The best anti-aging vitamins

 The best anti-aging vitamins

Food and beauty

When it comes to beauty and preserving youth and youth, we find many people eager to find all possible solutions and methods that protect them from the changes of advancing age and the appearance of signs of aging, as the skin changes and gray hair appears, and the health of the body may begin to decline, but the skin is the first thing that appears Age counter, while the signs of aging may remain hidden in the internal organs, and successful and effective combating aging lies in focusing on health and activity and preventing aging from becoming a time for disease, while reducing the appearance of signs of aging on the skin, face and body, and therefore attention must be paid Health and anti-aging from a young age, as eating a healthy diet and exercising regularly over many years plays an important role in preserving health and youth, and there are many rumors about some vitamins and their uses to combat the signs of aging, and therefore this article aims to talk about the facts The science behind anti-aging vitamins.

The best anti-aging vitamins

  Preserving the skin from increasing the appearance of signs of aging includes many strategies, and perhaps the most important of them is trying not to be exposed to sunlight for long periods, and using sunscreen to prevent the effects of ultraviolet radiation, in addition to not being exposed to pollutants and toxins, and taking antioxidants, as scientific studies have found that Taking some nutritional supplements contributes to improving the condition of the skin, as antioxidants work to fight free radicals, reduce the formation of active oxygen compounds, and restore cell tissues that have been damaged by oxidation. Proper nutrition is the best way to obtain antioxidants, as it includes antioxidants that can be obtained from food. Vitamin C, vitamin E, carotenoids, selenium, and copper contribute to anti-aging of the skin. The elements that scientific studies have proven to have positive effects in fighting aging include vitamin C, vitamin E, and selenium.

vitamin C

The work of vitamin C as an antioxidant is one of the most important functions it performs in the body. It also plays an important role in the manufacture of collagen, which is the main protein in the skin and other tissues. It fights aging by fighting free radicals and the damage they cause, including accelerating the aging process. Vitamin C is considered the most abundant antioxidant in the skin, and therefore the skin is greatly affected by exposure to pollutants, smoking, and exposure to sunlight, as simple exposure to ultraviolet rays reduces the level of vitamin C in the skin by 30%, and exposure to urban pollution reduces its level. by 55%, and taking vitamin C contributes to reducing the risk of some diseases related to aging, such as its effect in preventing or slowing vision loss in cases of age-related macular degeneration, and reducing the risk of atherosclerosis, and contributing to reducing the level of Systolic blood pressure when taken with blood pressure medications, lowering the risk of cervical and stomach cancer, and other effects.

Adults need about 2000 mg of vitamin C daily, and it can be obtained by eating fruits and vegetables, as citrus fruits and their juices are considered one of its most important food sources, and it can also be obtained by eating strawberries, watermelon, tomatoes, broccoli, sweet peppers, kiwi, cabbage, and others.

Vitamin H

  Vitamin H is considered the most important fat-soluble antioxidant in the human body, and its function as an antioxidant is one of the most important defense mechanisms of the body against the effects of free radicals, which works to protect the components and membranes of sensitive cells from oxidation and damage, and it works to protect unsaturated fatty acids and others Of fats and related substances (such as vitamin A) from oxidation, and its intake contributes to protecting the skin from the effects of aging, and some studies have found that its external use on the skin contributes to reducing wrinkles resulting from exposure to the sun and improves the structure of the skin. In addition to its effect on the skin, vitamin E fights other problems related to aging and aging, such as reducing the risk of death from bladder cancer, reducing the risk of developing dementia, reducing the risk of type 2 diabetes, and contributing with vitamin C to improving cases of high blood cholesterol, and reducing The risk of stroke in men with diabetes, hypertension, and others.

Adults need 1000 mg of vitamin E daily, and it can be obtained by eating its food sources, which include vegetable oils and all products that contain them. Wheat germ oil is a distinct source of it, and it must be taken into account that vitamin E is rapidly perishable and susceptible to heat and oxidation. Therefore, fresh foods that have not been subjected to many processing and cooking steps are considered good sources, while foods that have undergone multiple processing steps or fried are not considered good sources.

Foods to fight aging

 Eating multi-colored fruits and vegetables full of antioxidants, such as green leafy vegetables, very red tomatoes, blueberries, carrots, and red grapes, gives the body what it needs to fight aging, and the individual should aim to eat between 5 to 9 servings. of fruits and vegetables daily, and you should eat about 3 servings per day of whole grains, such as brown rice, whole wheat, whole oats, quinoa and other whole grains, which reduce the risk of heart disease and diabetes.

You should also eat fatty fish to get omega-3, which reduces the risk of heart disease, stroke and Alzheimer’s, and milk and its low-fat products fortified with vitamin D to reduce the risk of osteoporosis, maintain normal levels of cholesterol and reduce the chance of developing diseases. The heart, and eating nuts, such as almonds and walnuts, and legumes, such as lentils, also contributes to fighting aging. It is necessary to reduce the intake of saturated fats, high-fat meat, milk and its full-fat products, sugars and salt in order to obtain a healthy diet that reduces the risk of diseases that are high in the elderly. To be adhered to by all.