How to fight to age with vitamins and a balanced diet?
Food and beauty
Age counter, while signs of aging may remain hidden in the internal organs, and fighting to age successfully and effectively 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 With health and fighting 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 signs of aging, so this article aims to talk about the facts The science behind vitamins that fight to age.
The best vitamins for anti-aging
Preserving the skin from the increased appearance of signs of aging includes many strategies, and perhaps the most important of them are trying not to be exposed to sunlight for long periods, using sunscreen to prevent the effects of ultraviolet rays, in addition to not being exposed to pollutants and toxins, and taking antioxidants, as scientific studies have found that Eating some nutritional supplements contributes to improving the condition of the skin, as antioxidants fight free radicals, reduce the formation of active oxygen compounds and restore cell tissues that have been damaged by oxidation, and proper nutrition is the best way to obtain antioxidants, as they include antioxidants that can be obtained from food Vitamin C, Vitamin E, Carotenoids, and Selenium and Copper, which contribute to combating skin aging. [Elements that have been shown in scientific studies to have positive effects in combating aging include vitamin C, vitamin E, and selenium.
vitamin C
The action of vitamin C as an antioxidant is one of the most important functions that it performs in the body, and it also plays an important role in the manufacture of collagen, which is the main protein in the skin and other tissues, and it fights to age by fighting free radicals and the damage it causes, 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%.
Vitamin C intake 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 atrophy associated with aging, reducing the risk of developing arteriosclerosis, and contributing to lowering the level of systolic blood pressure when taken with Pressure medications, and reduce the risk of cervical cancer and stomach cancer, and other effects. Adults need about 2000 mg of vitamin C per day, and it can be obtained by eating fruits and vegetables, as citrus fruits and their juices are among the most important sources of food, and it can be obtained by eating strawberries, watermelon, tomatoes, broccoli, paprika, kiwi, cabbage,
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 the effects of free radicals, which works to protect sensitive cell components and membranes from oxidation and damage, and it also works to protect unsaturated fatty acids and others Of the 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 caused by exposure to the sun and improves the skin's structure.
In addition to its effect on the skin, vitamin E fights other problems related to aging, such as lowering the risk of dying from bladder cancer, reducing the risk of developing dementia, reducing the risk of developing type 2 diabetes, and contributing with vitamin C to improving high blood cholesterol and lowering the risk of stroke in men with diabetes and hypertension, and others.
Adults need 1,000 mg of vitamin E per day, and it can be obtained by eating its food sources, which include vegetable oils and all the products that contain them. Wheat germ oil is a distinctive source for it, and it must be taken into account that vitamin E is rapidly perishable and affected by heat and oxidation. Therefore, fresh foods that have not been subjected to many processing and cooking steps are good sources of it, whole foods that have been subjected to multiple processing steps or frying are not considered good sources.
Anti-aging foods
Eating multi-colored fruits and vegetables that are full of antioxidants, such as green leafy vegetables, very red tomatoes, blueberries, carrots, and red grapes gives the body what it needs to fight to age, and the individual should aim to eat between 5 to 9 servings of fruits and vegetables Daily, 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, type II diabetes and others, and fatty fish must be eaten to obtain Omega-3, which reduces the risk of heart disease, stroke and Alzheimer's, and milk and low-fat products fortified with vitamin D to reduce the risk of osteoporosis, maintain normal cholesterol levels and reduce the chance of heart disease, and eat nuts, such as almonds, walnuts, and legumes, Like lentils, it also helps fight to age.
It is imperative to reduce the intake of saturated fats, high-fat meats, milk, and its full-fat products, sugars, and salt to obtain a healthy diet that reduces the risk of developing diseases that are high in the elderly. To be committed by everyone
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