Jakarta –
Aging in a healthy condition, fit, and not senile is the dream of many people. This can be achieved by paying attention to eating patterns, including choosing snacks that are healthy for the brain.
Added age is usually accompanied by various health problems, such as weakened joint health or even worse in the form of dementia.
Aging apparently is influenced by the 2 processes being studied by researchers, namely cell aging and telomer damage to DNA.
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In cell aging, it means that the cell stops dividing normally and only survives. This condition creates inflammatory chemicals that can endanger the surrounding cells.
Meanwhile, telomer damage occurs with age. The telomer that resembles a small lid at the end of DNA will thin and shorten. This condition is associated with decreased health.
Both the process of cell aging and telomer damage to DNA is influenced by lifestyle. Both can be prevented by choosing the right food, including healthy snacks.
Quote Huffpost (3/4/2025), here are 10 healthy snacks recommended by nutritionists so that you are not senile and stay fit when age:
1. Raw vegetables
Nutritionist Raeanne Sarazen recommends raw vegetable snacks. Choose colorful ones so that the nutrients obtained are also diverse.
“Keep in mind, there is no magic snack that can prevent premature aging, but eating whole foods such as colorful vegetables, which are rich in fiber and antioxidants can help,” he said. Research shows nutrition in vegetables prevents cell aging.
2. Boiled eggs
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Sarazen also said boiled eggs could be healthy snacks. Boiled eggs high in protein, vitamins, and contain compounds that are healthy for the eyes.
“Boiled eggs are simple, nutritious, and delicious snacks. Eggs are rich in lutein that maintain eye health plus choline, omega 3 fatty acids, and protein,” he said.
3. Dark Chocolate
Nutritionist Barbara Ruhs suggested Dark Chocolate snacks. This type of chocolate is rich in antioxidants, flavonoids, and bioactive components that are naturally present in vegetable foods.
Flavanol cocoa is proven to slow down the development of dementia and protect brain function. “To maximize the benefits, choose dark chocolate with at least 70% cocoa and consider products that contain other vegetable ingredients,” said Ruhs.
4. whole grain
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Want another healthy snack? Try a whole grain like granola or popcorn. Ruhs says these foods contain food fiber, vitamin B, and minerals. This combination of nutrition is proven to increase the length of life.
5. Yogurt
Studies show that consumption of living culture is positively related to cognitive abilities. “Snacking yogurt is a practical and economical way to maximize effective anti-aging nutrition including calcium, vitamin D, magnesium, zinc, vitamin B, and probiotics,” said Ruhs.
“Consumed for thousands of years, yogurt is a staple food in the Mediterranean diet,” he added.
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