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 in age and the appearance of signs of aging, as the skin changes and the graying appears, and the health of the body may begin to retreat, but the skin is the first thing that appears The age counter, while the signs of aging may remain hidden in the internal organs, and the fight against successful and effective aging lies in focusing on health and activity and preventing aging from becoming a time of disease, while reducing the appearance of signs of aging on the skin, face and body, [1] Therefore, attention must be paid to health and fighting aging from a young age, as eating a healthy diet and exercising regularly for many years plays an important role in preserving health and youth, and many rumors spread about some of the vitamins and their uses to combat signs of aging, and therefore this aims The article is to talk about the scientific facts behind the vitamins that fight aging. Volume 0%

The best anti-aging vitamins

 Preserving the skin from increasing signs of aging includes many strategies, perhaps the most important of which is trying not to be exposed to sunlight for long periods, and using sunscreen to prevent the effects of ultraviolet rays, in addition to not being exposed to pollutants and toxins, and taking antioxidants, where scientific studies have found that Eating 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 tissue tissue damaged by oxidation, and proper nutrition is the best way to obtain Antioxidants, as antioxidants that can be obtained from food that contribute to fighting skin aging include Vitamin C, Vitamin E, carotenoids, and selenium and copper elements, [1]. Elements that scientific studies have shown have positive effects on fighting aging Vitamin C, Vitamin E, and Selenium. [2] ]

vitamin C

Vitamin C's action as an antioxidant is considered one of the most important functions it performs in the body, [3] and it plays an important role in the manufacture of collagen, which is the primary protein in the epidermis and other tissues. [4] It fights aging by fighting free radicals and the causes they cause of Damages include accelerating the aging process, and 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, where slight exposure to ultraviolet light reduces the level of vitamin C in the skin by 30%, and also works Exposure to urban pollution To reduce its level by 55%, [2] and taking vitamin C contributes to reducing the risk of developing some diseases related to aging, such as its effect in preventing or slowing vision loss in cases of retinal degeneration associated with age (English: Age-related macular degeneration), and reducing The risk of developing atherosclerosis (English: Atherpsclerosis), contributing to lowering the systolic blood pressure level when taken with pressure medications, and reducing the risk of cervical and stomach cancer, and other effects. [5]

Adults need about 2,000 mg of vitamin C daily, [4] and can be obtained by eating fruits and vegetables, as citrus fruits and their juices are among its most important nutritional sources, [4] and can be obtained by eating strawberries, melons, tomatoes, broccoli, sweet peppers, and kiwi Cabbage, etc. [3]

Vitamin H.

Vitamin is considered the most important fat-soluble antioxidant in the human body, and its function as an antioxidant is one of the body's most important defense mechanisms against free radical effects, which works to protect the components and membranes of sensitive cells from oxidation and damage, as it works to protect unsaturated fatty acids and others Of fats and related substances (such as vitamin A) from oxidation, [3] and its consumption 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 caused by sun exposure and improves the structure The skin. [2] In addition to its effect on the skin, vitamin E also fights other problems related to aging and aging, such as reducing the risk of dying from bladder cancer, lowering the risk of dementia (English: Dementia), lowering the risk of developing type 2 diabetes, and contributing to vitamin C to improve the incidence of high blood cholesterol, and reduce the risk of stroke in men with diabetes and pressure, and others. Adults need 1,000 mg of vitamin E every day, and it can be obtained by consuming its nutritional sources, which include vegetable oils and all the products that contain it. Wheat germ oil is a distinct source for it, and it must be taken into account that vitamin E is rapidly damaged and affected by heat and oxidation, Therefore, fresh food that has not been exposed to many steps of manufacturing and cooking is a good source for it, while food that has been exposed to multiple manufacturing steps or frying is not considered a good source. [3]

Foods to fight aging

 Eating multicolored fruits and vegetables full of antioxidants, such as green leafy vegetables, ultra-red tomatoes, blueberries, carrots, and red grapes, give the body what it needs to fight aging, and the individual should aim to eat between 5 to 9 servings of fruits and vegetables Every day, about 3 servings of whole grains should be consumed daily, such as brown rice, whole wheat, oatmeal, quinoa and other whole grains, which reduce the risk of heart disease and type 2 diabetes and others, and fish should be consumed For omega-3, which lowers the risk of heart disease, stroke, and Alzheimer's, 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 heart disease, and eating nuts, such as almonds and nuts And legumes, such as lentils, also contribute to fighting aging. [6] The consumption of saturated fats, high-fat meats, milk and whole-fat products, sugars and salt must be reduced to obtain a healthy diet that reduces the risk of high-keba diseases. Age, [6] and the foregoing, we find that the principles necessary to fight the aging diet are the general principles of a healthy diet, and that care must be taken to abide by them by everyone.