5 essential vitamins to fight aging

This is one of the questions I receive the most from the Come Limpio community: What can I do to delay aging?

Although the use of natural and quality cosmetic products are important, your lifestyle and eating habits can help you maintain a looks young and vibrant for years to come.

Causes of premature aging: toxic load and oxidative stress

How do you know, I am a great defender of purifying the body, and it is that the accumulation of toxic waste within the body Derived from the intake of inappropriate foods and long and copious digestions, it ends up taking its toll on us. This toxic load reduces the space in the body as well as the flow of oxygen, becoming one of the main causes of cell aging.

Many scientists support the hypothesis that one of the primary causes of aging is oxidative stresslike this 2018 scientific review. Free radicals, caused by oxidative stress, can damage DNA, fats, and proteins in the body, leading to premature aging.

But what are the rfree adicals? These molecules are a byproduct of metabolism and are extremely reactive in the body. When the body is in balance it is able to quickly repair any damage caused by them.

However, unhealthy habits with an excessive consumption of sugar, processed foods with abundant chemical additives, alcohol, smoking or prolonged and excessive physical exercise, can unbalance the body. And, when the body is not in harmony, the organism loses its ability to restore damage caused by free radicals.

In this article we focus on preventing the symptoms and signs of oxidative stress on a physical and aesthetic level, but it should be remembered that oxidative stress not only ages your skin and external appearance, but also it also damages the internal cells of the bodyreaching situations of degenerative diseases such as cancer or arteriosclerosis.

Take vitamins to prevent aging?

There are several vitamins that help the body fight aging. Those who have a antioxidant effect They are particularly effective, since they help us fight free radicals before they cause any damage to our cells.

A Clean Eat diet is highly rich in antioxidants, which is why it is effective in combating premature aging and promote a vibrant and youthful appearance.

As you know, I am in favor of consume nutrients by eating our vegetables and not taking synthetic pills, since our body is perfectly equipped with the necessary “tools” to process and use the natural vitamins that we find in real food and not in artificial capsules.

There are some studies that conclude that there is no evidence to justify that taking laboratory supplements extends life. In fact, in some cases it is shown that taking some of these supplements could be counter-wiseas in a study published in 2015 in The New England Journal of Medicine.

That being said, if there are certain supplements needed in some casessuch as vitamin B12 in vegans and vegetarians and the increasingly necessary vitamin D3.

At the same time, I do not want to devalue the supplements made from real, whole foods that we find more and more in dietetics and herbalists. In these cases, helping us from them is an insurance or guarantee that we are taking enough micronutrients.

The most important antiaging vitamins

With all this, let’s talk about the vitamins with more antiaging properties and food where we can find them.

beta carotene

This pigment is a powerful antioxidant that fights oxidative stress and is a precursor to vitamin A, since it is converted once inside the body to retinol (vitamin A). has ownership of strengthen the immune system and prevents inflammation and cell damage caused by medical conditions. Are foods rich in beta-carotene: carrots, sweet potatoes, spinach, kale, red pepper, apricot, peach, watercress.

It has an essential role in maintaining the eye health (our vision), strengthens the immune system and helps maintain cell growth and regeneration.

Vitamin C

Vitamin C is an excellent antioxidant and provides us with high protection against free radicals. It also helps us in non-heme iron absorption (the one of vegetable origin) and cooperates with the regeneration of vitamin E. They are foods rich in vitamin C: Citrus fruit such as grapefruits, oranges and lemons, peppers, melon, strawberries, red fruits, green leaves, broccoli, kiwi.

Vitamin E

It is another highly antioxidant fat-soluble vitamin. Us protects the skin from UVA rays and fights external and endogenous free radicals. are foods rich in vitamin E: sunflower seeds, spinach, broccoli, almonds, tomatoes, hazelnuts.

vitamin K

Vitamin K helps with blood clotting. At an aesthetic level, it assists us in preventing the appearance of a clear sign of aging, the permanent dark circles, usually caused by capillaries with effusions. It also contributes to bone health, preventing osteoporosis. Are foods rich in vitamin K: dark green leafy vegetables, romaine lettuce, broccoli, parsley.

Vitamin B complex

Group B vitamins have endless functions, but when we talk about beauty and aesthetic results, niacin helps us maintain hydrated skinand biotin strengthens hair and nails. They are foods rich in B vitamins: mushrooms, sunflower seeds, potatoes, nutritional yeast.