Vegetarian bowl

Vegetarian lunch bowl with pearl barley, cucumber, sweet pepper, cherry tomatoes, garlic, parsley and dill on gray background. Dress with vinaigrette sauce. Diet and healthy food concept.  The aging of the human body is influenced by numerous variables, some of which depend strictly on our lifestyle.

For example, among the factors on which it is possible to intervene positively to slow down aging are diet, the level of stress and physical activity, inner well-being (mood, self-esteem, professional gratification, etc.), the hours of rest at night and abstention from cigarette smoking and drug use. The best investment... In a social context in which the length of life and the commitments related to it tend to increase more and more, putting at risk the sustainability of public health care models, it is more important than ever to invest in healthy aging from a young age. In other words, it is important to try to ensure a healthy and physiological aging, which allows you to live your old age in an active, serene and as disease-free way as possible.

There are numerous and constantly increasing studies that try to investigate at different levels (experimental, clinical, epidemiological, etc.) the anti-aging properties of certain foods and dietary patterns. As logic suggests, rather than looking for "miracle" foods or supplements to include in one's diet, it would be preferable to redefine the entire diet as a whole. Umberto Veronesi was one of the greatest supporters of the vegetarian eating style, considered important for both ethical and health reasons. Beyond the ethical aspect, most studies and researchers agree that reducing animal food sources is beneficial for the body.

Below I list the most important dietary rules of the anti-aging diet, it being understood that this is general information, which at an individual level requires contextualization and weighted application by a dietician or nutritionist. Fruit and vegetables, by virtue of their high water content, are among the foods with the lowest caloric density (i.e. they provide fewer calories for the same weight consumed). Ideal for a calorie restriction regimen, they also contain significant amounts of vitamins, minerals and antioxidants.

Prefer fresh and seasonal fruit and vegetables: they generally guarantee a greater intake of micronutrients and antioxidants;

Indicatively, very colorful vegetables (blueberry, black grapes, red tomatoes, carrots, etc.) are also the richest in antioxidants; Prefer the consumption of whole fruit to smoothies and centrifuges; the latter are indicated for those who do not tolerate high amounts of fiber in the diet; As for fruit, prefer non-sugary fruit; fruits richer in sugar (bananas, ripe persimmons, grapes, etc.) are more suitable for athletes or those who do physically demanding work; From a practical point of view, consume 2 portions of seasonal vegetables per day and two portions of fresh seasonal fruit per day; It would be preferable to consume about 50% of the vegetables raw (without cooking); Avoid or drastically limit the consumption of preserved fresh fruit (candied, in syrup, dehydrated, jams, fruit purees), industrial fruit juices and similar products (soft drinks, carbonated and sugary drinks based on fruit juice, etc.); If you suffer from irritable bowel syndrome or are transitioning from a diet low in fruit and vegetables to an anti-aging diet, gradually increase your intake of vegetables and consume fruit preferably alone and between meals; This should ensure better intestinal tolerability.