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dinakaplan · 6 years ago

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Plant-Based Protein: Here’s What You Need to Know

Protein is a buzzword these days, but what is protein? And how much protein do you need? What are the ideal plant-based protein sources? Can you have too much protein? And what is protein deficiency? Here’s what you need to know about this critical nutrient.

“But where do you get your protein?”

Anyone who adopts a plant-based diet or even considers going vegetarian is likely to hear this question with alarming frequency.

You don’t have to look far to see what can sometimes border on something of a protein obsession. From protein shakes, bars, and powders to cereals, cookies, and protein-focused diets and meal-delivery services, attention to protein seems to be just about everywhere.

But what is protein? How much protein do our bodies really need? Is more always better? Or is it actually possible that some people could be getting too much?

Let’s take a look.

What Is Protein, Really?

Protein is something you need to eat almost every day. Why? Because your body doesn’t store it the way it stores fats and carbs — the other two main “macronutrients” in food.

OK, but what is protein?

Protein is an essential nutrient for the building, maintenance, and repair of almost all the tissues in your body, including your bones, muscles, blood, hair, nails, and organs.

Protein also gives your body energy, although that’s not its main role. In addition, protein helps keep your immune system strong (because your immune system is made up of proteins), and eating protein can help keep you feeling full longer.

What we call protein is made up of 21 amino acids. Your body can make 12 of them, but there are nine that are called the “essential” amino acids because you need to get them directly from your food.

As long as you’re eating a variety of whole, natural foods and getting enough total calories and enough overall protein, you should meet your needs for all nine essential amino acids. The notion that you need to combine foods in order to get the right balance of amino acids is, essentially, a myth.

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How Much Protein Do You Need?

In the U.S., the official recommended daily allowance of protein is 0.36 grams of protein for every pound of body weight. That means, at 150 pounds, you’d need about 54 grams of protein per day to meet this target.

If you’re an athlete who is trying to build muscle, if you’re pregnant or lactating, or if you’re under exceptional emotional stress, the recommendation is to get at least 0.45 grams of protein daily per pound of body weight (which means, at 150 pounds, you’d need about 67.5 grams of protein daily).

New research is finding that older adults tend not to absorb protein as efficiently, so seniors may need more of it.

The Mayo Clinic recommends that anyone over age 65 should get between 0.44 and 0.52 grams of daily protein per pound of body weight. (This means a senior who weighs 150 pounds might need between 66-78 grams of protein per day.)

Here’s a chart that can help you assess what your protein needs might be. It was developed by New York Times bestselling author and Food Revolution Summit speaker, Kris Carr:

Your Daily Protein Needs*

1. Find your “P” value. Kids ages 4 to 13 = 0.43 Adolescents ages 14 to 18 = 0.39 Adults ages 19 to 64 (moderately active) = 0.36 Seniors ages 65+ and special needs = 0.44 to 0.522.

2. To calculate your needs, multiply your lean body weight (in pounds) by your “P” value to find out how many grams are recommended for you each day. (If you are significantly overweight, you may adjust the formula down to base it on what you might consider a healthy body weight.)

*=Based on the available research, these suggestions are intended for general health, disease prevention, and longevity. But for specific contexts, such as power athletes and weightlifters, there is also research showing that higher protein intakes may be advisable in some instances. Also, we are each biochemically and metabolically unique, so listen to your body, use your own best judgment and, wherever applicable, consult with your healthcare professional for guidance.

What If You Want More Protein?

If you want to boost your protein levels, you might consider using shelled seeds (hemp, flax, and chia seeds are excellent), or seeds that have been ground into a powder, so you get all the benefits of the whole foods.

What about more refined protein supplements? That may not be the best idea. In 2018, the Clean Label Project tested the most popular protein powders on the market. They found that virtually all of the 134 protein powder products tested contained detectable levels of at least one heavy metal, and 55% tested positive for BPA.

Strangely, the plant-based and organic protein powders were not exempt from these problems — and in many cases actually fared worse.

But the good news is: So long as you eat a varied diet based around whole foods and get enough total calories, chances are you have no need for protein supplements anyway. (More on that later — keep reading!)

Guess What? Protein Deficiency is Shockingly Rare

According to 2014 research from The NPD Group, almost 80% of U.S. consumers say they want more protein in their diet. But do they need it?

This may come as a surprise, but protein deficiency is virtually nonexistent in industrialized countries.

Most American adults eat substantially more than the recommended amount — averaging more than 100 grams of protein per day. And most Europeans get more than they need, too.

If you’re eating enough food, so you don’t lose weight, and you’re eating a variety of whole foods, it’s almost impossible to consume too little protein.

In general, the only people who are truly deficient in protein are those who aren’t eating enough calories — which is a serious and potentially life-threatening concern for hundreds of millions of people on the planet who don’t have enough food to eat.

Protein deficiency can also become a problem for “junk food vegans” who eat no animal products and a lot of processed foods. There’s no protein in sugar or bottled oils and very little in fries or chips. And protein deficiency can also be a problem for alcoholics, people with eating disorders such as anorexia, and addicts — all of whom tend to have diets that are deficient in many important nutrients.

If you’re eating enough food, so you don’t lose weight, and you’re eating a variety of whole foods, it’s almost impossible to consume too little protein.

But with these exceptions, in the industrialized world, where starvation is relatively rare, inadequate protein consumption is almost unheard of. If you eat 2,400 calories in a day and 15% of your calories are coming from protein, you’ll be eating 90 grams of protein.

In fact, as surprising as it may sound, we’re beginning to understand that far more people may be suffering from getting too much protein, than suffering from getting too little.

The Problem of Too Much Protein

When you consume more protein than your body needs, it doesn’t store as protein. Instead, it’s converted to fat or eliminated through your kidneys, which contributes to osteoporosis and kidney stones.

And that’s not the only problem too much protein can cause. When the International Scholarly Research Network published a meta-analysis of 31 studies on protein intake and disease, it concluded that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.

In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team published a study in Cell Metabolism in 2014, that tracked 6,381 adults over the age of 50 for nearly 20 years.

The study found that between the ages of 50 and 65, participants who ate a high-protein diet (defined as 20% or more of calories coming from protein) were four times more likely to die of cancer than those who consumed a low-protein diet (with less than 10% of calories coming from protein).

The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!

A high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.

Once over the age of 65, however, cancer mortality data leveled off, indicating that for people over age 65, there is no meaningful cancer-fighting benefit to a low-protein diet. At each age, however, those participants who ate a high-protein diet had a five times greater risk of mortality from diabetes.

Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.

What if we’ve had it all backward? Is it really possible that most of us are actually getting too much protein?

Dr. Longo thinks so. Summarizing the findings, he concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.”

However, according to the study’s findings, the negative health associations of a high-protein intake were reduced or eliminated if the proteins came from plants, which leads us to the next point: Not all protein is equal.

Why Where Your Protein Comes From Matters

Although the meat and dairy industries like to make it sound like animal protein is the prize protein for your body, science doesn’t back up this claim. It turns out that the source of your protein matters and that animal protein may actually be significantly inferior.

In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for six to 12 years. The researchers looked at the percentage of protein that came from animal and plant sources for these participants. What they found was that the risk of cardiovascular deaths steadily climbed with higher consumption of meat protein — but fell steadily with increased consumption of protein from nuts and seeds.

In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption lead to greater longevity.

The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.

At least one of the reasons may be the protein IGF-1. Research suggests that animal protein, in particular, causes higher levels of IGF-1, which may increase your risk of cancer and many age-related diseases.

Does Protein Make You Lean and Strong?

The right amount of protein will help you be healthy, but what about the claims that extra protein intake allows you to release extra weight and is needed to build muscle?

In fact, the only way to build muscle is through exercise. Your body needs enough protein to function, and weightlifters and power athletes may need more than everyone else. But consuming excess protein by itself won’t give you strength.

For weight loss, it’s true that protein can help reduce hunger, boost metabolism, and reduce cravings. But too much protein has too many health downsides to be a desirable weight loss strategy.

14 Delicious, Plant-Based Protein Foods

There is a widespread belief that only animal foods provide sufficient complete protein. But the reality is, many plant-based protein food sources contain abundant and complete protein. For example, the percentage of calories coming from protein in tempeh, tofu, or green lentils is actually higher than in bacon or in cow’s milk.

If you want to get plenty of plant-based protein, here are some potent sources:

1) Organic Tempeh — (1/2 cup): 16 grams of plant-based protein

This fermented soy food has loads of protein. Try it as a substitute for bacon on a BLT, chopped up on a tasty salad, or in a stir-fry with some colorful veggies. Tempeh also makes a great addition to chili.

2) Lentils — (1 cup, cooked): 18 grams of plant-based protein

Lentils are a delicious addition to many meals, and at an average of $2.00 per pound, they’re highly affordable, too!

Try red, green, brown, yellow, or black lentils — and add them to a Buddha bowl, make lentil soup, or incorporate them into burritos or tacos.

3) Organic Edamame — (1 cup, cooked): 17 grams of plant-based protein

This Asian staple is soy in its most natural state. And it can be quite addictive (in a good way!).

Eat edamame out of the shell, wrapped up in summer rolls, or as a regular in your salad rotation.

4) Chickpeas — (1 cup, cooked): 16 grams of plant-based protein

Also known as garbanzo beans, chickpeas are highly satiating. They’re also the main ingredient in one of my favorite spreads: hummus.

Try making your own hummus. Or add chickpeas to salads, bowls, or roast them for a crispy, on-the-go treat.

5) Black Beans — (1 cup, cooked): 12 grams of plant-based protein

Chow down on these protein-rich beans any time of the day.

Combine them with whole grains for a protein-packed combo, turn them into a spread, or whip them up into a nourishing soup.

6) Hemp Seeds — (3 Tablespoons): 10 grams of plant-based protein

These tiny little seeds pack a powerful dietary punch; they’re rich in protein as well as omega-3 fatty acids.

Small but mighty, they make a great addition to smoothies, bowls, or sprinkled on salads. Instead of adding protein powder to your smoothies, add a scoop of hemp seeds.

7) Quinoa — (1 cup, cooked): 9 grams of plant-based protein

This increasingly popular seed is on menus everywhere these days. (Yes, it’s technically a seed — not a grain, though it cooks and tastes like a grain.)

Try quinoa instead of rice in plant-based sushi with this recipe from Lazy Cat Kitchen, use it as a base for bowls, or even make a Crustless Quinoa Quiche.

8) Organic Extra-Firm Tofu — (3 oz): 9 grams of plant-based protein

If you’re not a fan of tofu — you probably just haven’t found your favorite way to eat it. The possibilities are almost endless with this ancient staple.

Try the extra-firm variety in stir-fries, marinate it in your favorite sauce, bake it, or plop it in a soup.

9) Almonds — raw (1/4 cup): 8 grams of plant-based protein

A perfect on-the-go snack, almonds are high in healthy fats and other good-for-you ingredients, including fiber, magnesium, and vitamin B2.

Eat almonds on their own or smother almond butter on sandwiches or apples. You can also chop them up and add them as a crunchy addition to your favorite dish.

10) Sunflower Seeds — (1/4 cup, raw): 7 grams of plant-based protein

These little seeds have superpowers!

Try them on their own, sprinkled on salads or zoodle dishes, or even made into a Sunflower Seed Butter via this recipe from Minimalist Baker.

11) Oatmeal — (1 cup, cooked): 6 grams of plant-based protein

Not just for breakfast anymore, oatmeal can be included in so many recipes (they even make milk with it now!).

Make some overnight oats with this recipe from Cookie and Kate, try this Savory Oatmeal from Forks Over Knives, throw some into your smoothie, or make oat waffles.

12) Broccoli — (1 cup, cooked): 6 grams of plant-based protein

Broccoli is a healthy cruciferous vegetable — and also a surprisingly good source of protein.

Add it to salads, make it into soup, saute it, or add it to quinoa for a protein-packed dish.

13) Chia Seeds — (2 Tablespoons): 6 grams of plant-based protein

Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.

Make a chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And here’s an important tip: Like flaxseed, it’s best to grind your chia seeds to get the most nutrients possible.

14) Pumpkin Seeds — (1 oz, cooked): 4 grams of plant-based protein

For many people, roasting fresh pumpkin seeds from a jack-o’-lantern is a fun (and delicious) fall activity. But even if it’s off-season, you can buy these hearty seeds (also known as “pepitas”) almost anywhere.

Eat them as a snack when you travel or throw them on top of salads and bowls. You can also whip pumpkin seeds into hummus.

Empower Your Protein Intake!

Protein is essential for your body. But if you want to stay well and avoid disease, it’s best to source most of your protein from plants. Luckily, the plant kingdom doesn’t make that hard to do. You can get the protein you need from a variety of garden-grown goodness every day.

Editor’s note: This article is a partial adaptation from Ocean Robbins’ forthcoming book, 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World (Grand Central Life & Style, February 5, 2019). Order your advance copy here today!

Tell us in the comments:

Does this change the way you think about protein?

What are your favorite protein sources?

Read Next:

Though most of us get enough protein, many people don’t get enough fiber. Learn why fiber is good for you and how to get enough.

[Read More ...] https://foodrevolution.org/blog/plant-based-protein/

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kaiyo4sims-blog · 7 years ago

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What is PureFit Keto?

PureFit Keto Review

If you're in need of something that permit you to lose weight and stay in shape at the identical time, you have observed the right place because nowadays we can be telling you approximately a first rate application that has twin feature.

The first feature of this application is to make you slim. Now, lots of dietary supplements and applications promise to make you slim but now not they all paintings. Actually, very few of them show any impact.

However, PureFit Keto shows fundamental consequences because it works in line with a technique this is being substantially used inside the global proper now for fats burning and improving metabolism.

The 2d characteristic of PureFit Keto is to maintain the body suit. When you are busy in weight loss, you frequently tend to overlook that your body needs some fundamental ingredients with out which it cannot characteristic well. If you are on a eating regimen, it's miles possible which you are reducing down on all of the vital nutrients.

Thus, it is essential to have a program that continues you whole some by using supplying you with all the vitamins however additionally continues you narrow by way of making sure that extra of nothing is taken inside the body.

What is PureFit Keto?

This is extraordinarily crucial because you do not need to lose the well-being of your frame just to shed some pounds.

There are many functions of this supplement that make it stand out among the relaxation of dietary supplements of this kind. When you are figuring out to lose weight via dietary supplements, you think that you may should try they all to peer which one works.

Most people must attempt as a minimum 3 to four dietary supplements before they locate the one that works for them. We have saved you the effort and time to carry you PureFit Keto that works for every person and absolutely everyone.

Features of PureFit Keto

There are many functions of PureFit Keto that make it a high-quality choice for the usage of on day by day basis.

It has been made the use of natural elements. Now, it is very essential that artificial materials aren't utilized in a method for the reason that those ingredients often comprise dangerous side consequences.

It is due to presence of these impure artificial materials that the frame turns into a sufferer of pollutants and overseas sellers.

These can make the body more vulnerable to disease with the aid of making the immune device susceptible.

This is why PureFit Keto includes herbal herbs in order that it does now not motive any damage to the body and keeps the frame secure from any results of chemical additives.

Secondly, the product has been made inside the US

The issue about US made merchandise is they observe the regulations which have been set via the FDA.

These regulations make human fitness and wellness a concern so you can be sure that PureFit Keto will not do any harm you.

Also, this complement has dual features. First of all, it facilitates to make you slim. You will get slender parent with using this supplements in a completely brief time.

Secondly, this supplement is also very useful in the case of keeping the frame in shape and energetic. Many human beings are narrow but they're lazy and torpid always. P

PureFit Keto will provide you with the electricity that is required on each day basis to maintain the frame lively and to make the character carry out exclusive chore of the day successfully.

How To Use PureFit Keto?

There are many one-of-a-kind approaches where in you could use this supplement. Anyone can recommend you a way of the usage of this supplement however on the quit of the day, it is definitely as much as you a way to need to make use of this formulation.

You can use it as a system and simply drink it with water each day. The serving size may be decided by using analyzing the labels at the container.

You also can couple the complement along with your already current diet plan. In this manner, you will be capable of lose quicker an awful lot speedy and you'll see higher results from your exercising in addition to from this product. So, you will be getting double advantages of the supplement.

Benefits of PureFit Keto

PureFit Keto has such a lot of advantages for the frame that you'll fall in love with this product after the very first use. It essentially allows to preserve the nody healthy by using ridding it of pointless fat. When these fats are removed from the body, the dangerous Toxins also are long gone. This is a incredible manner to make your immune systems more potent and to make sure which you do no longer have any toxic substances in your body.

It neutralizes the poisonous materials in the body in order that they can't harm the integrity of the frame organs or have an effect on the wellness of the frame.

It performs a function in enhancing normal self assurance within the consumer. As the user has more confidence, he or she might be capable of love their selves extra and feature lots better lifestyles in fashionable.

It also couples well with different techniques of weight reduction including a diet regime or exercising. By coupling with those techniques, PureFit Keto enables to growth their efficiency.

It rids the frame of these stubborn fats that have ben gift in the distinct areas of the body for many years. These fats ate the motive of obesity within the abdominal area so through getting rid of them, PureFit Keto makes your abdominal place flat and slender.

This complement works with out side effects which is probably the largest gain. Many other merchandise of the kind do work nicely however in addition they damage the frame which is why their use isn't a lot desired.

People Views About PureFit Keto

People seem to have a positive view approximately this product. This suggests that it has labored for them that's why they are satisfied with it. One of the customers stated, “I had been bullied all my life for being fat. Even once I became in school, youngsters made a laugh of me and known as me fats. I used to cry however there has been not anything I may want to do at the time. Even at some stage in excessive faculty, I was made amusing of and all of us saved making jokes approximately my weight. It broke my coronary heart to look my buddies grow to be part of this teasing.

Anyway, I determined to do dome factor about it in university and that is when I ordered PureFit Keto. I had heard a person on the salon speak about it and that they said they love this product. So, I decided that I should additionally try to see if it really works for me too. My first order turned into a single bottle.

I desired to see if it truly works. After the use of the product for only a week, I may want to feel my body being an awful lot lighter. In only a month’s time, I dropped a length and it just made me so happy that ordered 3 extra bottles of the product.

I used it for 6 months straight and I even have seen some important outcomes. I cannot even understand myself inside the mirror any greater. I can even in shape in the dress that is for my younger sister who has always been tons slimmer than me. I love PureFit Keto and I love how it has made me find my dream frame without harming me inside the method”.

How Does PureFit Keto work?

If you recognize about ketosis, you may find it simpler to apprehend the operating of this complement. However, in case you are ignorant of the term, let us explain it to you.

Ketosis is the country in which the energy or fuel on your body is coming from fats and now not carbs. This is unusual for the body since carbs are the primary supply for power which can be used within the frame.

So, PureFit Keto takes your body in this country. As a result of that, the supplement facilitates to burn up all of the fat this is present in your body. This consists of the fat which you absorb normal and the fats which have been found in your frame for see you later that they have emerge as cussed. By the give up of the usage of his supplement, you may don't have any useless fat in your body when you consider that they will all had been used For offering strength.

Where to Buy PureFit Keto

To buy the supplement:

Go to the website of the producers and order the product.

Add it to you cart.

Pay for it.

Wait for the affirmation message.

The transport will take three to five days.

After you've got gotten the product, use it wisely and according to the preparation which might be given at the bottle to get the fine effects.

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antiagingsol-blog · 8 years ago

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A few of The Earth 's Most Potent Anti-Aging Foods

Study research studies have actually been focusing a wonderful bargain recently on establishing which kinds of foods have the most comprehensive anti-aging qualities. One aspect which has actually aided this process has actually been the creation of the ORAC (Oxygen Radical Absorbing Capability) score for food items. This sophisticated-sounding name simply suggests to the overall antioxidant levels for a specific food and also it 's unexposed potential to absorb the various cost-free radicals which are liable for so muc cell damage as well as premature aging. Particular foods that we consume which have been singled out as having a really high antioxidant include such things as black beans, strawberries, pleasant potatoes, irish potatoes, pomegranates, most leafed environment-friendly vegetables, pumpkins, zuchini, squash, cherries, raspberries, blackberries as well as several various other sort of berries. One berry that absolutely attracts attention from the remainder is the goji berry, clearly where goji juice is made. It 's Latin name is Lycium Barbarum or just Lycium. Goji berries are so wonderful since to their balanced polysaccharide profile. Actually, Dr. Earl Mindell, R.Ph., M.H., Ph.D (among the world 's leading nutritionist) states that the Goji Berry is just one of our most powerful anti-aging foods that we have offered to us. He also states that clinical research has confirmed that numerous of our world 's lengthiest living individuals injest regular everyday servings of this reasonably small fruit which might actually be one of the most powerful food of it 's kind. Goji berries as well as consequently goji juice come from the ' Roof of the World ', the hills of western China where water as well as air top quality is at it 's most pristine. Dr. Mendell, who is not only one of the highest account nutritional experts on the entire planet however likewise the writer of some fifty-odd books concerning health & nourishment such as ' The Vitamin Scriptures for the 21st Century ', ' The New Natural herb Scriptures ', as well as ' Peak Efficiency ' to call just a few has actually stated that The duty of goji berries and also juice in the body has been medically researched with strong outcomes. After gathering goji berry examples from throughout the world, Dr. mendell and his scientific team have made use of a spectroscopic evaluation, which is basically a molecular fingerprinting technique, to pick the first-rate as well as most nutritionally abundant wolf berries that have the highest absorption rates in people. Some individuals ask yourself what does it cost? Goji Juice they should consume daily, as well as Dr. Mendell has actually claimed that between one to three ounces each day is optimal for most folks. Luckily, there are no known negative effects from drinking excessive goji juice. It is only natural to wish to replenish out bodies with healthy food. Goji berries as well as of training course it 's juice is just among the most prolific anti-aging foods that we have available to us on the planet today. As Rodney Collin was priced estimate as claiming from ' The Theory of Conscious Harmony ':. " A physical body was offered to us naturally at our birth. Somewhere exists the initial Divine stimulate introduced from God and also which refound, will be his aware spirit. ". Furthermore, an ancient adage goes something similar to this: ' The happiest of persons do not constantly have the best of everything but they simply maximize everything that concerns them. The brightest future will always be based upon a forgotten past and you will stagnate onward up until you release your past failings in addition to sufferings.

You can read more informations here dermology anti aging solution

hey guys what's going on y'all came here from New Relic am calm and today I'm going to be sharing with you seven anti-aging foods everybody over 40 should eat okay so here we go seven foods here there are many many more but I think these are seven really important staples that you should have in your kitchen should be eating them on a regular basis and by regular I mean at least several times per week let's jump right in okay number one organic extra virgin olive oil this is a way to go it's amazing great source of monounsaturated fats which have been conclusively shown to help our hearts and cardiovascular system so important don't worry about measuring it like literally open up the cap and chug this bad boy it's so good for you you can't overdo it as far as I'm concerned you don't have to chug it just add it to salad dressings you know yes number two walnuts walnuts they're in here somewhere okay so have you ever considered have you ever thought about this walnuts if you take a whole walnut I'm going to get half of the walnuts here that looks like your brain pretty cool right walnuts are a tremendous source of omega-3 fatty acids and we know that omega-3 fatty acids are very good for our brain and nervous system as well as our heart cardiovascular system and they're awesome right so can they can be used in so many different ways don't be scared of them maybe half a handful of days all you need they're tremendous the important thing actually well you're going to see that I'm talking about a number of different fats here so number three fish oil or fish Coldwater fish whichever one you like you can do both it's just amazing it lowers blood pressure protects your heart cardiovascular system as I just talked about very high source of omega-3 but most importantly the ideal version of omega-3 which is what it's broken down into which is DHA and EPA which are the kind of fast-acting prostaglandins in the body that really do the benefit really have the benefit and specifically we want more DHA because it's very helpful for our brain and can help you know prevent dementia and stuff like that so that's a number another important fad I'm going to talk about these fats as a group in a second number four is avocados again like with olive oil another great source of unsaturated fat 300 calories for one of these bad boys 90% of it is fat who cares don't worry about it you can eat these all day long yeah I don't think you're gonna really get fat although I wouldn't recommend eating avocados all day long but I think one per day is more than enough right and it's great for you so don't worry about the calories when quality is in the picture quantity doesn't really matter that much okay so I've just mentioned for the seven foods and they're all fats what does that tell you what does that tell you about the importance of fat in your diet if you've been led to believe that fat is the devil then it's not that's not correct the wrong fats or the devil the margarine the crisco's the sunflower oil is the safflower oil is the soybean oils those are the ones you want to stay away from high in omega-6 heavily rancid fats and oils are very important for our body but they're also very dangerous because they're especially the liquid ones it's like fish oils Omega threes they're very sensitive to light oxygen and heat so if they're not treated properly and you ingest them free radical damage galore okay so you want to be making sure you're good quality stuff so olive oil dark glass bottle fish oil dark glass bottle keep this in the fridge keep this one in the pantry and there you go the importance of the fats specific as it pertains to anti-aging is that they help protect the outer surface of your cell membranes right your cell membranes are largely made up of phospholipids or fats and proteins so and obviously a couple of the things as well but the fats are really important so you can be made up of really bad fats and your skin will look the part or you can be made of beautiful fats and your skin just looks just like luscious like you've been on a beach well maybe that's not a good example anyways okay let's continue on number five garlic garlic is amazing high in sulfur sulfur is very good for the liver liver very important for the skin your skin is ultimately ultimately to reflection not only of your cell membranes but of the health of your liver so if you've got skin blotches and all sorts of stuff you probably have a toxic liver foods high in sulfur like garlic can be very helpful for cleansing the liver and it's also very important for you know cardiovascular health blood pressure cholesterol lowers all that stuff really really amazing and just tastes awesome right number five number six blueberries but you could actually just put all berries into this category because you know they're very low glycemic index so they're not going to spike little spike your blood sugar and they're very high in antioxidants and we know that antioxidants are gonna scavenge away those free radicals inside of our body that do all the damage to our skin and make us age faster so you can't go wrong with berries you could have a dumptruck of of berries brought into your house right just dump it into your house and just go crazy with it you can't go wrong they're so good for you and number seven this is actually spinach but this is a dummy a prop for watercress because I actually ran out of watercress funny I'm doing a video with watercress I don't have it so anyways spinach is awesome but watercress is amazing too it's actually it was found by the CDC the Centers for Disease 'uncle Disease Control and Prevention to be the most hot the highest rated vegetable in terms of nutrient density like that like even above kale even be you know beyond Swiss chard so watercress is awesome it's tremendous it's very it's not as common in most people's diets although you can get it easily at the grocery store it's got a bit of a bite to it so it's got that kind of sulfur kind of kick to it and remember what I said about sulfur right with garlic a sulfur or garlic sulfur is you know when a food is sulfurous based on if it's got a little bit of a bite so if the food like radishes right radishes have a bite sulfur watercress has a bite sulfur garlic has a bite sulfur all really important for the health of your liver and your skin in addition to all the other other amazing nutrients that it has inside of it so those are the seven must-have anti-aging foods that anybody over forty or 20 or 30 or 50 or 60 or 70 should be eating on a regular basis so are you currently eating these foods let me know in the comments below join me over at the blog as well for more details on this goodness the link for that is below this and remember to subscribe to the channel here on YouTube just click one of the buttons I think it's summer on the video and you'll be hooked up with hundreds of amazing videos to help you live your healthiest and fittest life and that's all I'm your real cam thanks for joining me and I look forward to seeing you in our next video coming your way very soon you

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