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, 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.
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, 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, 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 Reducing its level by 55%, 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 age-related retinal degeneration (English: Age-related macular degeneration), and reducing the risk of arteriosclerosis (Atherpsclerosis), 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 2000 mg of vitamin C daily, and it can be obtained by eating fruits and vegetables, where 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 fats 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 and aging, such as reducing the risk of dying from bladder cancer, lowering the risk of dementia, and reducing the risk of developing type 2 diabetes, and contributing to vitamin C in improving high incidence Blood cholesterol, lowering 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.
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 and its full-fat products, sugars and salt in order to obtain a healthy diet that reduces the risk of diseases that rise in proportions in the elderly. To be adhered to by everyone.
References
- , Ruta Ganceviciene, Aikaterini I. Liakou, Athanasios Theodoridis, et al. (2012), "Skin Anti-Aging Strategies", Dermatoendocrinol, Issue 3, Folder 4, Page 308–319. Edited.
- Gary D. Vogin (2002), "Myth vs. Reality on Anti-Aging Vitamins"، WebMD, Retrieved 28-6-2016. Edited.
- Sharon Rady Rolfes, Kathryn Pinna, and Ellie Whitney (2006), Understanding Normal and Clinical Nutrition, The United States of America: Thomson Wadswoth, Page 88-354. Edited.
- L. Kathleen Mahan and Sylvia Escott-Stump (2004), Krause's Nutrition & Diet Therapy, The United States of America: Saunders, Page 110-113. Edited.
- "Vitamin C", Web MD,2009، Retrieved 28-6-2016. Edited.
- Peter Jaret, Reviewed by Debra Jaliman (20-10-2014), "Best Foods for Your Anti-Aging Diet"، WebMD, Retrieved 28-6-2016. Edited.