Various changes occur in the body with aging. Decreased skin elasticity, cellular damage caused by reactive molecules known as free radicals and changes in chromosome structures bring with them signs of aging. Lifestyle, environmental and genetic factors can change the severity of these signs and the age at which a person starts to show signs of aging.
Eating a healthy diet, exercising regularly and avoiding smoking or drinking alcohol can reduce the symptoms of aging. In addition to a healthy diet, following a diet rich in anti-aging vitamins or taking supplements when necessary can also have an anti-aging effect.
What are Anti-Aging Vitamins?
Vitamins, minerals, carotenoids and other compounds can have anti-inflammatory and antioxidant effects in the body thanks to the physiological reactions they take part in. These effects can reduce the signs of aging by helping to protect cells from oxidative damage and regulate inflammation in the body. Anti-aging vitamins, minerals and various ingredients with proven efficacy can be listed as follows:
- Vitamin C: Vitamin C is a powerful antioxidant that can be taken into the body through food or supplements. It supports the effective functioning of the immune system, regulating inflammation in the body and protecting cells from free radicals thanks to its antioxidant effect. It may be effective in reducing age-related mental problems and protecting skin health. By promoting collagen production, vitamin C can also prevent the formation of skin wrinkles.
- Vitamin E: Studies show that the body needs more vitamin E with aging. Vitamin E can reduce the signs of aging by regulating inflammation in the body. In addition, studies have shown that vitamin E protects cell membrane structure.
- Collagen: Collagen is a protein structure that can be produced in the human body, but its production decreases with aging. With the decrease in collagen production, there may be an increase in skin wrinkles and joint diseases. Today, thanks to collagen supplements, the daily needed collagen intake can be provided. In this way, the collagen levels required by the body can be maintained and signs of aging can be prevented.
- Selenium: Selenium, one of the mineral types, is effective in maintaining skin health and integrity. It can protect the skin against aging by maintaining tissue elasticity and preventing tissue damage caused by oxidation. Thanks to these effects and its antioxidant properties, it can protect the body against various cancers, especially skin cancer.
- Coenzyme Q10: Coenzyme Q10, an antioxidant that can be produced by the body, protects the body against oxidative damage. Since its production decreases with aging, it must be taken into the body from outside. With supplements, oxidative stress in the body can be reduced, heart health can be protected and the risk of heart diseases that can be seen with aging can be prevented.
- Omega 3 fatty acids: Polyunsaturated fatty acids, but omega 3s help protect brain function and prevent the development of inflammation in the body. They are essential for basic physiological processes, including bone health, brain function and heart health. Omega 3 can be supportive in the treatment of health problems that can be seen with aging.
What are the Foods that Prevent Aging?
Some foods can create an anti-aging effect thanks to the vitamins and minerals they contain. Including these foods in the daily diet is very important for the body to get the vitamins and minerals it needs. Foods that stand out with their antioxidant effects and can slow down the signs of aging can be listed as follows:
- Green leafy vegetables: Green leafy vegetables such as spinach, cabbage and lettuce are rich in vitamins E, B and K. They can be effective in improving cognitive health and preventing cognitive diseases that may occur with aging. They are valuable foods for a younger mind.
- Tomatoes: Tomatoes are a nutritious food with an important carotenoid content called lycopene. Thanks to its high lycopene content, it can protect the skin against the damage of sunlight and support the reduction of skin wrinkles.
- Blueberries: Blueberries, which are in the superfood group, are among the anti-aging fruits thanks to their anti-inflammatory and antioxidant properties. In addition, it can prevent the development of various metabolic diseases by keeping blood sugar levels within ideal ranges.
- Carrot: Thanks to its vitamin C and carotenoid content, it helps reduce cell damage. In particular, vitamin C can reduce aging-related skin problems by supporting collagen production, which is effective in maintaining skin firmness and vitality.
- Red grapes: The resveratrol in red grapes can improve life functions. Thanks to its polyphenol antioxidants, it can protect the body against free radicals.
- Avocado: It is a food that is involved in various physiological processes in the body thanks to the vitamins E, B and A it contains. Studies show that avocado consumption can improve skin firmness and elasticity.
- Brown rice: An important source of fiber, it can help control weight, reduce the risk of diabetes by keeping blood sugar levels within ideal ranges, and thus protect heart health.
- Grains such as whole oats and whole wheat: Grains such as whole oats and whole wheat are staple foods on the list of organic dieters. Thanks to their vitamin and mineral content, they have an antioxidant effect and are a source of fiber, which can reduce the symptoms of aging.
- Quinoa: Quinoa may be effective in preventing cardiovascular diseases that increase with aging. Studies show that quinoa has effects on blood sugar regulation, maintaining ideal triglyceride levels and body weight. It is also an important source of copper, which may have an anti-aging effect.
- Nuts such as almonds and walnuts: Nuts such as walnuts and almonds, which are effective in protecting cardiovascular health thanks to their omega 3 content, are among the foods that can be used in anti-aging nutrition.
- Turmeric: Curcumin in turmeric is a component with antioxidant properties. Curcumin, which delays cellular aging, can improve quality of life.
- Green Tea: Epigallocatechin gallate in green tea is a polyphenol compound and a powerful source of antioxidants. It can reduce the risk of developing various diseases such as cancer and heart disease, as well as protect against age-related diseases. In addition, it can reduce the signs of skin aging by protecting the skin from the negative effects of UV rays.
- Olive oil: Olive oil, which is among the healthy fats, can help reduce oxidative damage in the body, helping to reduce the risk of chronic diseases or signs of aging.
- Lentils: While organic living is an important topic, legumes such as lentils, which are an important part of an organic diet, are important sources of fiber and protein. It is an important food for cell function.
- Oily fish: Oily fish, especially salmon and mackerel, are important sources of omega 3. These fatty acids, which are effective in preventing heart disease and various chronic diseases, help support skin health. Carotenoids known as astaxanthin, especially in salmon, are an important source of antioxidants.
- Dark chocolate: Cocoa is rich in polyphenols, one of the sources of antioxidants. Effective in preventing the development of type 2 diabetes and heart disease, this ingredient can also improve skin health.
What Are the Best Vitamins for Natural Skin Care?
In order to provide natural skin care, it is important to take the right vitamins in the amounts needed on a daily basis. These vitamins, which can be taken through food, can also be taken in the form of food supplements if recommended by a doctor, since in some cases it is not possible to take them only nutritionally. The vitamins you can apply for at this point can be explained as follows:
- Vitamin D: Vitamin D is a vitamin that can be produced by the skin when the skin gets sunlight, but in some cases, supplements may be needed because production is not sufficient. In order to benefit from the effects of vitamin D, a daily intake of 600 ID of vitamin D is recommended. With vitamin D, inflammatory skin diseases such as psoriasis or dermatitis can be reduced and skin integrity can be maintained.
- Vitamin C: Vitamin C, which is involved in collagen production and is a powerful antioxidant, is one of the types of vitamins that can be included in natural skin care. This vitamin, which reduces the signs of aging, can be taken through fresh vegetables and fruits or in supplement form.
- Vitamin E: Vitamin E is a powerful antioxidant that protects the skin against sun damage. It protects skin health by absorbing the sun's harmful ultraviolet rays. It prevents dark spots and wrinkles on the skin. Today, it is possible to see vitamin E supplements in many cosmetic products.
- Vitamin K: Vitamin K is involved in the blood clotting process. It can also support the healing of certain skin conditions. Vitamin K can be used to reduce factors that make the skin look older, such as scars, dark spots and circles under the eyes. Vitamin K can be taken into the body through food, as well as through creams or different cosmetic products.
Before starting vitamin and mineral supplements, it is important to get support from a healthcare provider to assess your general health condition. If recommended by your doctor, it is advisable to take supplements to reduce the signs of aging.
