5 Vitamins That Help Fight Aging

5 Vitamins That Help Fight Aging

Certain vitamins are known for their anti-aging property. Deficiency of these vitamins speeds up the aging process. The total calorie intake of a person tends to decline with age, which increases the risk of vitamin deficiencies in older adults. Reduced consumption of anti-aging vitamins increases risk of illnesses and affects the physical and mental wellbeing. Even at a younger age, insufficient intake of vitamins that are known for their anti-aging property increases risk of premature aging. Therefore, to delay the aging process and minimize risk of age-related illnesses make sure that you are getting sufficient amount of these vitamins from your diet. In addition to nutritious foods, you may need additional doses of these vitamins from supplements to fight aging.

The Following Vitamins Are Best Known For Their Anti-aging Effect:

1. Vitamin C:

Vitamin C is known for its antioxidant activity [1]. It helps block the harmful activities of the byproducts released in the body when food is broken down into energy. These harmful byproducts accumulate in the body and damage the body cells and speed up the aging process. The antioxidant and the anti-aging activities of vitamin C support healthy functioning of the cardiovascular system, respiratory system, bones and kidneys. It helps in repairing the damaged tissues and is good for the skin health. Although the recommended daily allowance of vitamin C is 75 milligram for women and 90 milligram for men, to fight aging you may need higher amounts of the vitamin. Citrus fruits, tomatoes, papayas, bell peppers and berries are among the best sources of vitamin C.

 Vitamin C

2. Vitamin E:

Vitamin E is a potent antioxidant [2]. Studies suggest that a diet rich in vitamin E and other antioxidants helps in fighting aging. By negating the free radicals that accumulate in the body and induce the aging process, vitamin E helps in improving the quality of health. Vitamin E is good for the heart, the eyes, nervous system and skin. It helps in fighting inflammation and lowers risk of chronic illnesses associated with aging. Raw seeds, almonds, plant oils and leafy green vegetables are good sources of vitamin E.

Vitamin E

3. Vitamin A:

Your body needs vitamin A to produce new cells [3]. It is essential for maintaining healthy skin, bones and reproductive system. Apart from consumption of vitamin A rich foods, topical application of vitamin A helps in inhibiting wrinkling of the skin and maintaining the youthful appearance of the skin. Good sources of vitamin A include fish liver oil, egg, liver, milk and dairy products. Beta-carotene, a precursor of vitamin A, is found in yellow and orange colored vegetables.

Vitamin A

4. Vitamin D:

Vitamin D deficiency plays a role in accelerating the aging process [4]. Deficiency of this vitamin causes overproduction of hormones that remove calcium from the bones and increase concentration of calcium in the blood, which causes calcification of blood vessels. This increases risk of hypertension. High blood pressure slows down blood supply to the body cells, which speeds up aging of the body cells. Furthermore, vitamin D deficiency is known to increase risk of diabetes, which is another cause of aging. Fish and seafood, egg and milk and cereals fortified with vitamin D are good sources of this anti-aging vitamin.

 Vitamin D

5. Vitamin B3:

Vitamin B3 or niacin plays a vital role in releasing energy from foods, which helps in fighting the aging process [5]. It is also essential for maintaining healthy skin. It is also known to help in maintaining healthy digestion and immune response, lowering the unhealthy cholesterol level and alleviating symptoms of arthritis. The best sources of vitamin B3 are organ meat, lean meat, whole grains, nuts, milk and dairy.

Vitamin B3