Healthy Aging: 5 Antioxidants You Should Know About

Do you ever look in the mirror and think, "What happened?" It happened because you grew up and matured! While you might want to look mature enough, you probably also want to look young enough to still enjoy life comfortably!

But how can you slow down time?

One of the crucial keys to healthy aging is having enough antioxidants.You've probably 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 basic antioxidants and where you can find them:

1. Vitamin C.This is a very important antioxidant, perhaps best known for its deficiency disease, scurvy.

- Vitamin C is also essential for collagen production in the construction of skin, blood vessels, and cartilage.It has been proven to protect against heart disease, stress, and cancer.Some studies suggest that a lack of vitamin C contributes to the development of atherosclerosis.While most animals can synthesize vitamin C on their own, humans cannot.
- Foods rich in vitamin C include red and green chili 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 linked to a reduced risk of developing prostate cancer and Alzheimer's disease. 
- This vitamin is abundantly found in wheat germ oil, sunflower oil, and safflower oil.Other sources include almonds, olives, cooked spinach, and papaya.

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

- The antioxidant properties 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 annually.
- Foods rich in zinc include oysters, wheat germ, liver, beans, sesame seeds, beef, and dark chocolate.

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

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

5.Flavonoids. They possess 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 help prevent cancer and cardiovascular diseases.It is also believed to have anti-inflammatory and antiviral properties.
- 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 by minimizing oxidative stress and damage, which are involved in many diseases and the aging process. Ensuring an adequate (but not excessive) intake is beneficial for your health.

A good rule of thumb is to include one or more foods that contain antioxidants with every meal. As your mom always said, eat your fruits and vegetables!