Every day, our bodies are exposed to various challenges, including Advanced Glycation End-products (AGEs). Thanks to the pioneering research supported by the Anti-AGEs Foundation, we are gaining more insight into these harmful compounds and their significant impact on our health. This month’s newsletter explores these findings and offers practical advice for a healthier lifestyle.
Understanding AGEs
AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream. The research supported by the Anti-AGEs Foundation highlights that these compounds not only accelerate the aging process but also increase the risk of developing chronic diseases such as diabetes, cardiovascular disease, and neurodegenerative disorders. It has been found that dietary intake is directly linked to AGE levels in the body, emphasizing the role of diet in managing AGE-related risks.
The Health Impacts of AGEs
Chronic accumulation of AGEs leads to increased oxidative stress (cellular "rusting") and inflammation, resulting in tissue damage and the progression of diseases. Specific populations, including those with diabetes, are more susceptible to the adverse effects of AGEs and require tailored dietary strategies.
Reducing AGEs with Evidence-Based Strategies
Drawing from the foundation’s research, it is recommended to adopt cooking methods that involve lower temperatures and use moist heat, as these techniques significantly reduce the formation of AGEs. Techniques like steaming, boiling, and stewing are preferred. Including antioxidant-rich foods such as fruits, vegetables, and whole grains in your diet can counteract the damage caused by AGEs. Being mindful of your diet and understanding which foods are high in AGEs can lead to significant health improvements. Processed foods and high-fat meats are major sources of dietary AGEs and should be consumed judiciously.
Joining the Fight Against AGEs
We encourage you to integrate these findings into your daily routine. Awareness is the first step toward change, and by choosing healthier cooking methods and being mindful of your diet, you can significantly reduce your AGE intake. The Anti-AGEs Foundation is committed to ongoing research and public education about AGEs and their effects. We invite you to join our efforts by staying informed, adjusting your lifestyle, and spreading the word about the importance of managing dietary AGEs!
Join us for a discussion on A.G.E.s - Advanced Glycation Endproducts - with Dr. David Turner an incredible AGE and cancer researcher based out of the Massey Cancer Institute at VCU, and Sharon Cryan, Founder & CEO of Food Nerd Inc. which offers healthie, wholesome food and nutrition products for kids.
Watch our group's video webinar below to learn more! https://fb.watch/s3fQBbBZM8/
Here's a cooking recipe inspired by the guidelines for reducing AGEs.This recipe focuses on using low-temperature cooking methods and incorporates antioxidant-rich ingredients.
Steamed Salmon with Quinoa and Mixed Vegetables
Ingredients:
4 salmon fillets (about 6 oz each)
1 cup quinoa
2 cups water (for quinoa)
1 lemon, sliced
2 cloves garlic, minced
1 tbsp olive oil
1 zucchini, sliced
1 bell pepper, sliced
1 cup cherry tomatoes
1/4 cup fresh parsley, chopped
Salt and pepper to taste
Optional: 2 tbsp balsamic vinegar or a squeeze of fresh lemon juice for dressing
Instructions:
Prepare the Quinoa:
Rinse the quinoa under cold water to remove its natural coating, which can be bitter.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
Steam the Salmon and Vegetables:
Fill a large pot with a few inches of water and bring to a boil. Place a steamer basket in the pot.
Arrange the salmon fillets in the steamer basket. Season each fillet with salt, pepper, and minced garlic. Place a few lemon slices atop each fillet.
Add the sliced zucchini, bell pepper, and cherry tomatoes to the basket around the salmon.
Cover and steam for about 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
Assemble and Serve:
Spoon a portion of quinoa onto each plate.
Carefully place a steamed salmon fillet on top of the quinoa.
Arrange the steamed vegetables around the salmon.
Drizzle with olive oil and balsamic vinegar or a squeeze of fresh lemon juice for added flavor.
Garnish with chopped fresh parsley.
Serving Suggestion:
Enjoy this nutritious and delicious meal, which combines the health benefits of whole grains, omega-3 fatty acids, and a variety of vegetables, all prepared in a manner that minimizes AGE formation.
This recipe is designed to be both healthful and delicious, adhering to the principles of reducing AGEs intake by using gentle cooking methods and including plenty of fresh, antioxidant-rich ingredients.
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