Adding lemon to your meals can help fight inflammation

Everyone ages from birth, but the rate of aging varies greatly—some age quickly, while others maintain a youthful appearance for extended periods. This difference, beyond just innate physical advantages, is largely determined by diet and lifestyle choices. In reality, anti-aging dietary adjustments are simple. Simply adding lemon or vinegar to your daily diet can help your body fight oxidation and slow the aging process.

The reasons behind body aging

Human cells are in a constant cycle of renewal: old cells are eliminated and new cells are constantly replenished. In theory, the body should maintain a "new" state every day. However, the core reason for aging is that the rate of new cell production cannot keep up with the rate of cellular aging. For example, when the body prioritizes responding to problems such as inflammation, the production of new cells decreases; or when various factors accelerate the death of cells, the signs of aging eventually emerge.

Among the many factors that influence aging, advanced glycation end products (AGEs) are a key driver. They trigger inflammation and accelerate oxidation, ultimately contributing to aging. It's important to note that despite the "sugar" in their name, their formation isn't solely linked to sugar consumption. Rather, it's crucial to consider the balance of carbohydrate, protein, and fat intake—excessive protein intake can also lead to elevated AGE levels in the body.

Potential harm of AGEs to the body

The accumulation of AGEs can affect multiple systems in the body, including:

Causes insulin resistance and affects blood sugar stability;

Damage kidney function and interfere with the excretion of metabolic waste;

Accelerate arteriosclerosis and increase the risk of cardiovascular disease;

Causes blood cell necrosis and affects the blood's oxygen-carrying capacity;

Makes the skin lose elasticity, become dull and look old;

Increase the risk of fractures and arthritis.

The formation mechanism of advanced glycation end products

Under normal circumstances, food enters the human body and relies on enzymes for digestion and breakdown. However, when sugars react directly with nutrients like protein and fat without the help of enzymes, advanced glycation end products (AGEs) are formed. Furthermore, the probability of these reactions occurring is further increased under certain physiological conditions or when consuming certain foods.

Practical ways to reduce AGEs

According to information provided by Cathay Medical News, AGEs are primarily generated from two sources: one is through the body's own metabolism, and the other is through external intake through diet. Therefore, reducing AGEs requires simultaneous action from both directions:

1. Reduce the production of AGEs in the body

Increase the intake of fiber-rich vegetables and whole grains - fiber helps slow down the glycation reaction in the body, but be careful to control the proportion of starchy foods so that it does not exceed half of the total daily calories.

Insist on eating breakfast - the human body's metabolic function is relatively active in the morning, and eating at this time is less likely to trigger a glycation reaction, which can indirectly reduce the formation of AGEs.

Appropriate supplementVitamin B complex —— This typeVitaminIt can promote sugar metabolism, help maintain the body's metabolic balance, and thus reduce the probability of AGEs formation.

2. Reduce the intake of external AGEs

The formation of external AGEs depends on two key factors: high-temperature cooking and the high-protein and high-fat content of food. Therefore, it is necessary to control it by adjusting dietary choices and cooking methods:

Reduce the intake of high-temperature processed foods, such as fried French fries, fried chicken, baked cookies, cakes, and barbecue ingredients.

Adjust cooking methods - For high-protein, high-fat ingredients, avoid high-temperature cooking methods such as frying, baking, and deep-frying. Instead, use stir-frying or boiling, because the AGEs content of these ingredients may increase 100 times after being cooked at high temperatures and for a long time.

Using acidic ingredients to inhibit glycation reaction - Adding acidic ingredients such as vinegar and lemon to food can effectively inhibit the formation of AGEs. It is simple and practical.Anti-aging tips.