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March – Nutrition Awareness Month: 5 Fantastic Foods to Fight Premature Aging 

March – Nutrition awareness month: 5 fantastic foods to fight premature aging 

Pre-mature aging is a biological condition when aging occurs before the set standard. This happens mainly because your biological age is more than your chronological age. Fighting premature aging is not easy, especially if you are a truck driver. Because during work, many other free radicals affect your skin. Hence, this nutrition month, we’ve brought you the 5 fantastic foods to fight premature aging and maintain optimal truck driver health.

Free radicals can build up in cells and cause damage to other molecules, such as DNA, lipids, and proteins. Free radicals are highly reactive and unstable molecules that are produced in the body naturally as a byproduct of normal metabolism, or by exposure to toxins in the environment such as tobacco smoke and ultraviolet light.

And as a truck driver, you want to pay attention to this process and fight back!

5 fantastic foods to fight premature aging 

Avocado:

Avocado is one of the healthiest food for our overall good body health, and along with that, it also has premature anti-aging benefits. This fruit has many nutritional elements to fight premature aging. The nutrients found in avocado include folate, magnesium, potassium, Riboflavin, vitamin E, and vitamin C. 

All of these nutrients help to keep your skin plumper, provide skin nourishment, fight skin radicals, etc. Moreover, avocado is also rich in a certain type of antioxidant known for reducing fine lines and wrinkles. It is called glutathione, which is also found in many cosmetic medicines and treatments to combat aging.

Papaya:

Papaya is another pick for the nutrition month blog. Why? Well, papaya is amongst the foods rich in antioxidants that help skin stay younger and wrinkle-free. Other than this, papaya is also rich in Vitamins like Vitamin A, Vitamin K, Vitamin C, and Vitamin E. 

Along with this, papaya also contains essential minerals like calcium, potassium, and magnesium. All of these nutritional qualities of this food enable to limit or prevent premature aging. Because these nutrients help make your skin more elastic and fight aging signs like fine lines and wrinkles.

Berries:

Berries include all kinds of berries, from blueberries to strawberries. All of them have strong anti-aging nutrients that help fight premature aging. In addition to this, berries are also a good source of fiber and essential vitamins such as Vitamin C. 

Vitamin C is one of the most beneficial and essential nutrients for your skin to say healthy and nourished. Apart from this, berries are a good source of flavonoids as well. In conclusion, berries will help you fight wrinkles and fine lines that result because of premature aging.

And the best part is for a truck driver who may not have access to fresh berries on a regular basis, traveling with freeze-dried berries is a wonderful way to get those nutrients without having to wonder where you will be able to stop to shop!

Healthy trucker food to fight premature aging can be easy to find if you know what to look for.

Sweet Potatoes:

Potatoes are indeed a fantastic food to stop premature aging. I mean, who doesn’t love potatoes, especially sweet potatoes! Apart from being delicious and tasty, sweet potatoes have the benefits to combat premature aging. 

It has important nutrients such as Vitamin A, B, C, D, zinc, thiamine, etc. But more importantly, it has an antioxidant known as beta carotene: which converts Vitamin A that consequently aid in restoring skin elasticity.

Spinach as a healthy trucker food to fight premature aging :

The last food in the list of 5 fantastic foods to fight premature aging to have good truck driver health is spinach. Popeye obsessed over spinach for nothing. Spinach is one of the best sources of heme iron, lutein, magnesium, and Vitamin A, C, E, K.

Spinach helps stimulate collagen production in your body: which in return makes your skin tight and smooth. Plus, vitamin K also helps reduce inflammation inside your body and on your skin too. Spinach is a wonderful healthy trucker food to fight premature aging look for those salads at the truck stop mixed with baby greens and spinach rather than iceberg lettuce, your body will thank you. 

Try A New Food This Month:

That’s all folks for our nutrition month blog. I hope you’ll start including these foods in your diet to see the results of limited or reduced premature aging. Hence, if you are a truck driver facing issues of premature aging, do at least try out eating these foods, and you’ll know how good they are for a truck driver’s health. You might not have access to every one  of these foods on a regular basis, but when you do, grab em, even if it’s just one meal, that’s one meal worth eating! Plus they sure are yummy.

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The Power of Zinc: The Trace Mineral You Might Be Missing

Zinc

Zinc is a trace element and micronutrient essential for our overall health. Without zinc in our body, we would not be experiencing optional health, and this temple we call a body will begin to show it. Zinc is a mineral we all need for our body to function optimally. Second, to Iron, Zinc is the most abundant trace element, involved in various catalytic activities in the body.

Zinc is found in some foods naturally and is used in the form of dietary supplements. If are eating a poor diet lacking real foods like fruits and veggies and some lean meats, your diet is most likely lacking zinc.

Zinc deficiency in humans includes manifestations like diarrhea, alopecia, weight loss, intercurrent infections, neuro-sensory disorders, emotional disorders, and problems with wound healing. As someone who is in recovery from a wide variety of eating disorders, I know first hand the toll your body takes when you are lacking proper nutrition. Minerals like zinc are the foundation for our body to build on. We cannot absorb vitamins without minerals and zinc is on that list. If you are feeling stress make sure you read Mother Trucker Yoga’s 10 Quick Ways to Reduce Stress Blog to help.

It can be confusing when you start to pay better attention to your health, how much of what do you need and where to get it all. So in the charts below, you can easily see how much zinc you need depending on your age and what some sources of zinc could be in your diet today.

Required Daily Amount

Age MenWomen
0-6 months 2 mg2 mg
7-12 months 3 mg3 mg
1-3 years3 mg3 mg
4-8  years 5 mg5 mg
9-13 years8 mg8 mg
14< years11 mg8 mg
Pregnancy11 mg
Lactation 12 mg

Zinc Nutrition Mother Trucker Yoga BLog

Sources of Zinc

Vegetarian

Food ItemsMilligrams per servingPercent DV
Peas (cooked ½ cup)0.55
Yogurt (8 ounces)1.715
Oatmeal (1 packet)1.110
Almonds (1 ounce)0.98
Cashews (1 ounce)1.615
Pumpkin seeds (1 ounce)2.220
Baked beans (1/2 cup)2.926
Chickpeas (1/2 cup)1.312
Cheese (1 ounce)1.211
Kidney beans (cooked ½ cup)0.98

 

Non – vegetarian

Food Items

 

Milligrams Per servingPercent DV
Pork (3 ounces)2.926
Chicken breast (1/2 breast)

 

o.98
Oysters (3 ounces)

 

74.0673
Beef chuck (3 ounces)

 

7.064
Crab (3 ounces)

 

6.559
Lobster (3 ounces)

 

3.431
Chicken (dark meat) (3 ounces)2.422

 

Trying to get your daily dose of zinc from natural food sources as much as possible is essential in building up a foundation of health within you. However, if you are severely deficient you may want to consider supplementing with zinc as you build up your reserves. As a recovering addict, one that struggled with a wide range of eating disorders my zinc levels were non-existent, and for several years I had to take zinc. Happily now in my thirties, I no longer have some of the lingering issues I once had.

Always seek further medical consultation to rule out other issues, but the good news is zinc is readily available in many foods.

Role of zinc in immunity

Many studies have proven the role of zinc effects of adequate zinc consumption on the immunity of our body. It boosts the cell-mediated immunity and balances the functions of humoral immunity.

Zinc is a crucial element for the development and function of neutrophils, natural killer cells, and innate immunity.

A study shows that macrophages (perform the function of killing the pathogen by phagocytosis), cytokine production, and intracellular killing are also affected by the deficiency of zinc in the body along with showing adverse effects in the growth and function of T and B cells.

Solomons NW. Mild human zinc deficiency produces an imbalance between cell-mediated and humoral immunity. Nutr Rev 1998;56:27-8

Benefits of Zinc

Zinc is a mineral that packs a powerful punch and one we often take for granted. When you are getting your daily dose of zinc your body gets to reap the benefits of several health perks!

Anti-Inflammatory

Its functions as an anti-oxidant and stabilization of membranes, strongly suggest that it has a hand in preventing the damage caused by the free radicals during the inflammatory process. What are free radicals, those are the guys who seal electrons from your body and start to sabotage your health one electron at a time. Eating foods that are high in antioxidants can help you combat free radicals and also boost zinc levels your body needs to remain healthy and inflammatory-free.

Heart-healthy

Studies have found that zinc supplements help in decreasing the levels of LDL (Bad Cholesterol) and triglycerides in the blood, preventing heart diseases at a major level.

(Ranasinghe, Priyanga et al. “Effects of Zinc supplementation on serum lipids: a systematic review and meta-analysis.” Nutrition & metabolism vol. 12 26. 4 Aug. 2015, doi:10.1186/s12986-015-0023-4)

Another study shows that adequate zinc consumption helps in lowering systolic blood pressure in about 40 young women.

(Kim, Jihye. “Dietary zinc intake is inversely associated with systolic blood pressure in young obese women.” Nutrition research and practice vol. 7,5 (2013): 380-4. doi:10.4162/nrp.2013.7.5.380)

Enhances memory and learning

Research conducted at The University of Toronto suggests the role of zinc in neural communication with one another which eventually affect our memory and learning ability.

Wound Healing

Zinc is often used in skin creams to treat wounds or any rashes on the skin as it is assumed to play an important role in maintaining the integrity and the structure of the skin.

Other Possible zinc Benefits

  • Fights Acne
  • Used in patients with Attention deficit hyperactivity disorder (ADHD).
  • Prevention and treatment of pneumonia
  • Age-related Macular Degeneration
  • Osteoporosis

Your health is your responsibility and there are many things you can do to help boost your health even while living over the road as a truck driver. Focus on what you can do, what you have access to, what steps you can take to make that next right decision. What you can do to make that next healthy choice, it may not seem like it will amount to anything when you just look at that one choice, but all those little choices add up to some really great health perks! Perks you get to benefit from every single day!

 

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