The best anti-aging vitamins

 

Food and beauty 

     When it comes to beauty and the preservation of youth and youth, many people are eager to find all possible solutions and ways to prevent them from changes in age and the emergence of signs of aging , as the skin changes and graying appears, and the health of the body may begin to decline, but the skin is the first to show While the signs of aging may remain hidden in the internal organs, a successful and effective fight against aging lies in focusing on health and activity and preventing aging from becoming a time of disease, while reducing the onset of aging on the skin, face and body,   Must therefore attention to health and anti - aging since childhood, as eating a healthy diet and exercise aerobic exercise Regularly, over many years, it plays an important role in maintaining health and youth, and there are many rumors about certain vitamins and their uses to fight the signs of aging, so this article aims to talk about the scientific facts behind the vitamins that fight aging. 

The best anti-aging vitamins 

   Keeping the skin from increasing the appearance of signs of aging includes many strategies, the most important of which is to try not to be exposed to the sun for long periods, and use sunscreen to prevent the effects of ultraviolet radiation, in addition to not being exposed to contaminants and toxins, and taking antioxidants, where scientific studies found that eat some dietary supplements helps improve skin condition, as antioxidants to fight free radicals and reduce the active oxygen compounds formation and repair of tissue cells damaged by oxidation works, and considered proper nutrition best way to get Al Antioxidants, which include anti - oxidation , which can be obtained from food, which contribute to the fight against skin aging vitamin C, vitamin e carotenoids and elemental selenium and copper, Elements that scientific studies have proven to have positive effects in the fight against aging include vitamin C, vitamin E and selenium. 

Vitamin C 

     The work of vitamin C as an antioxidant one of the main functions of the body, 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 abundant antioxidant in the skin.Therefore, the skin is greatly affected by exposure to pollutants, smoking and sun exposure.A simple UV exposure reduces the level of vitamin C in the skin by 30%. Exposure to urban pollution To reduce its level by 55%,  and contributes to vitamin C intake in reducing the risk of certain diseases related to advanced age, such as its effect in preventing or slowing the loss of sight in casesMacular degeneration associated with age ( in English: Age-related macular degeneration), and reduce the risk of atherosclerosis ( in English: Atherpsclerosis), and contribute to lower blood pressure level systolic when dealing with pressure drugs, and reduce the risk of cervical cancer and stomach cancer, and other Effects. 

     Adults needs  to about 2000 mg of vitamin C daily,  and can be obtained by eating fruits and vegetables, which are considered citrus fruits and juices of the most important sources of food ,as can be obtained by eating strawberries, melons, tomatoes, broccoli and sweet peppers and kiwi Cabbage and others.

Vitamin E 

   Vitamin E is the most important antioxidant in fat in the human body, and its function as an antioxidant is one of the most important defense mechanisms of the body against the effects of free radicals, 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 fat and related materials (such as vitamin a ) from oxidation, 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.

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

Adults need 1000 mg of vitamin E per day, and can be obtained by eating its food sources, which include vegetable oils and all products that contain it, and wheat germ oil is a distinctive source of it, and it must be taken into account that vitamin E is rapidly perishable and affected by heat and oxidation, Fresh food, which has not been subjected to many processing and cooking steps, is not a good source of food, while foods that have been subjected to multiple manufacturing steps or to frying are not good sources.

Foods to fight aging 

    Eating multicolored fruits and vegetables filled with antioxidants, such as green leafy vegetables, reddish tomatoes, blueberries, carrots and red grapes, gives the body what it needs to fight aging. You should eat about 3 servings of whole grains per day, such as brown rice, whole wheat, whole oats , quinoa and other whole grains, which reduces the risk of heart disease, type 2 diabetes and others. Intent to get omega-3, which reduces the risk of heart disease, stroke, Alzheimer's, milk and low-fat vitamin D-fortified products to reduce the risk of osteoporosis Maintaining normal cholesterol levels and reducing the chance of heart disease.Eating nuts, such as almonds, nuts, and legumes such as lentils, also helps fight aging.

It must be reduced intake of saturated fat and meat high fat milk and full products fat , sugars and salt for a healthy diet reduces the risk of disease rising proportions in the elderly,  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 all.