Best anti-aging vitamins

When it comes to beauty and maintain youth, boyhood, we find a lot of people are eager to find all possible ways and solutions that prevent or reduce aging changes and signs of aging, where the skin is changed and gray hair appears, and you may start a healthy body to pull back, but The skin is the first life meter appears, while signs of ageing may remain hidden in the internal organs, successful and effective fight aging lies in focusing on health and energy, prevent age from becoming too sick, while reducing the signs of aging skin And the face and body, [1] and therefore has to be a health care and anti aging since childhood, so that eating healthy diet and exercise regularly over the years played an important role in maintaining health and youth, and spread a lot of rumors about some vitamins. And their uses to combat the signs of ageing, so this article is intended to talk about scientific facts behind vitamins that fights aging.

Best vitamins for anti aging

Include maintaining skin from further signs of getting older a lot of strategies, and perhaps most importantly try not to exposure to sunlight for long periods, use sunscreen to prevent UV effects, plus the lack of exposure to pollutants and toxins, take anti- Oxidation, where scientific studies found that taking some dietary supplements helps improve skin condition, acting antioxidants to fight free radicals and active oxygen compounds formation and reduced repair cells damaged by oxidation, good nutrition is the best Way to get antioxidants, including antioxidants that can be obtained from food, contributing to anti aging skin vitamin c and vitamin e and carotenoids, selenium, copper, [1] and include items that have proven positive effects in scientific studies Anti aging vitamin c and vitamin e and selenium. [2]

vitamin C

The work of vitamin C as an antioxidant one of the main functions of the body, [3] as it plays an important role in the manufacture of collagen , which is the primary protein in skin and other tissues, [4] He fights aging by fight free radicals and cause of Vitamin C is the most antioxidant and abundant in the skin, so the skin is heavily affected by exposure to pollutants, smoking and exposure to the sun. A simple exposure to ultraviolet radiation reduces the level of vitamin C in the skin by 30%, and works Exposure to urban pollution To reduce its level by 55%, [2] and vitamin C contributes to reduce the risk of some diseases related to aging, such as its effect in preventing or slowing eyesight in casesMacular degeneration associated with age ( in English: Age-related macular degeneration), and reduce the risk of atherosclerosis ( in English: Atherpsclerosis), and contribute to the reduction of systolic blood pressure level when dealing with pressure drugs, and reduce the risk of cervical cancer , stomach cancer, and other Effects. [5]

Adults need about 2,000 mg of vitamin C per day, [4] and can be obtained by eating fruits and vegetables. Acidic fruits and their juices are the most important sources of food , [4] and can be obtained by eating strawberries, melons, tomatoes, broccoli, Cabbage and others. [3]

Vitamin E

Vitamin E is the most important antioxidant in fat in the human body. Its function as an antioxidant is one of the most important defensive mechanisms of the body against the effects of free radicals, which protects the components and membranes of sensitive cells from oxidation and damage, and works to protect unsaturated fatty acids and others fat and related materials (such as vitamin a ) from oxidation, [3] and contributes to eating in the prevention of skin from the effects of aging , and found some studies that external use on the skin contributes to the reduction of wrinkles caused by sun exposure and improves Ben Of the skin. [2]

In addition to its effect on the skin fights vitamin e and other problems related to progress in age and aging, such as reducing the risk of dying from bladder cancer, and reduce the risk of dementia ( in English: Dementia), and reduce the risk of developing type II diabetes, and to contribute with vitamin C to improve cases of high Cholesterol , and reduced risk of stroke in men with diabetes, stress, and others.

Anti Aging Foods

Eating antioxidant fruits and vegetables, such as green leafy vegetables, reddish tomatoes, blue berries, carrots, and red grapes, gives the body what it needs to fight aging. The individual should aim to eat 5 to 9 servings of fruits and vegetables Daily, and take about 3 servings daily 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 type II and others, Intended for Omega-3, which reduces the risk of heart disease, stroke, Alzheimer's, and low-fat milk and vitamin D-fortified products to reduce the risk of osteoporosis, Maintaining normal levels of cholesterol and reducing the chance of heart disease, and eating nuts, such as almonds, walnuts, legumes, lentils, also contributes to the fight against aging. [6]

It must reduce intake of saturated fat and meat are high fat , milk , full - fat products , sugars and salt for a healthy diet reduces the risk of disease rising proportions in the elderly, [6] and the foregoing , we find that the principles necessary to fight the aging diet are the general principles of a healthy diet, Which must be taken care of by everyone.