The best anti-aging vitamins

Food and beauty:

When it comes to beauty and youth preservation, we find a lot of people eager to find all possible solutions and ways to protect them from changes in age and signs of aging, as the skin changes and graying appears, and the health of the body may begin to retreat, but the skin is the first thing that shows a counter Age, while 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] and therefore It is necessary to pay attention to health and combat 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 circulate about some vitamins and their uses to combat signs of aging, so this article aims To talk about the scientific facts behind vitamins that fight aging.

The best anti-aging vitamins:

Preserving the skin from the increased appearance of 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, which include antioxidant antioxidants that can be obtained from food, which contribute to the fight against skin aging vitamin C, vitamin e carotenoids and elemental selenium and copper,  and include elements of scientific studies have demonstrated effects positive in anti-aging vitamin C, vitamin e and selenium.

vitamin C:

One of the most important functions that it performs in the body is the action of vitamin C as an antioxidant. It also plays an important role in the manufacture of collagen, which is the primary protein in the epidermis and other tissues. Vitamin C is considered to be the most abundant antioxidant in the skin. Therefore, the skin is highly affected by exposure to pollutants, smoking and exposure to sunlight. Simple exposure to ultraviolet light reduces the level of vitamin C in the skin by 30%, and exposure to urban pollution to etc. Its level is 55%, and vitamin C intake reduces the risk of developing some diseases related to aging, such as its effect in preventing or slowing vision loss in age-related retinal atrophy (English: Age-related macular degeneration), and reducing the risk of arteriosclerosis (Atherosclerosis), contributing to lowering the systolic blood pressure when taken with pressure medications, and reducing the risk of cervical and stomach cancer, and other effects.

Adults need about 2,000 mg of vitamin C daily, and it can be obtained by eating fruits and vegetables. Citrus fruits and juices are among the most important nutritional sources. It can also be obtained by eating strawberries, melons, tomatoes, broccoli, paprika, kiwi, cabbage, and others.

Vitamin E:

Vitamin e 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 fat and related substances (such as vitamin A) from oxidation, and eating it 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 Skin.

In addition to its effect on the skin, vitamin E also fights other problems related to aging, such as reducing the risk of dying from bladder cancer, lowering the risk of dementia, lowering the risk of developing diabetes type 2 , and contributing to vitamin C in improving high cholesterol. Blood, and reduce the risk of stroke in men with diabetes, hypertension, and others.

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.

It is imperative to reduce the consumption of saturated fats, high-fat meat, milk, whole-fat products, sugars and salt in order to obtain a healthy diet that reduces the risk of diseases that rise in rates in the elderly. To be adhered to by everyone.