The word “aging” means different things to different people, and everyone has their own concerns. But one thing can make a big impact, and it’s something we can all control: What we eat.

Most experts recommend making a variety of fruits and veggies the central focus of a healthy diet—especially when it comes to longevity. To help discover which plant-based foods we should focus on and why, we asked Milan-based health coach Hanako Verne to recommend the most nutritious ingredients for every concern. Below, she shares her insights.

Skin

Other than being sure to mitigate sun damage, says Verne suggests focusing on getting “a good amount of protein, which is the main component of skin, as well as good quality lipids, which are materials for cell membranes.” In addition to plant-based protein from beans and soy, she suggests avocados, nuts, and chia seeds, which are rich in omega fatty acids, as well as berries and cacao, which are high in antioxidants.

Hormones

“For hormonal imbalances, soy is the way to go,” she says. “Soy tempeh, tofu, and soy yogurt are good alternatives to meat, and many people find that actively consuming soy reduces their premenstrual PMS symptoms.” She also recommends reducing dairy, “which is high in animal hormones.”

Puffiness

“Potassium is the best way to reduce swelling,” says Verne, who points to celery, cucumbers, parsley, and lemons as ideal plant-based sources. “Potassium helps regulate the amount of sodium in the body and is very effective in treating swelling. I sometimes incorporate potassium-rich foods into my morning smoothie, or I add cucumber, lemon, and mint to water.”

Fatigue

There may be many causes of fatigue, but “iron deficiency is common among women,” says Verne, who recommends beans, such as lentils and chickpeas. “Vegetable iron is called non-heme iron. When taken with vitamin C, its absorption rate increases several times. Lentils stewed with bell peppers, for example, is a good dish to help relieve fatigue.

Poor quality of sleep

“Tryptophan is effective in resolving sleep-related problems such as difficulty falling asleep and tiredness in waking up,” Verne says. Tryptophan turns into serotonin during the day and melatonin at night, so it can be effective to take a little in the morning and a little at night. “It cannot be synthesized in the body, so it must be obtained from the diet. Bananas and beans are rich in tryptophan.”

Follow the anti-aging 8

When thinking about aging and diet, Verne suggests also following the “Anti-Aging 8,” a list of nutritional recommendations put forth by plant-based nutrition expert Dr. Micheal Greger.

1. Nuts

Verne calls nuts “a total plant-based nutritional source” and a well-balanced source of vegetable protein, good fats (especially omega-3), vitamin E, and minerals. They’s also high in antioxidants and satiating.

2. Dark, leafy greens

Spinach, kale, and collards are rich in antioxidant vitamins and minerals essential for anti-aging, including beta-carotene, vitamin C, folic acid, and potassium.

3. Berries

Berries are extremely rich in polyphenols and have exceptional antioxidant and anti-inflammatory properties which benefit skin, blood vessels, and brain health.

4. Cruciferous vegetables

Sulforaphane, which is abundant in broccoli sprouts, cauliflower, kale, and cabbage, is a phytochemical that is believed to support the body’s detoxification enzymes and act as an antioxidant.

5. Beans

Legumes are a great source of vegetable protein and fiber, and make a hearty substitute for animal protein. Research suggests that they may reduce inflammation and oxidative stress.

6. Probiotics

These microorganisms are found in natto, kimchi, miso, and other fermented foods, and help to regulate the intestinal environment to create positive effects on the immune system, skin, and mood.

7. Cut back on animal protein

It has been reported that saturated fatty acids—which are abundant in animal protein increase inflammation and oxidative stress—increase the risk of aging. Moderate amounts are recommended.

8. Improve function of NAD precursors

NAD (Nicotinamide Adenine Dinucleotide) is an essential coenzyme for cellular energy metabolism that unfortunately diminishes with age. Still, there are ways to support the function of its precursors and improve mitochondrial function. One easy way? Follow a time-restricted diet, such as finishing dinner early and waiting until the next morning to eat.

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