Aging healthily. Do you ever look in the mirror and think to yourself: "What happened?" What happened is that you grew up and matured!

Even though you might want to look old enough, you probably also want to look young enough to still enjoy life!

But how can you slow down time?

One of the key factors to good aging is getting enough antioxidants. Surely you've heard that antioxidants are good for your health. But why are they actually so important? And how do they help slow down the aging process?

Antioxidants have the ability to neutralize free radicals. Studies show that damage caused by free radicals can lead to serious diseases, including cancer, and also significantly contributes to the aging process. Antioxidants help protect you from diseases and slow down the effects of aging.

Here are some essential antioxidants and where you can find them:

1. Vitamin C. This is a very important antioxidant, which is perhaps best known due to the disease caused by its deficiency, scurvy. 

- Vitamin C is also essential for collagen production in the construction of skin, blood vessels, and cartilage. It has been shown to protect against heart disease, stress, and cancer. Some studies suggest that a deficiency in vitamin C contributes to the development of atherosclerosis. 
- While most animals can synthesize vitamin C on their own, humans cannot. 
- Foods high in vitamin C include red and green hot peppers, guava, bell peppers, oranges, tangerines, kiwi, papaya, and strawberries. 

2. Vitamin E (alpha-tocopherol). Alpha-tocopherol is the most active form of vitamin E in humans. It primarily protects cell membranes by neutralizing the process in which free radicals oxidize the cell membrane. 

- Vitamin E is also associated with a reduced risk of prostate cancer and Alzheimer's disease. 
- This vitamin is found in high amounts in wheat germ oil, sunflower oil, and safflower oil. Other sources include almonds, olives, cooked spinach, and papaya.

3. Zinc. Zinc is important for over 200 enzymes, wound and ulcer healing, bone tissue formation, protein production, insulin regulation, and carbohydrate metabolism.

- The antioxidant effects of zinc are believed to protect the skin and muscles from accelerated aging processes. 
- Approximately 2 billion people suffer from zinc deficiency; studies suggest that this may contribute to the deaths of 800,000 children each year. 
- Foods high in zinc include oysters, wheat germ, liver, beans, sesame seeds, beef, and dark chocolate.

4. Carnosine. Carnosine, which is primarily found in brain and muscle tissue, inhibits glycation, which is an uncontrolled reaction between sugar and a protein or fat molecule. Glycation is believed to contribute to the aging process. 

- Carnosine also has a similar effect to vitamin E and prevents free radical processes in cell membranes. 
- The highest sources of carnosine include beef, pork, chicken, fish, and dairy products.

5. Flavonoids. These have general antioxidant activity and are believed to be one of the reasons why fruits, vegetables, wine, and tea have a positive effect on the body.

- Some studies suggest that flavonoids may have a preventive effect against cancer and cardiovascular diseases. They are also thought to have anti-inflammatory and antiviral effects. 
- More than 3,000 flavonoids have been identified so far. 
- These chemicals are another excellent reason to eat fruits and vegetables. 
- Flavonoids are even found in coffee, beer, and especially in blueberries. Choose wild blueberries. They contain twice the amount of antioxidants compared to all others. 
Antioxidants play a crucial role in the human body as they minimize oxidative stress and damage, which contribute to many diseases and the aging process. Ensuring an adequate (but not excessive) intake of them is beneficial for your health.

A good rule of thumb is to include one or more antioxidant-rich foods with every meal. As your mom always told you, eat your fruits and vegetables!