What vitamins help fight aging

Aging is a set of physio and morphological changes that occur as a result of the passage of time.

Although it is an inevitable process, certain habits can accelerate it causing what is known as premature aging. Fortunately, there are vitamins that can help you counteract this situation.

Vitamin A

Vitamin A is a fat-soluble vitamin, that is, a substance soluble in fats and oils, which is stored in the liver.

It is usually pointed out as an anti-aging vitamin, since it intervenes in the stimulation of the immune system, skin and eye care, and in the development and maintenance of bones and muscles.

How to get it

Vitamin A can be found in foods and supplements such as preformed vitamin A (active form) and provitamin A (inactive form that becomes active once in the body).

The most common type of vitamin A found in foods and supplements is beta-carotene, which is converted to retinol in the body. These are the best options to add it to the diet:

  • Meat: chicken and cow.
  • Fruit: avocado, apricot, peach, mango, papaya, tomato.
  • Nuts.
  • Liver: beef or cod.
  • Vegetables: beans or beans, chickpeas, peas.
  • Dairy products: cream, fortified milk, butter, cheese.
  • Fish.
  • Vegetables: broccoli, pumpkin, asparagus, spinach, fennel, kale, lettuce, arugula, carrot.
  • Yolk.

How much to consume

Depending on the age and condition of the people, specialists advise the following consumption of vitamin A:

  • From 0 to 6 months: 400 micrograms per day (mcg / day).
  • From 7 to 12 months: 500 mcg / day.
  • From 1 to 3 years: 300 mcg / day.
  • From 4 to 8 years: 400 mcg / day.
  • From 9 to 13 years: 600 mcg / day.
  • Men 14 years and older: 900 mcg / day.
  • Women 14 years and older: 700 mcg / day.
  • Pregnant women: 770 mcg / day.
  • Lactating women: 1,300 mcg / day.
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Vitamin B

Vitamin B can also help fight aging, as it plays a key role in maintaining brain health. This is because it prevents substances that can be toxic to the brain, called homocysteines, from accumulating.

  • The most important vitamins to take care of your skin

There is even research showing that a deficiency of vitamin B can increase the risk of various conditions associated with old age, such as dementia, Alzheimer’s or neurodegenerative problems.

How to get it

The best foods to get vitamin B are:

  • Egg.
  • Dairy products: like milk, yogurt or cheese.
  • Fish.
  • Chicken.
  • Vegetables: especially those with green leaves.

How much to consume

Depending on the age and condition of the people, as well as the type of vitamin B, different daily amounts are needed:

Vitamin B1

  • Men: 1.2 mg.
  • Women: 1.1 mg.
  • Pregnant women: 1.4 mg.
  • Lactating women: 1.4 mg.

Vitamin B2

  • Men: 1.3 mg.
  • Women: 1.1 mg.
  • Pregnant women: 1.4 mg.
  • Lactating women: 1.6 mg.

Vitamin B3

  • Men: 16 mg.
  • Women: 14 mg.
  • Pregnant women: 18 mg.
  • Lactating women: 17 mg.

Vitamin B5

  • Men: 5 mg.
  • Women: 5 mg.
  • Pregnant women: 6 mg.
  • Lactating women: 7 mg.

Vitamin B6

  • Men: 1.3 mg.
  • Women: 1.5 mg.
  • Pregnant women: 1.9 mg.
  • Lactating women: 2.0 mg.

Vitamin B7

  • Men: 30 mcg.
  • Women: 30 mcg.
  • Pregnant women: 30 mcg.
  • Lactating women: 35 mcg.

Vitamin B9

  • Men: 400 mcg.
  • Women: 400 mcg.
  • Pregnant women: 600 mcg.
  • Lactating women: 500 mcg.

B12 vitamin

  • Men: 2.4 mcg.
  • Women: 2.4 mcg.
  • Pregnant women: 2.6 mcg.
  • Lactating women: 2.8 mcg.

Vitamin C

Vitamin C is a nutrient that humans, unlike most animals, cannot synthesize.

It is an essential component to combat aging because it has biosynthetic, antioxidant and stimulant functions of the immune system, which is why it is essential for the health of the skin, bones, connective tissue and defenses.

How to get it

While there are different types of supplements, experts agree that the best sources are food. Among the best options are:

  • Cereals: rice, corn, quinoa or wheat.
  • Fruit: citrus fruits, strawberries, kiwi, cantaloupe, red and green peppers, or tomatoes.
  • Liver.
  • Vegetables: broccoli, Brussels sprouts, spinach, or potatoes.
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How much to consume

Depending on the age and condition of the people, specialists point out that the recommended daily consumption of vitamin C is:

  • From 0 to 6 months: 40 mg.
  • From 7 to 12 months: 50 mg.
  • From 1 to 3 years: 15 mg.
  • From 4 to 8 years: 25 mg.
  • From 9 to 13 years: 45 mg.
  • From 14 to 18 years: 75 mg.
  • Adults (men): 90 mg.
  • Adults (women): 75 mg.
  • Pregnant teens: 80 mg.
  • Pregnant women: 85 mg.
  • Lactating adolescents: 115 mg.
  • Lactating women: 120 mg.
  • Vitamin D

    Vitamin D is said to be an anti-aging nutrient because scientific evidence shows that those with a vitamin D deficiency tend to have low bone density, which increases the risk of osteoporosis and fractures, an increased risk of rickets, and even more likely to suffer. diseases such as hypertension, diabetes, cancer, or multiple sclerosis.

    How to get it

    The body produces vitamin D when the skin is exposed to direct sunlight. There are also dietary supplements that can be used to obtain it, although experts advise including it in the diet through the following foods:

    • Mushrooms or mushrooms.
    • Dairy products: milk, cheeses or yogurts.
    • Oysters.
    • Fish: sardines or salmon.
    • Egg yolks.
    • How much to consume

      The amount of vitamin D you need each day is calculated using a measure called international units (IU). The recommended daily consumption depends on the age group:

      • From 0 to 12 months: 400 IU.
      • From 1 to 18 years old: 600 IU.
      • Adults up to 70 years: 600 IU.
      • Pregnant or lactating women: 800 IU.
      • Adults over 70 years: 800 IU.
      • Vitamin E

        Vitamin E is an important antioxidant, this means that it can protect the different cells and tissues of the body from substances that can damage it, for example, free radicals.

        Its regular consumption also helps to delay the signs of aging, prevent chronic diseases and keep the immune system strong.

        How to get it

        As with the other vitamins, E can be obtained through food as well as through supplements.

        However, health professionals recommend caution or avoid the latter options, as if not used correctly it can cause side effects.
        If you are looking to add vitamin E to your diet, try incorporating these foods:

        • Fruits and vegetables: chard, avocado, olives, broccoli, spinach, kale or papaya.
        • Nuts: almonds, hazelnuts, or walnuts.
        • Seeds: sesame or sesame, pumpkin, chia or sunflower.
        • How much to consume

          The amount of vitamin E that is needed per day depends on the age and condition of the people. Specialists advise following the following doses:

          • From 0 to 6 months: 4 mg.
          • From 7 to 12 months: 5 mg.
          • From 1 to 3 years: 6 mg.
          • From 4 to 8 years: 7 mg.
          • From 9 to 13 years: 11 mg.
          • From 14 to 18 years: 15 mg.
          • Adults: 15 mg.
          • Pregnant women and adolescents: 15 mg.
          • Lactating women and adolescents: 19 mg.
          • Other options to combat aging

            In addition to maintaining a healthy diet that includes the vitamins previously developed, experts recommend following a series of healthy habits to complement the diet and prevent premature aging:

            • Get regular exercise.
            • Sleep between 7 and 8 hours a day at regular times.
            • No Smoking.
            • Do not drink alcohol in excess.
            • Avoid ultra-processed foods or beverages.
            • To remind:

              Until significant scientific evidence from human trials is available, people interested in using herbal therapies and supplements should exercise extreme caution.

              Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.

              Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.

              Sources consulted: Comprehensive Natural Medicines Database, US National Library of Medicine, Mayo Clinic, Food and Nutrition Committee of the Institute of Medicine, National Institute of Complementary and Alternative Medicine.

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