If a genie ever appeared in front of me and asked for my one wish, I would say keep me young forever. Well, if given the chance, I am sure all of us would like to remain young, healthy, and fit. But unfortunately, aging is unstoppable.
Thankfully, there are ways to slow it down by eating foods that have the right anti-aging vitamins. Today we are going to discuss the best anti-aging vitamins and supplements that actually work.
Why should you focus on collagen more? What about curcumin? We’ll be talking about all of this AND more…
Let’s begin by paying attention to our collagen intake
You must have heard about collagen in several advertisements for skin creams and serums. Ever wondered what it is and why so many brands focus on it?
Well, collagen is a structural protein found in connective tissues and your skin. The collagen under your skin is what makes it elastic. Your body produces collagen on its own, but over time the production levels decrease.
Collagen has two amino acids in it called proline and glycine. These amino acids play a vital role in forming and repairing your muscles, tendons, and bones. They also retain your skin’s firmness.
When there is lesser collagen, it is distributed less evenly and can become fragmented. Your skin will end up showing signs of aging. You’ll likely see more wrinkles as the production of collagen decreases.
But if you supplement with collagen, it can make up for the disparity and help your skin remain young. A study was conducted among more than 70 people for a period of 12 weeks. The results showed taking supplements that had around 3 grams of collagen in them hydrated the skin and improved its elasticity.
There have been other studies conducted that have shown collagen supplements can even improve nail growth and reduce wrinkles on your skin. If you’re looking for anti-aging supplements that work, collagen would be a good pick. Collagen supplements come in different forms, such as in the form of capsules or powder.
Not in the mood to opt for collagen supplements? Well, how about you eat foods that can help your body produce collagen?
You can start by including bone broth and chicken in your regular diet. Fish and shellfish are great too. Don’t like eating meat? You can stick to berries, tropical fruits, and garlic. Believe me, you’ll be thanking yourself for making these healthy changes in your lifestyle.
Pay attention to your calcium and vitamin D intake
If you want to stay looking young and healthy, you have to make sure you get enough vitamin D and calcium. You can eat more foods containing these nutrients or ask your healthcare provider to prescribe supplements for them.
One of the most characteristic signs of aging is weak bones and aching joints. This is where vitamin D and calcium come in.
Vitamin D is vital for keeping your bones healthy. When your skin gets exposed to the sun too much, it can lose the ability to synthesize vitamin D. Taking a vitamin D supplement would be necessary for people not getting enough of the nutrient through their diet.
For best results in improving your bone health, you should combine vitamin D with calcium. This also helps in preventing conditions such as osteoporosis. You can get calcium from supplements or leafy greens and dairy products.
As you get older, your body’s ability to absorb calcium decreases, likely due to a vitamin D deficiency. Taking a vitamin D supplement helps your body absorb calcium more efficiently.
Curcumin can keep you young and healthy for a long time
Imagine somebody told you, you could drink your way to health and youthfulness?
Sounds unbelievable, right? But it’s true. There’s a delicious tea out there that can keep you young for a long time. We are talking about turmeric tea or turmeric latte that has a lot of potential health benefits.
Turmeric powder has a beneficial compound in it called curcumin, which has strong antioxidant properties. Curcumin can protect your cells from the damage caused by the free radicals formed in your body as a result of the natural process of aging and environmental factors like pollution and exposure to the sun.
As you grow older, the number of cells that have stopped dividing, called cellular senescence, goes up. When the number of such cells increases, it speeds up the process of aging. Studies have shown that curcumin can help decrease cellular senescence and increase longevity.
Research has also shown that curcumin can fight damage to your cells and increase the overall life span of the subjects. Curcumin also makes sure the onset of age-related diseases is delayed and lessens symptoms that are related to aging.
Turmeric has been a part of Indian tradition for thousands of years, both as a medicinal herb and as a spice. Curcumin present in turmeric can prevent inflammation, which is believed to increase the speed at which you age.
Polypodium leucotomos extract can be a huge help
If you expose yourself to sunlight for a long duration on a regular basis, you’ll be subjecting your skin to the effects of ultraviolet radiation. When the skin is exposed like that, the UV rays break down the connecting tissues between cells. As a result, you end up aging faster.
Research shows that using supplements that have polypodium leucotomos extract, which is a fern from Central America, can protect you from UV rays. The extract has properties that will increase the amount of time it takes for the rays to burn your skin.
If you have melasma, then using supplements with polypodium leucotomos extract can help clear up the issue. You’ll see changes to your skin tone and brightness to your skin after taking the supplement.
Of course, if you intend to go out into the sun for a long time, it is always better to use sunscreen. Experts suggest you should sunscreen with an SPF of 30 or more to prevent damage from exposure to sunlight.
EGCG is an important compound you need to pay attention to
If you’re a regular drinker of green tea, you’ll know that the most important compound in it is epigallocatechin gallate (EGCG). It’s what gives green tea all its health benefits, including decreasing the risk of cancer and a reduced chance of cardiovascular disease.
EGCG is also beneficial in increasing your longevity and preventing diseases related to aging. This compound works on the pathways related to aging and also re-establishes the mitochondrial function of the cells.
EGCG also stimulates autophagy in your body. This is a process where the body can dispose of cellular material that’s been damaged.
Research suggests that drinking green tea every day can reduce the aging of your brain. It likely does this by activating your nerve cells and bringing down your stress levels.
Green tea has good amounts of EGCG. However, if you’re not a tea drinker or don’t want to have green tea, you can always take EGCG supplements to help slow down your aging process. But make sure you do consult your healthcare provider before including any supplements in your daily diet.
Vitamin C can be a game-changer
Vitamin C works as an antioxidant in your body and provides protection to your cells from free radicals that may cause oxidative damage. Vitamin C also regulates your inflammation and plays a vital part in keeping your immune function going, both of which are key to healthy aging.
A study was conducted among 80 participants with an average age of 60 years. The results showed that those who had higher vitamin C levels in their blood were able to perform better on tasks related to memory, decision-making, and focus. This is why it is vital to give your body enough vitamin C every day.
Vitamin C is also important to maintain your skin’s health. When you take vitamin C supplements, they will hydrate your skin and increase the production of collagen. This would reduce wrinkles and keep your skin elastic, making sure there are no signs of premature aging.
Vitamin C deficiency is usually seen more in older adults compared with younger people. This is especially true in cases when the diet does not include foods rich in vitamin C such as fruits and vegetables. In such cases, vitamin C supplements would help overcome the deficiency.
Taking supplements for Vitamin C has also been shown to improve immune function among older adults. If you’re not getting enough vitamin C, then you should take supplements to help deal with age-related diseases.
So what are some vitamin C-rich foods you should eat? Of course, you can get supplements. But wouldn’t it be great if you could get this anti-aging vitamin from the food you eat?
Well, citrus fruits are a top choice. Oranges and grapefruit are great. You can make yourself an anti-aging salad by adding all citrus fruits along with antioxidant-rich berries. Not only would it taste good, but it would also be awesome for your health.
Speaking of berries, make sure you don’t miss out on strawberries. They are a wonderful source of vitamin C. Add some blackcurrants as well to the mix.
Bored with fruits? Well, broccoli and Brussels sprouts are great options. Potatoes and peppers are vitamin C-rich veggies too. Imagine how many health-boosting cuisines you could cook with them all!
Last on our list is CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces naturally to help convert the food you eat into energy. It also has a vital role to play when it comes to protecting your cells from damage.
As you grow older, your body’s ability to produce CoQ10 reduces, which is when you’ll need supplements. A study was conducted on nearly 450 older adults over a period of four years. The results showed taking CoQ10 supplements improved the participants’ quality of life and reduced their frequency of visits to the hospital.
CoQ10 supplements can also prevent damage from oxidative stress due to free radicals. Taking the supplement can also help bring down your blood pressure levels. It also prevents a buildup of oxidized cholesterol that can affect your arteries.
Another study was conducted to see the impact of CoQ10 supplements on skin health. The results showed that CoQ10 helped significantly reduce wrinkles. It also increased the smoothness of the skin and brought down microrelief lines.
Your diet certainly has a strong impact on your health.