Why talk about anti aging vitamins and minerals? Because, we all love to have beautiful, flawless, firm and radiant skin, no matter what age we are! But not many care for what do we need inside our skin to make it glossy outside! When it comes to fight aging signs or delay the development of aging signs, it’s obvious you should give something extra to your skin. And that extra can be the essential vitamins, minerals and other trace elements that can help you slow down the aging process.
Aging is not just about physical and visible signs. It also includes degeneration of cells and tissues. Skin ages at multiple levels and you need to do a lot to defy the signs of aging. You must eat nutritious diet; you should follow a healthy skin care regimen; still you may develop aging signs or should I say, premature aging signs! Where did you go wrong?
Did you pay attention to your diet? Did you include fruits, vegetables and all other foods that give you the essential vitamins and minerals to delay aging and keep you healthy?
Yes, there are certain vitamins and minerals that can delay aging and that’s why we call them anti aging vitamins and minerals!
Anti Aging Vitamins
Over exposure to sun, pollution, too much salt and / or sugar, poor diet, stressful life, depression and a few medical conditions may accelerate aging. Although many other factors trigger aging signs, you may most certainly lack a few nutrients too, which can be collectively called, anti-aging vitamins and minerals. The key to defy aging and delay the onset of aging is to load up on vitamins and minerals. Let’s see what anti aging vitamins and minerals have for you!
Vitamin A is the fat-soluble vitamin. Biological development in humans is influenced greatly by Vitamin A. One of the major causes of dry and dull skin is vitamin A deficiency. It plays a very important role in managing the cells and mucus membranes. So, what does vitamin A does?
- It communicates with every cell by interconnecting the cell receptors, with a focus to repair the damages and also manages healthy, younger and supple skin. It’s obvious that vitamin A has remarkable impact on aging skin.
- It also builds skin elasticity by stimulating collagen production.
- Vitamin A is a type of antioxidant, which battles the free radicals that ages the skin. It freezes the free radicals from causing wrinkles and fades the discoloration of the skin.
As mentioned above, it is fat-soluble and your body needs fat to absorb vitamin A! More about anti aging and fats are given towards the end.
What’s the difference between Retinol and vitamin A?
Vitamin A is also called Retinol. When it comes to structure of vitamin A, it is available in many forms. Simply put, Retinol is a form of Vitamin A! When you consume vitamin A, your body converts it into Retinol.
Other forms of vitamin A include beta carotene, pro-vitamin A, etc.
Anti Aging Benefits of Vitamin A
- Reduces wrinkles – An anti wrinkle therapy
- Fades away pigmentation, uneven skin tone and discoloration of skin
- Aids in synthesis of collagen, which retains the elasticity of skin
- Repairs the skin cell damages internally
- Anti-acne treatment
- Reduces brown spots caused due to sun exposure
- Protects vision and eye health (loss of vision is also a sign of aging, isn’t it?)
Vitamin A rich Foods
Vitamin A is abundantly found in many foods. Yellow, red and orange colored fruits and vegetables are loaded with Vitamin A.
- Sweet potato
- Dried apricot
- Bell pepper
- Dark leafy greens
- Papaya etc.
Besides, over the counter retinol skin care products are also available in the market. Such retinol products are widely used to fade away the wrinkles and reduce the appearance of aging signs.
How much vitamin A is required daily?
Eat one portion of vitamin A rich fruit and veggie everyday to meet the daily dose. Besides, add healthy fats to your diet because this anti aging vitamin is fat-soluble and your body needs fat to absorb vitamin A.
Adding more vitamin A rich foods in your diet impacts positively in the way you look and it just takes a few weeks to three or four months!
Vitamin C is the staple for the skin! Also known as immune booster, Vitamin C is the direct and simple answer for the majority of skin problems, especially for aging skin.
- Vitamin C is one of the essential components in the body that help in production of collagen. However, When you orally consume this vitamin, you may have a variety of health benefits but a little Vitamin C reaches your skin. Therefore, topical application of vitamin C is also essential if you want its anti aging effects for your skin.
- Vitamin C is also a potent antioxidant that helps rejuvenate aged and sun damaged skin. The ultimate aim of antioxidants is to fight away free radicals (that accelerate the process of cell aging), and Vitamin C is a clear winner. We can call it a ‘Free Radical Scavenger.’
- Vitamin C is also an ascorbic acid! According to Oregon State of University, ascorbic acid has a lot of beneficial effects on skin, which includes reversing the photo damages induced by Ultra Violet radiation.
But why is Vitamin C an anti aging vitamin? Collagen damage causes not only visible aging signs, but also impact the health. Lesser collagen means damage to cartilages and tissues that support your joints. The specific antioxidant in vitamin C carry the power to reverse the aging signs triggered by almost all causes, including stress induced aging. Simply, it clears off the visible as well as hidden signs of aging.
Anti Aging Benefits of Vitamin C
- Helps eliminate toxins and chemicals from the body, which apparently clears the skin
- An effective sunscreen
- Addresses all aging as well as skin problems, from dullness to deep dark age spots
- Being an immune booster, ensures good health without traces of infections and diseases. This literally means we stay young!
- Rejuvenates your skin from inside out
- Prevents the oxidative stress and reduces the risk of immune system malfunction
Vitamin C Rich Foods
- All citrus fruits – lemon, lime, sweet lime, blood orange (A glass of juice from any citrus fruit gives half of the required dose of vitamin C)
- Bell peppers
How much vitamin C is required daily?
Boosting the intake of vitamin C is an easier, safer and obviously cheaper way to defy age. On an average basis, you need from 75 to 90 milligrams of vitamin C every day. Eat two or three choices of fruits and one part of vegetable a day, this will provide you the sufficient amount of vitamin C.
And yes, if you truly want to get the anti aging benefits of vitamin C on your skin, don’t forget to apply it topically. For this, you can make Vitamin C serum at home.
The sunshine vitamin is known for its calcium metabolism. It is crucial for maintaining healthy and stronger bones. The lesser known face of vitamin D is its anti aging effect. In fact, the good old but not so popular vitamin D comes as a savior to decelerate the aging process that happens inside and makes the best anti aging solution.
According to many studies, loss of bone health (weakening of bones called osteoporosis) and lower bone mineral density is directly connected with aging. Bone mineral density is one of the important biomarkers that determines the physical and chronological age of an individual. Although it might appear a bit skeptical, it is very clear, Vitamin D is responsible for bone density and directly hits the point, how we age!
Vitamin D is synthesized in the body by your skin! It’s not just a vitamin, but functions like a hormone. And the greatest source of Vitamin D is the Sun. The goodness of the sunshine is reaped at its fullest potential by the skin cells. This anti aging vitamin regulates the smooth functions of cells in various organs, especially skin and digestive tract. However, take sunshine wisely and don’t fall prey to its ugly photo damaging effects on skin. Best is to soak sunrays early in the morning.
Anti Aging Benefits of Vitamin D
- Keeps the skin healthy
- Enables calcium absorption, which keeps the bones stronger and prevents acceleration of aging
- Supports proper growth of skeletal muscles, which has a direct impact in how you age
- Good for your hair
- Reduces skin inflammation and prevents chronic skin disorders
Vitamin D Rich Foods
Vitamin D is not naturally found in many foods. You can get about 30 % to 40 % of daily dose of vitamin D from fortified cereals and grains. It is also found in certain sea foods.
- Fortified milk
- Fortified cereals
- Fish oil
- Fatty fish
How much vitamin D is required?
It’s the only nutrient we get from sun, naturally without paying a penny. However, still, millions of individuals suffer from vitamin D deficiency! 10 to 20 minutes exposure to sunlight feeds you the daily dose of vitamin D for free. And just consume the mild morning sun rays!
Vitamin E is not just a nutrient but also an antioxidant.
- It can reverse the damages caused to lipids which contribute to growth of cell membranes. It cures the damages from the root and promote growth of fresh cells from inside out.
- Vitamin E blocks the free radicals from the cell membrane itself. This prevents the entry of free radicals and avoids damage to cells. Vitamin E and Vitamin C are the best buddies! When vitamin E lays foundation to halt spread of free radicals, vitamin C neutralizes them and removes the free radicals altogether.
Vitamin E becomes more powerful in eradicating aging signs when combined with other anti aging ingredients. This is the major reason that a few supplements contain Vitamin C and E to provide the full scavenging potential. In fact, both these vitamins, E and C are among the essential anti aging supplements that your body needs.
Vitamin E is also easily available in form of capsules and oil. Get the vitamin E capsules, pop it and apply on face. Do it regularly to reverse the visible signs of aging and promote growth of healthy cells. It is too simple to follow.
Anti Aging Benefits of Vitamin E
- Hydrates and locks the moisture even in extremely dry skin
- Reduces deep scars and dark spots over time
- Improves skin texture
- Enhances the overall appearance of the skin
- Best bet to prevent premature aging signs
Vitamin E Foods
If you avoid oils and fats in your diet, you are probably missing vitamin E. It is found abundantly in nuts and seeds.
- Sunflower seeds
- Dried apricots
- Peanuts, pine nuts, brazil nuts, etc
- Sundried tomatoes
- Olives / olive oil
- Plant oils
- Wheat germ
- Swiss chard and mustard green
How much vitamin E is required?
Including a handful of nuts and seeds as snacks in your diet fulfills about 80 % to 90 % of vitamin E needs daily. Add a bit more vitamin E topically to boost vitamin E effects on your body.
Vitamin K is known more as a blood-clotting nutrient! Is there anything beyond this? Just like vitamin D, vitamin K focuses on addressing the damages of the internal organs. In addition to calcium and vitamin D, Vitamin K plays an important role in managing bone health. Low level of Vitamin K is a trigger that affects the bone mineral density.
According to many studies, Vitamin K inhibits secretion of interleukin-6 (an immune suppressing hormone) which triggers cell inflammation. Women in late 20s and 30s need more vitamin K to support the menopausal health. That’s a major key to delay the onset of aging. As mentioned above, skin ages at many stages, and this is a critical part of it.
Calcium is primarily recommended to build bone strength. However, taking too much calcium (knowingly or unknowingly) may harden the blood, calcify the blood vessels and inflame the soft and supple tissues in different organs. Vitamin K prevents calcification as well as inflammation of cells and tissues.
Liver and skin are interconnected organs. When your liver is healthy, your skin will be healthy. Vitamin K plays the role of an antioxidant to fight off the free radical damages affecting the liver and ensures that liver stays healthy!
Anti Aging Benefits of Vitamin K
- Supports bone health and reverses damages to bones
- Prevents cell inflammation
- Ensures smooth functions of arteries
- Prevents calcium buildup in the body, which makes vitamin K the best nutrient to include in anti aging regime
Vitamin K Rich Foods
Why your mommy and granny always insist on eating dark leafy greens and green vegetables daily? Dark green is the color of Vitamin K. Adding at least one part of dark leafy green and a green vegetable in your daily diet keeps the aging at bay.
- Kale, spinach, broccoli, collard greens, mustard greens and all leafy greens
- Fermented cheese
Anti Aging Minerals
Minerals are often overlooked by many. In fact, minerals are equally essential and sometimes play a pivotal role in supporting your health and wellbeing. Following is the list of anti aging minerals.
Copper is one of the most overlooked minerals in the arena of anti aging regimen. It plays a crucial role in formation of red blood cells. It is found all over the body and aids in production of collagen, which makes cells and tissues firm and healthy. Besides, copper is also an anti oxidant, which can reverse the cell damages caused by free radicals in your DNA.
Copper deficiency manifests in many ways. Anemia, dry skin, brittle hair, low body temperature, etc are a few to name.
Copper rich foods
It is found in
- sea foods
- nuts and dry fruits
- dark leafy greens
- organ meat
- whole grains.
However, taking too much copper may turn toxic.
Here are a couple of tips to increase copper intake, which is natural and 100% safe.
- Store water in copper vessel and drink it. It is an ancient practice and you are guaranteed with good health, improved immunity, youthful appearance and longevity.
- Wear copper accessories. Wearing copper bracelets and anklets prevents bone related diseases.
Magnesium is one of the vital minerals that are responsible for proper functioning of more than 300 biochemical reactions happening inside our body! But anyone can easily go deficient in magnesium.
Dr. Peirre Delbert, a French Magnesium Researcher conducted an in-depth study and research on the effects of magnesium. According to his research, the body has three times more calcium than magnesium in the aging cells and tissues. Too much calcium in the body hardens the cells and tissues (calcification process as mentioned earlier), which can potentially damage your cells. When you have sufficient magnesium, it controls calcification and prevents damages. So, deficiency of magnesium plays a pivotal role in anti aging at cellular level.
Recent studies about magnesium deficiency reveals that low magnesium magnify the free radicals! Increasing intake of magnesium reverses the uncontrollable radical damage (caused by degenerative diseases) and erases the visible signs of aging.
Magnesium rich foods
Magnesium is found in
- nuts, especially almonds
- dark chocolates
- dark green leaves
- dried fruits
- whole grains.
You could have seen zinc as one of the major ingredients used in anti aging cosmetics. Just like vitamin C, zinc is a staple mineral for skin and hair health. Zinc deficiency makes visible damages in skin. It causes lesions, dark spots, brittle hair, hair loss and uneven skin tone.
At cellular level, Zinc is responsible for formation of DNA and structure of cells. So, too little zinc can apparently delay the healing process. It also accounts for proper functioning of immune system, which regulates T-lymphocytes (white blood cells).
You may not see even a single wrinkle in your face in your 20s and 30s if your body has sufficient zinc! Zinc delays premature aging signs.
Zinc rich foods
- All animal sources are rich in zinc.
- In vegan source, zinc is found in seeds, cheese, peas, mushroom, blackberries, watermelon and sesame seeds.
Manganese is a natural mineral found all over body just like copper. Manganese functions like a co-enzyme and regulates most of the metabolic process. Calcium absorption, regulation of sex hormones, formation and management of connective tissues, and regulation of blood sugar as well circulation are greatly influenced by manganese. Simply put, manganese gives a kick and initiates the reactions of vital enzymes in the body.
However, it’s difficult to identify whether you lack manganese in the body or not.
Manganese deficiency is depicted visibly through dramatic changes in the texture of skin and hair.
It’s a micro nutrient and you don’t need to stick to any specific diet regimen to boost manganese intake. Just have a little of manganese rich herbs and spices or other foods having this anti aging mineral daily.
Manganese rich foods
- Most of the herbs and spices (also rich in antioxidants)
- Nuts and seeds (specifically Pine nuts)
- Dark chocolate
- Whole grain
- Oyster, mussels, clams etc.
Potassium and its effect on aging is something totally forgotten in the recent past. It is not just a source of energy, but crucial for balancing the vital functions in the body. Electrolyte balance, functions of nervous system, and water balance in the body is managed by potassium. Low potassium leads to water retention which represents in form of bloating and weight gain.
We need less sodium and more potassium, that’s why our ancestors relied on fruits and vegetables (low sodium and high potassium) without using salt! Potassium excretes everything, which your body doesn’t need! It cleanses your body and draws out the trash, which is reflected in your skin which glows with pride!
Potassium rich foods
- Coconut water (anti aging benefits of coconut water are surprising!)
- Yogurt / Curd
- Potatoes (that’s a good news, isn’t it)
There is a direct relation in iron and aging. Iron is responsible for many vital functions in the body. It forms the strong foundation by producing red blood cells (along with copper). Low iron means low circulation in the body, which in turn makes you look dull, dry, pale and inflamed. Yes, iron deficiency is one of the major causes of inflammation of cells.
However, iron is a tricky mineral to handle properly. Many anti aging interventions are against iron as it may accelerate aging process from internally. Yes, too much iron in the body affects you in many ways. How much is too much or too little is the key!
Get your daily dose of iron from foods, not from supplements. That’s it. Iron supplements kill the vitamin E in your body, which impacts your appearance.
And you need Vitamin C to absorb iron. So, essentially you need to have all the anti aging vitamins and minerals together in your daily diet! You cannot leave one and take other!
Iron rich foods
- Dark green leaves
- Red meat, poultry and sea foods
- Dried fruits
- Fortified cereals
- Millets and whole grains
Other Vital Elements that Reverse Aging Signs
In addition to anti aging vitamins and minerals, there are other elements you require which delay and reverse aging signs.
It is an amino acid (chain of acids which forms into protein) responsible for collagen production. Simply, peptides are called smaller proteins that stimulate and produce collagen. Peptides have been receiving a special attention in the anti aging regimen, recently.
While peptides are literally proteins, you can get more of it from milk, eggs, soy and fish.
Fats! Your cells and tissues are coagulated together all over body. Drinking water keeps the skin hydrated. Yet, it is not sufficient to prevent dry skin. Just like a machine needs oil for lubrication, the tissues, cells and ligaments need healthy fats for lubrication.
Try to avoid taking oil for a few days. Your skin will turn dry and you will lose the natural charm, feel dull and deprived of energy.
Your brain is made of fats. Eating low fat diet literally makes you dumb! Many studies revealed that adding healthy fats and high fat foods (healthy ones) delays brain aging. Fats also help you in managing your mood and prevent mood swings.
Monounsaturated and polyunsaturated fats are healthy fats. Don’t think about eating deep fried foods though. Take healthy fats that come from vegetable oils, nuts and seeds.
Including cheese, ghee (clarified butter), seeds and oils in your diet on a daily basis (a small part of your diet, not make it as your meal) make you look radiant, giving a natural glow and firmer skin.
According to a research by National Institutes of Health, fats work effectively in delaying the aging process and signs when combined with Resveratrol, a type of antioxidant find naturally in grapes, berries, dark chocolate and wine.
What is the conclusion about anti aging vitamins and minerals?
So, when it comes to anti aging minerals, it is unsafe to go for supplements as too much minerals can be damaging. Try to get the most of minerals to delay aging from your diet. You can get most of the daily dose of minerals from nuts and seeds, herbs and spices, dark leafy greens, millets and whole grains, meat, seafood and more importantly, yummy dark chocolates!
Anti aging vitamins too can be had from your daily diet. Try to include all types of fruits and vegetables in your diet. Have at least 3 or 4 fruits of different colors in a day so that you may get all the healthy vitamins from those fruits. Here is a list of fruits, the list of anti aging fruits that you may like to consult. Apart from fruits, add nuts and seeds as well as lots of vegetables in your diet to get the essential vitamins and minerals.
All the above discussion can tell you one thing, anti aging vitamins and minerals are also the ones that are responsible for a healthy disease free life. So, include foods sources having all types of vitamins and minerals as well as other nutrients to delay aging for years and gain that youthful appearance you so want to stay with you forever!