Foods and vitamins are essential and necessary elements to maintain healthy skin and prevent wrinkles and aging diseases. As you age, it becomes more important for a person to pay special attention to eating healthy foods, vitamins and essential elements that the body needs daily. In this article from the Dalili Medical website, we will review the vitamins and essential elements that help combat aging.
Premature aging is usually characterized by sagging skin and its appearance at an early age. It can result from a number of factors:
**Lifestyle:** Bad habits such as smoking directly affect skin health, as they stimulate the formation of free radicals as a result of oxidative stress. These reactive molecules accelerate the appearance of wrinkles in various areas of the body and face, leading to early signs of aging.
**Diet:** A lack of essential nutrients, such as antioxidants and healthy fats, in addition to frequently eating processed foods, can contribute to skin problems during adolescence and youth. Unhealthy eating habits affect the health and elasticity of the skin, making individuals more susceptible to the appearance of fine lines, sagging, and weak skin in different areas of the body.
**Exposure to sunlight:** Prolonged exposure to harmful ultraviolet rays (UVA and UVB) from the sun without protection is an important factor in the appearance of premature aging. These rays generate reactive oxygen species (ROS) that lead to inflammation and DNA damage, contributing to the appearance of signs of aging.
**Chronic stress:** The skin is exposed to damage when exposed to high psychological pressure for long periods. This leads to the secretion of hormones such as cortisol, which can hinder the production of collagen and the skin’s ability to regenerate, which accelerates the appearance of signs of premature aging.
**Environmental pollutants:** Exposure to pollutants, such as air pollution and toxins, contributes to the acceleration of signs of aging on the skin. These pollutants affect it in a similar way to smoking, as they produce free radicals that ultimately lead to oxidative stress and inflammation.
**Inadequate skin care routine:** Bad habits include not cleansing the skin well, not moisturizing enough, and not protecting the skin from harmful environmental factors. These essential factors in a skin care routine should not be ignored, as they make the skin more susceptible to premature signs of aging.
**Loss of protective fatty tissue:** As we age, the protective fatty layer under the surface of the skin, known as subcutaneous fatty tissue, shrinks, causing the skin to weaken and lose its elasticity. The loss of these supporting tissues may increase the speed of signs of aging.
The speed of aging of the hands is due to the lack of high levels of lining and sebaceous glands, which makes them unable to produce enough oils necessary to maintain elasticity and freshness. In addition, the hands are more exposed to ultraviolet rays, climate changes, temperatures, and movement, which contribute to accelerating the aging process.
In addition to following a healthy diet that includes anti-aging foods and supplements containing vitamins essential for healthy skin, it is recommended to use sunscreen daily, avoid tanning, and stay away from smoking, alcohol, and other harmful factors.
Vitamin A is one of the best vitamins that promote skin health and help combat aging and sagging skin.
What vitamin helps fight wrinkles?
Vitamin C is one of the most important vitamins that help fight wrinkles, as it works to increase collagen production in the skin and protect the skin from many damages
**Vitamins that delay aging**
Although the aging process cannot be completely stopped, there are some foods and vitamins that can help delay the appearance of signs of aging on the skin and reduce the risk of age-related diseases. In this article, we will review the types of vitamins that support healthy aging and help slow its effects on the body.
**Collagen** is an essential protein that helps reduce signs of aging and maintain skin tissue. As we age, collagen production in the body decreases, leading to signs of aging such as wrinkles. Several studies suggest that taking collagen supplements can help reduce these signs, including wrinkles and dry skin, as well as improve skin elasticity and increase hydration. Collagen supplements are available in several forms, such as powders and capsules.
**Vitamin C** is a powerful antioxidant, as it helps protect skin cells from oxidation. It also plays an important role in boosting immunity and regulating inflammation. Many studies have been conducted on the effect of vitamin C on skin health, as its supplements moisturize the skin and stimulate collagen production.
**Vitamin A** contributes to reducing the effects of aging both from the inside and outside. Also known as retinol, it is an essential ingredient in preparing anti-aging nutritional supplements. Since the body cannot produce it naturally, it is recommended to obtain it from supplements. Vitamin A works to enhance collagen production and reduce the appearance of wrinkles.
**Vitamin D** is known as the sunshine vitamin! It can be obtained through exposure to sunlight or through various supplements. Vitamin D is considered an anti-aging, as it is associated with increasing lifespan and reducing diseases associated with aging. Many studies have been conducted on the effect of vitamin D in preventing premature aging, as it protects the skin from ultraviolet rays.
**Omega 3 acids** are considered essential elements for combating aging, as they play an important role in promoting skin health.Mag. Many studies have shown that omega-3 fatty acids reduce the risk of Alzheimer's disease and dementia in the elderly. Omega-3 can be obtained by eating seafood and fish, which are considered one of the best food sources.
Although the natural aging process of the skin cannot be stopped, there are many external factors that may accelerate its appearance. By removing these factors from your life or significantly reducing them, you can help delay the aging of your skin.
**Follow a balanced and healthy diet**The health of all organs of the body, including the skin, depends largely on the nutrients you eat. Therefore, it is essential to adhere to a balanced and regular diet. Your meals should contain proteins, healthy fats, fruits, and vegetables rich in vitamins and minerals.
**Additional tips to maintain the beauty of your skin:**
- Eat fish rich in omega-3 fatty acids such as herring, salmon, and mackerel.
- Add avocado to your diet because it contains healthy fats and vitamins.
- Eat nuts rich in omega-3 and omega-6 acids, especially walnuts.
- Eat sweet potatoes because they contain vitamin A.
- Add bell peppers to your meals, as they are rich in vitamins A and C.
- Eat broccoli because it contains zinc and vitamins.
- Eat grapes, especially red grapes, which help reduce the production of free radicals in the body.
**Moisturizing the skin**Adequate hydration is essential to maintain skin moisture. It is recommended to consume an amount ranging from 2.7 to 3.7 liters of fluids per day, and this amount may vary depending on body size, age, level of physical activity, and weather conditions. You can meet your body's fluid needs by drinking water, eating fruits and vegetables, caffeine-free tea, or natural fruit juices, and even soup.
After that, you should use a moisturizer suitable for the skin. The moisturizer helps retain water inside the skin, which maintains its elasticity and provides you with the necessary hydration to prevent the appearance of signs of aging. You can use NIVEA Q10 Firming Lotion, which is the ideal choice for tightening the skin thanks to its formula rich in Coenzyme Q10, an essential component for skin health. This preparation nourishes and moisturizes the skin, and provides it with natural amounts of Coenzyme Q10, which helps maintain the smoothness and freshness of the skin, as the amount of this enzyme decreases with age.
**Exercise regularly** Exercising regularly is important to maintain the youthfulness of your skin in the long term, as well as to enhance the overall health of your body. The most important thing is to choose the type of sport you enjoy, as the goal is to achieve regular exercise rather than focusing on high-intensity exercises.
. **Olive oil** Extra virgin olive oil is one of the essential elements for maintaining skin elasticity and renewing its cells, and it also helps delay the appearance of signs of aging, thanks to its rich content of antioxidants.
. **Pomegranate** The ellagic acid found in pomegranates helps prevent collagen breakdown, providing effective protection for the skin against UV damage.
. **Dark Chocolate** Dark chocolate is an excellent choice for keeping your skin young, as it contains nutrients that enhance resistance to signs of aging, such as antioxidants and magnesium.
. **Berries** A rich source of vitamin C, which not only boosts immunity, but also plays an important role in the production of collagen in the skin. Berries also have antioxidant properties that help fight free radicals that cause skin aging.
**Fatty Fish** Fatty fish is a rich source of many essential nutrients that promote skin health, most notably omega-3 acids. Many studies have shown the effect of these acids in fighting aging, as they contribute to reducing inflammation that may negatively affect skin health. Among these fish, salmon is considered one of the most prominent anti-aging foods, as it also contains a group of nutrients that are beneficial to the skin, such as carotenoids.
**Vegetables** Most types of vegetables are rich in many important nutrients, including antioxidants, making them effective foods in fighting aging. Vegetables contain high levels of carotenoids such as beta-carotene and lycopene, which play a role in protecting the skin from ultraviolet rays, which are considered the main factors causing premature skin aging. The most prominent of these vegetables are carrots, pumpkin, and sweet potatoes, which are also recommended to be eaten to protect the brain from premature aging.
**Seafood:**Seafood is rich in selenium, a mineral element that is naturally present in the body, as it contributes to protecting cells from oxidation and premature aging. It is recommended to eat seafood at least once a week, and the most prominent types rich in selenium are mussels and oysters.
**Some spices:**Some spices such as thyme, cinnamon, and cloves contain lipoic acid, which helps reduce the effect of oxidative stress on the skin thanks to its antioxidant properties.
**Watermelon:**Watermelon is rich in nutrients that promote skin health and maintain its youthfulness, such as vitamin A, vitamin C, vitamin E, lycopene, and water.
**Walnuts:**Walnuts help combat skin aging thanks to their omega-3 content, which moisturizes the skin and protects it from harmful sun rays.
**Fruits:**Fruits are considered foods that help delay aging, as they contain a variety of nutrients that are beneficial to the skin and its health, which protects it from signs of aging. Among the most prominent fruits that contribute to agingPomegranate is a great source of important antioxidants for skin health.
**- Grapes** Grapes have a positive effect on skin health, thanks to their resveratrol content, which protects collagen from the effects of free radicals, helping to delay the appearance of signs of aging.
**- Yogurt** Probiotics found in yogurt and pickles help combat skin aging by reducing skin acidity, which increases with age.
** Salmon** Salmon is considered one of the foods that fight aging, as it is one of the richest sources of omega-3 and unsaturated fatty acids that are beneficial to human health, as it:
- Contributes to lowering cholesterol levels in the body.
- Promotes cardiovascular health.
Most importantly, these acids play a vital role in combating inflammation and skin problems, which enhances skin health, maintains its moisture and elasticity, and reduces the appearance of wrinkles.
Salmon also contains abundant amounts of proteins and amino acids essential for promoting and protecting cell health, and its iron content helps maintain the freshness and vitality of the skin and the health of the hair.
Moreover, salmon is considered low in mercury compared to other types of fish, making it a distinctly healthy choice.
**. Almonds** Almonds are considered nuts rich in antioxidants and healthy monounsaturated fats, which help fight free radicals and dry skin, thus reducing the likelihood of wrinkles and signs of aging.
One of the most prominent antioxidants found in almonds is arginine, known for its anti-cancer properties.
In addition, almonds are a rich source of amino acids essential for cell growth and renewal, and it contains fibers that help reduce inflammation and enhance the process of eliminating toxins and waste.
** Quinoa** Quinoa is considered one of the foods that contribute to fighting aging, as it is a grain rich in proteins, fibers and iron, and contains essential amino acids that the body cannot produce. For this reason, NASA uses quinoa as a staple food for astronauts.
Quinoa also contains powerful antioxidants that help fight signs of aging and inflammation, the most prominent of which are:
- Quercetin.
- Kaempferol.
Watercress is an internal skin cleanser, as it enhances the flow of minerals to the body's cells, which contributes to increasing the supply of oxygen to the skin. The antioxidants in watercress also have the ability to fight harmful free radicals, which helps reduce the appearance of fine lines and wrinkles.
In a study conducted by the US National Institutes of Health in 2015, it was found that eating one serving of leafy greens per day can help protect against dementia and mental decline associated with aging.
You can try adding a handful of these delicious green leaves to your daily salad or eating them with your other meals, which will help you get fresh skin and improve your overall health.
As for red peppers, they contain powerful antioxidants known as carotenoids, in addition to large amounts of vitamin C, which is important for the production of collagen, making it one of the most prominent foods that fight aging.
Carotenoids are plant pigments that give bright red, yellow and orange colors to many fruits and vegetables, and have anti-inflammatory properties, which helps protect the skin from damage.
**. Papaya ** Papaya is a tropical fruit characterized by its green skin and yellow flesh, and its taste that combines mango and cantaloupe. This fruit is rich in a variety of antioxidants, vitamins and minerals that contribute to improving skin elasticity and reducing the appearance of fine lines and wrinkles. Papaya contains:
- Vitamins: A, C, K and E.
- Vitamins B.
- Calcium.
- Potassium.
- Magnesium.
- Phosphorus.
Papaya contains a wide range of antioxidants that help combat free radical damage, which can delay the appearance of signs of aging. Papaya also contains an enzyme known as papain, which offers additional anti-aging benefits, as it is considered one of the best anti-inflammatory agents in nature. So, eating papaya or using products containing papain may help remove dead skin cells, giving your skin a glow and vitality.
**. Spinach ** Spinach is an excellent moisturizer and is full of antioxidants that help rejuvenate the entire body. It is also rich in:
- Vitamins A, C, E and K.
- Magnesium.
- Iron.
- Lutein.
Spinach is a rich source of vitamin C, which plays an important role in the production of collagen, which helps maintain smooth and tight skin. But the benefits do not stop there; vitamin A found in spinach promotes healthy hair and gives it shine, while vitamin K helps reduce inflammation in cells.
You can try adding a handful of spinach to your salad or eating it cooked. There are also various spinach recipes, such as spinach chips and cheeseburgers.