 has a potent anti-aging effect since it allows you to stay young right up to the end of your life. Cattle and beef organ meats, sardines, pistachios, sesame seeds, tuna, herring, yellow tail, pollock, chicken, and adzuki beans are foods rich in coenzyme Q10. In addition to these meals, there are also coenzyme Q10 supplements and Q10 anti-aging treatments.

• Vitamin D - People with higher vitamin D levels were shown to have fewer aging-related DNA mutations and less inflammatory problems.

• Astaxanthin aids in the reduction of inflammation and has anti-inflammatory and DNA-protective properties. Haematococcus pluvialis, a microalga, has been found to contain astaxanthin. The effectiveness of astaxanthin is 65 times greater than that of vitamin C, 54 times greater than that of beta-carotene, and 14 times greater than that of vitamin E.

• Probiotics – First, let's discuss the primary cause of unhealthy gut flora in overweight individuals: high fructose corn syrup. Nearly all refined goods, including snacks, frozen dinners, condiments, and soft drinks, have HFCS as a primary ingredient. Future generations may become unwell as a result of the genetic failures and mutations it generates. Your gut microbiota is actually destroyed by refined, sugary, and chemical-filled diets. Your body's natural defense mechanism, the immune system, is controlled by the bacteria in your gut. The quantity of probiotics (beneficial bacteria) in your body can also be decreased by artificial sweeteners, antibiotics, stress, and several other conditions.

gut, which may promote illness and premature aging. You can choose probiotic supplements, but including fermented foods in your diet, such as sauerkraut, kefir, and plain yogurt, is considerably healthier. Yogurt is a fantastic source of zinc and iodine. However, you can use a supplement if you don't enjoy the flavor of probiotic meals.

• Vitamins B9 and B12 - B9 is essential for maintaining DNA integrity and DNA methylation, both of which have an impact on how long your telomeres are. Beans and lush green vegetables both contain vitamin B9. Salmon, beef liver, lamb, snapper, beef, scallops, venison, shrimp, eggs, and poultry all contain the B12 vitamin. You can utilize supplements if you don't enjoy B12-rich meals or are a vegan.

• Vitamin K2 – Ground beef, cheese, eggs, and chicken breast all contain this vitamin. People who consume 45 mcg of K2 daily outlive people who consume 12 mcg by seven years. If you dislike foods high in K2, you can take supplements.

• Omega-3: People who have an omega-3 index of less than 4% age far more quickly than people who have an index of over 8%. The omega-3 index is a fantastic new tool for assessing your health. Boost your Omega-3 index above 8% if you want to delay aging. You are at increased risk for heart attack if your omega-3 index is less than 4%. In fact, telomere lowering can be reversed by omega-3 fatty acids. When the ratio of omega-6 to omega-3 is more than 10, your body is inflammatory. a silent inflammatory condition (arthritis or other diseases). You ought to ideally take this ratio under 3 to better protect yourself against cancer. You should strive to have significantly more omega-3s than omega-6s in your body if you have active cancer in order to lower the rate to under 1. The key reason why krill oil is advised as an omega-3 supplement is that it assimilates significantly more quickly than fish oil.

• Magnesium - It has been established that magnesium favorably correlates with increased telomere length in women. Magnesium plays a vital role in DNA reproduction, repair, and RNA function.

• Polyphenols are powerful antioxidants linked to anti-aging benefits and a reduction in illness. Grapes, red wine, chocolate, and green tea all contain resveratrol along with significant amounts of polyphenols.

• Vitamin A consumption and the length of telomeres are connected. Your immune system is significantly influenced by vitamin A.

• Turmeric – Turmeric has anti-inflammatory and immune-boosting properties. But its primary reputation is for its anti-cancer properties.

• Telomere lengthening through exercise.

And finally, you're probably wondering which foods should be avoided. The same processed, refined foods and sugar are the answer, as usual. Recognize that excessive sugar consumption causes insulin resistance, and that chronic disease is often caused by insulin resistance, if not always. Scientific studies have so far linked excessive sugar consumption to 78 different illnesses and health problems, including cancer and heart disease.