Can 12 types of foods combined with NAD+ prevent aging?
Don't always blame everything on "getting old".
Skin becomes loose, the belly gets rounder, memory becomes poor, knees ache... These are not "gifts" that time has to offer you.
They are more likely to be chronic inflammations in your body.
In 2019, a study covering diseases throughout the entire life cycle was published in "Nature Medicine", and the conclusion was straightforward:
Chronic systemic inflammation is the common foundation of various aging-related diseases, including cardiovascular diseases, type 2 diabetes, and Alzheimer's disease.
It is not a problem specific to a certain age group;
rather, it is a systematic state that accumulates gradually as you age.
The accelerator of aging is not time itself, but the persistent low-level inflammation.
Can anti-inflammatory effects be achieved by eating?
Yes. There are 12 types of foods that have clear evidence supporting this.
The anti-inflammatory food pyramid proposed by American integrative medicine expert Andrew Weil categorizes daily foods based on their anti-inflammatory effects and recommended intake amounts.
The following 12 categories are those with relatively sufficient evidence:
1. Vegetables
Dark leafy greens (spinach, celery), cruciferous vegetables (broccoli, cabbage).
Rich in vitamin C, carotenoids and polyphenols, these substances can neutralize free radicals and reduce oxidative stress.
2. Fruits
Berries (blueberries, strawberries) have low calories and high antioxidant content.
3. Whole grains
Brown rice, oats, millet, corn.
They have high dietary fiber content, slow digestion rate, and small post-meal blood sugar fluctuations.
Blood sugar fluctuations are themselves pro-inflammatory factors.
4. Deep-sea fish
Salmon, sardines, mackerel.
They have high Omega-3 fatty acid content, which can directly inhibit the release of pro-inflammatory factors.
5. Bean products
Tofu, soy milk, natto.
Soy isoflavones have antioxidant effects. Studies show that they have a positive impact on muscle maintenance in middle-aged and elderly populations.
6. Mushroom types
Mushrooms, shiitake mushrooms, truffles.
They contain ergothioneine, a substance whose level in the body decreases with age.
Research published in "Cell Metabolism" indicates that its level decrease is associated with an increased risk of various chronic inflammatory diseases.
7. Natural seasonings
Ginger, garlic, curry powder, cinnamon, rosemary.
Some spices contain clear anti-inflammatory active components.
8. Tea
Green tea, oolong tea.
Catechins and tea polyphenols are known antioxidants.
9. Dark chocolate
With cocoa content of over 70%, about 30 grams per day.
Cocoa polyphenols have anti-inflammatory effects. Pay attention to choosing sugar-free or low-sugar products.
10. Red wine
Resveratrol has antioxidant properties.
Limitation per day: no more than one cup for women, no more than two cups for men.
11. Healthy fats
Extra virgin olive oil, avocado, flaxseeds.
They are mainly composed of monounsaturated and polyunsaturated fatty acids.
12. Micronutrients
Vitamin C, selenium, curcumin.
When the daily intake is insufficient, they can be obtained through supplements.
Curcumin is currently one of the most studied anti-inflammatory components.
NAD+ : Anti-inflammatory Support at Cellular Level
Eating anti-inflammatory foods mainly affects the entire body system, while NAD+ acts within the cells.
NAD+ is a coenzyme necessary for cellular energy metabolism, DNA repair, and immune regulation.
As people age, the level of NAD+ continues to decline.
Chronic inflammation further accelerates the consumption of NAD+, creating a cycle where inflammation and insufficient NAD+ intensify each other.
Studies have shown that supplementing NAD+ can inhibit the two main pro-inflammatory pathways, NF-κB and NLRP3, thereby reducing the level of chronic inflammation.
There are various ways to supplement NAD⁺ on the market, including tablets, patches, and intravenous infusion.
It is particularly important to note that intravenous infusion is a procedure with invasive nature, which has high requirements for the venue, operators, and raw material quality.
Most of the related products on the market only fall under the category of dietary supplements.
People should view them rationally and carefully distinguish them. Prioritize the attention to compliance qualifications.
Aging cannot be completely stopped, but we can reduce the accelerated wear caused by chronic inflammation.
Anti-inflammatory and anti-aging is not achieved by a certain "magic food" or a single nutrient. Instead, it involves both aspects:
On one hand, make good use of three meals a day, build dietary protection with natural foods;
On the other hand, pay attention to the nutritional status of cells, and rationally view various nutritional supplement methods.
