Healthy Aging: 5 Antioxidants You Should Know

Aging healthily. Do you ever look in the mirror and say to yourself: "What happened?"It happened that you have grown up and matured!

Even though you might want to look old enough, you probably also want to look young enough to still live comfortably!

But how can you slow down time?

One of the crucial keys to healthy aging is an adequate amount of antioxidants. Surely you have 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 be a cause of 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 places where you can find them:

1. Vitamin C. It 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 formation 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 deficiency of 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 developing 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 more than 200 enzymes, in wound and ulcer healing, bone tissue formation, protein production, insulin regulation, and carbohydrate metabolism.

- It is assumed that the antioxidant effects of zinc 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. It is assumed that glycation contributes to the aging process.

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

5. Flavonoids. They have a 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. It is assumed that it also has anti-inflammatory and antiviral effects.
- More than 3,000 flavonoids have been identified so far.
- These chemical substances 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 double 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 are involved in many diseases and the aging process. Ensuring their adequate (but not excessive) intake is beneficial for your health.

A good rule is to include one or more foods that contain antioxidants with every meal. As your mother always told you, eat fruits and vegetables!