A key link for middle-aged and elderly people to keep healthy and delay aging is to constantly remove metabolic wastes from their bodies and reduce or avoid the damage of some toxic substances to their bodies. Because the ability of middle-aged and elderly people to remove harmful substances is declining, they need to be supplemented from their diet. The following two substances are indispensable for maintaining health and delaying aging.

1. Dietary fiber includes cellulose, hemicellulose and pectin. Although these substances are not listed as essential nutrients, their unique functions cannot be ignored. Dietary fiber, like a sponge, can absorb metabolic wastes and toxic substances that enter the intestine with food and excrete them in time to avoid poisoning. Dietary fiber has the function of preventing constipation and is a treasure in the life of middle-aged and elderly people. Cellulose promotes intestinal peristalsis by increasing the volume and weight of feces, making feces soft and easy to discharge. The dietary fiber content of common vegetables is 1%~2%. If you consume about 500g of vegetables every day, you can basically meet the needs. If you want to solve the problem at the same time, it is recommended to eat oats (only 50g oats are cooked every day). A large number of data prove that oats have incomparable advantages as laxatives, with good effect and low price. Of course, the intake of dietary fiber is not as much as possible. Long-term excessive intake will affect the absorption of nutrients and cause malnutrition.

2. In the process of antioxidant oxygen metabolism, many reactive oxygen radicals will be produced, which will destroy the cell membrane, reduce or disappear the activity of some biological enzymes, affect the daily metabolism of substances, accelerate the aging of human body, and also cause lipid peroxidation in blood vessel wall, leading to the formation of atherosclerosis. Because of the adverse effects of oxygen free radicals, it is called "internal garbage", and the ability of middle-aged and elderly people to remove "internal garbage" is weakened, so it is often necessary to supplement antioxidants from the external environment, among which vitamin C, vitamin E and superoxide dismutase are the most prominent, and they all have good free radical scavenging effects. Specifically, you should always eat all kinds of vegetables and fruits, such as radish tassels, sweet green peppers, Chinese cabbage, bitter gourd, cauliflower, laver heads, carrots, bean sprouts, tomatoes, oranges, fresh dates, water bamboo shoots, beans, yogurt and so on. If necessary, you can communicate with your doctor and take a mixture of vitamin C and vitamin E, as well as health products containing superoxide dismutase.