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Anti-age therapy: vitamins in the menu after 30 years
- Vitamin A
- Vitamin E
- Vitamin D
- Vitamin C
- B vitamins
With age increases the need for vitamins and useful minerals. You can get them as special complexes, which are in any drugstore, and directly from food. MedAboutMe built the list of vitamins that you should pay attention if you stepped 30-year milestone.
Responsible for updating of cells makes bones and teeth strong, strengthens the immune system, supports healthy thyroid gland. Every day adults need 300-900 micrograms of this vitamin, the same children it is required in the amount of 600-3000 µg. In large overdose, you may experience blurred vision, loss of appetite, nausea, vomiting, yellowing of the skin and mucous membranes.
Where to look?
A lot of vitamin A in red meat, beef liver, sea fish, chicken egg (yolk), cottage cheese, cheese, and butter. Is it in plant foods. First, in vegetables green, yellow or red, such as spinach, broccoli, green onions, parsley, carrots, bell peppers, tomatoes, pumpkin, peas and beans. Secondly, it is abundant in some fruits and berries. For example, grapes, apples, melon, watermelon, peaches and apricots and cherries, rosehips, and sea buckthorn.
By the way!
Will help to keep youth and beauty also omega-3 acids. They are powerful antioxidants, healthy skin, nails and hair. Besides beneficial effect on the condition of the nervous system, relieve stress and depression. Look for them in the gifts of the seas and oceans, eggs, flax seeds, nuts, spinach, pumpkin and vegetable oils.
Is a recognized antioxidant that protects cells from destruction. Slows the aging process, has a rejuvenating effect, making skin smooth and elastic. Relieves edema. Considered the “vitamin of fertility”, so necessary for those who are thinking about procreation. To determine the daily rate will help the doctor, as it depends on many factors – age, lifestyle, place of residence etc.
Where to look?
Vitamin E rich foods like beef liver, quail eggs, corn and sunflower oil, avocados, dark green vegetables (asparagus, spinach, broccoli), nuts, flax seeds and pumpkin, mango and papaya, wheat germ.
Improves the absorption of calcium, which becomes more urgent in adulthood. Makes hair thick, the skin supple and elastic, and bones, teeth and nails strong. And, it would seem that to obtain this vitamin is easier, because he is produced in the body, it is enough to substitute the face under the sun’s rays. But, unfortunately, the sun lovers are often unable to boast of a youthful skin – it becomes dry, early wrinkles and pigmentation.
Sunbathe no more than 15-20 minutes a day, using special creams to protect skin, and pay attention to rich in this vitamin products. Gifts of the seas and oceans (salmon, mackerel, herring, all seafood), as well as red meat, citrus fruits, eggs, greens, dairy products, brown bread and mushrooms.
By the way!
Another vitamin-like substance that can slow the aging process is coenzyme Q10. It is produced in the liver of any living organism, including humans. But with age this process slows down. A need also increases with prolonged stress, hard physical exertion, after surgery. To compensate for the loss of coenzyme Q10 is recommended to take it in Supplement form, or to pay attention to rich food. And this fat sea fish, rabbit meat, chicken, eggs, liver, spinach and brown rice.
Together with vitamin E, zinc and selenium is responsible for the cell renewal, prevents premature aging, and prolongs youthfulness of the skin. Save us from cellulite, and promotes the normalization of metabolic processes and improves memory. Thus in a day we need only 90 mg of this vitamin, and 1 g is a limit dose. However, if you exceed this rate two times or more, can cause diarrhea.
Where to look?
A storehouse of vitamin C – citrus, kiwi, tomatoes, bell peppers, cabbage (sauerkraut cabbage, broccoli, cauliflower, Brussels sprouts), fennel and parsley, onions, spinach, sea buckthorn, strawberry, rosehip, and blackcurrant.
Responsible for the beauty and youthfulness of the skin, thickness of hair and strength of nails. Support a healthy nervous system and improve memory. Normalize and even speed up metabolism, which slows with age.
Where to look?
Include in the diet:
- all types of meat, fish and poultry;
- seafood and eggs;
- all by-products;
- grains and all legumes;
- dairy products;
- avocado and all green vegetables.
By the way!
In addition to vitamins useful will be even and collagen. Look for it in red meat, seafood, eggs, dairy products, herbs and green vegetables. Collagen affects the elasticity of the skin, prevents the formation of stretch marks and wrinkles. Plus this substance in the fact that it is impossible to overdo it – the excess will be spent on the health of nails and hair.
Review expertTatiana Butskaya, pediatrician, head of the public movement “Council of mothers”, the author of “the Pregnancy. Short length in 9 months” and “Eat for two. All about nutrition for pregnant”
The first signs of aging make themselves known in 25. Tissue regeneration slows down, skin’s natural moisture worsens, there are barely noticeable wrinkles. What will happen after 30? At this age most often raises the question of the preservation of youth. And youth is primarily the health of the skin. It is directly related to the condition of the internal organs and your nutrition. If you want to stay longer young, focus on foods rich in antioxidants.
Let me remind you that antioxidants are substances that slow down the aging process (resist excessive oxidation, damaging DNA and membranes of the cells and neutralize the resulting harmful compounds). In the body each of us has its own “antioxidant army”, but by the age of 25 it begins to capitulate to the face of age-related changes. She needs outside support! And it can provide antioxidants vitamins A, E and C and selenium.
- Vitamin a is known not only as the “vitamin of growth” but also as “the beauty vitamin”. It plays an important role in the maintenance of normal skin, and its deficiency is often manifested by dryness, peeling, pruritus, acne. Can’t help but notice that this antioxidant plays an important role in the prevention of cancer. It carries into the cells the active oxygen and has a calming effect.
Vitamin A is found in chicken, pork and beef liver, hard cheese, butter, egg yolk. “Progenitor” of vitamin A (beta-carotene) is rich in greens, vegetables and fruits red-orange color (carrots, rose hips, red pepper, pumpkin). But he must be careful: the excess of beta-carotene leads to intoxication and may cause pseudohistory.
- Vitamin C (ascorbic acid) – powerful antioxidant. The hydrogen atoms contained therein, are negatively charged electrons and thus neutralize the harmful compounds. Vitamin C comes to the rescue in cases where the skin becomes rough and on it there are spots. In addition, this antioxidant is involved in the metabolism of cholesterol (from its excess suffer after 30 years with the wrong diet) and strengthens the body’s defenses.
Vitamin C is found in fruits and vegetables, but unfortunately, it is rapidly destroyed during storage and cooking.
- Vitamin E inhibits the oxidation process in the cells and restores substances that are involved in tissue respiration. But his magic enhances the action of selenium, which is rich in seafood and eggs. In turn, vitamin E is contained in the young shoots of cereals, vegetable oils, corn, perch, mackerel, eggs.
Separately with the value for the skin of vitamin B1. It is effective against pruritus and seborrhea. Look for it in cereals, flour, yeast. In these products contains another helper skin – vitamin PP. It has anti-inflammatory effect and helps to cope with skin dryness and roughness of the skin.
And finally, I will note that to preserve youth is also important omega acids. They are found in fish, soy, nuts, and vegetable oils are the main enemies of skin sagging and early wrinkles. Add in the daily menu includes at least one tablespoon of any vegetable oil, and the condition of your skin will improve noticeably.
Review expertElena Cullen, psychologist, expert in psychology of weight loss, consultant for nutritional support and healthy lifestyle
After 30 years in the body, both men and women begin to come natural age-related changes. Slows down cellular metabolism, which support the beauty becomes all the more difficult. Deteriorating immune system, often weakened by the stress of urban life and poor nutrition, reduced energy level, that is, that before was easy, now requires further attention. To keep fit, to maintain a high level of metabolism, look younger than their passport years, it is important to take vitamins.
It is believed that the best absorbed vitamins that we take with food.
Please keep in mind that you need to have special knowledge and skills to properly balance all the necessary vitamins, to take into account their influence on each other, so do not neglect the specialized complexes of synthetic vitamins.
It is important to do sufficient amount of vitamin A. It is involved in protein synthesis, which helps preserve lean body mass, which gives visually slim and toned body, supports the metabolism. Vitamin a is found in foods of animal origin such as egg yolk, cheese, cod liver oil, and vegetables like pumpkin or carrots.
Absolutely necessary antioxidants E and C. They help to neutralize free radicals that cause premature aging. Also, their use contributes to the prevention of diseases of the blood vessels and heart. You can find them in the prunes, fresh blueberries, cranberries, raspberries, strawberries, beans, Kale, artichokes, and nuts. You can often find refined vegetable oil with added vitamin E — this is done in order to long kept. Therefore, fortification the body is better to use unrefined oils of wheat germ, soy or sunflower.
Without enough fat-soluble vitamin D weakens the immune system, increases the likelihood of developing osteoporosis, the harder it is to lose weight, nails and bones become brittle. Vitamin D can accumulate in adipose tissue and to reproduce itself in the body with a sufficient amount of sunlight. From products can get it, including in the diet of algae, fatty fish, liver and chanterelle mushrooms grown in the woods.
Vitamin K helps the blood vessels to remain elastic, prevents deposition of salts on the walls of blood vessels, returns cartilage elasticity. However, with varicose veins, thrombophlebitis, elevated levels of cholesterol should avoid foods that contain high amounts of potassium like spinach, broccoli, Brussels sprouts, parsley, avocado.
Remember that it is important to follow the recommended by doctors dosage of vitamins, especially fat-soluble, regardless of what form of their reception.
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