Glycation is a natural process of binding a sugar molecule to a protein or lipid molecule without enzymatic regulation. This leads to loss of protein function and damage to tissue elasticity in the blood vessel walls. Advanced glycation end products (AGEs) can accelerate ageing, yet you can slow down the health problems of ageing by reducing your intake of foods that contain them in higher concentrations. There are also foods that prevent glycation, so keep reading to find out what they are.
What are Advanced Glycation End Products (AGEs)?
Advanced glycation end products (AGEs) are compounds that accelerate the ageing process in the body when you consume them or synthesise them from certain foods cooked in certain ways. After consumption, they accumulate in your tissues, accelerate ageing and contribute to the development of diseases and conditions associated with ageing. AGEs are found in almost all foods, but some foods have much higher concentrations than others. They can cause inflammation in the body, skin damage, neurodegenerative diseases, cancer, respiratory disorders, type 2 diabetes and cardiovascular diseases.
Foods and Beverages that Prevent Glycation
In addition to avoiding foods with high amounts of compounds that create AGEs, we can also consume foods that prevent or inhibit the glycation process. These foods include:
- Berries – Antioxidants in berries help reduce the conditions that lead to glycation by neutralising free radicals. Berries also have anti-inflammatory properties and balance sugar.
- Spices – It has been proven that spices such as cinnamon, turmeric, cloves and star anise can prevent AGE formation due to their antioxidant activity.
- Nuts – Nuts have powerful antioxidant and anti-inflammatory properties, therefore can prevent AGE forming.
- Cruciferous vegetables – Cruciferous vegetables contain the antioxidant and anti-inflammatory sulforaphane, which is one of the strongest cancer fighters. Sulforaphane inhibits AGE-induced damage and prevents cardiovascular and diabetes-related complications.
- Citrus fruits – Vitamin C and flavonoids in citrus fruits help reduce the conditions that promote glycation.
- Green tea – The compound EGCG found in green tea helps protect molecules from glycation by neutralising free radicals before they form AGEs. In this way, the consumption of green tea may help prevent neurodegenerative disease.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.