Food and beauty
When it comes to beauty and the preservation of youth and youth, we find many people are eager to find all possible solutions and methods that protect them from the changes of aging and the appearance of signs of aging , as the skin changes and grayness appears, and the health of the body may begin to decline, but the skin is the first thing that appears. Age counter, while the signs of aging may remain hidden in the internal organs. The successful and effective fight against aging consists in focusing on health and activity and preventing aging from becoming a time of disease, while reducing the appearance of signs of aging on the skin, face and body,  Therefore must attention to health and anti - aging since childhood, as eating a healthy diet and exercise aerobic exercise Regularly over many years, it plays an important role in maintaining health and youth, and many rumors spread about some vitamins and their uses to combat the signs of aging, so this article aims to talk about the scientific facts behind vitamins that fight aging.
The best vitamins for anti-aging
Preserving the skin from the increased appearance of signs of aging includes many strategies, and perhaps the most important of them is trying not to be exposed to sunlight for long periods, using sunscreen to prevent the effects of ultraviolet rays, in addition to not being exposed to pollutants and toxins, and taking antioxidants, as scientific studies have found that Eating some nutritional supplements contributes to improving the condition of the skin, as antioxidants fight free radicals, reduce the formation of active oxygen compounds, and restore cell tissues that have been damaged by oxidation, and proper nutrition is the best way to obtain antioxidants, as they include antioxidants that can be obtained from food Which contribute to combating skin aging, vitamin C, vitamin E, carotenoids, and selenium and copper, Elements that have been shown by scientific studies to have positive effects in fighting aging include vitamin C, vitamin E and selenium. 
The work of vitamin C as an antioxidant one of the main functions of the body,  as it plays an important role in the manufacture of collagen , which is the primary protein in skin and other tissues,  He fights aging by fight free radicals and cause of Damages include accelerating the aging process, and vitamin C is considered the most abundant antioxidant in the skin, and therefore the skin is greatly affected by exposure to pollutants, smoking and exposure to sunlight, as simple exposure to ultraviolet rays reduces the level of vitamin C in the skin by 30%, and works Exposure to urban pollution reduces its level by 55%,  and vitamin C intake contributes to lowering the risk of some diseases related to aging, such as its effect in preventing or slowing vision loss in cases ofRetinal atrophy associated with aging , reducing the risk of developing atherosclerosis , and contributing to lowering the level of systolic blood pressure when taken with pressure drugs, and reducing the risk of cervical cancer and stomach cancer, and others Effects. 
Adults need about 2000 mg of vitamin C per day,  and it can be obtained by eating fruits and vegetables, as citrus fruits and their juices are among the most important sources of food ,  and it can also be obtained by eating strawberries, melons, tomatoes, broccoli, paprika and kiwi Cabbage and others. 
Vitamin E is considered the most important fat-soluble antioxidant in the human body, and its function as an antioxidant is one of the body's most important defense mechanisms against the effects of free radicals, which works to protect sensitive cell components and membranes from oxidation and damage, and it also works to protect unsaturated fatty acids and others Of the fats and related substances (such as vitamin A ) from oxidation,  and taking it contributes to protecting the skin from the effects of aging , and some studies have found that its external use on the skin contributes to reducing wrinkles caused by exposure to the sun and improves the skin's structure. 
In addition to its effect on the skin, vitamin E fights other problems related to aging, such as reducing the risk of dying from bladder cancer, reducing the risk of developing dementia , reducing the risk of developing type 2 diabetes, and contributing with vitamin C to improving high incidence. Blood cholesterol , and reducing the risk of stroke in men with diabetes and pressure, and others.
Adults need 1000 mg of vitamin E per day, and it can be obtained by eating its food sources, which include vegetable oils and all the products that contain them, and wheat germ oil is a distinct source for it, and it must be taken into account that vitamin E is rapidly perishable and affected by heat and oxidation, Therefore, fresh foods that have not been subjected to many processing and cooking steps are good sources of it, while foods that have been subjected to multiple processing steps or frying are not considered good sources. 
Eating multi-colored fruits and vegetables that are full of antioxidants, such as green leafy vegetables, very red tomatoes, blueberries, carrots, and red grapes gives the body what it needs to fight aging, and the individual should aim to eat between 5 to 9 servings of fruits and vegetables On a daily basis, you should eat about 3 servings per day of whole grains, such as brown rice, whole wheat, whole oats , quinoa and other whole grains, which reduce the risk of heart disease, type II diabetes and others, and fatty fish must be eaten to obtain Omega-3s, which reduce the risk of heart disease, stroke and Alzheimer's, and low-fat milk and dairy products fortified with vitamin D to reduce the risk of osteoporosisMaintaining normal cholesterol levels and reducing the chance of heart disease, and eating nuts, such as almonds and walnuts, and legumes, such as lentils, also contributes to fighting aging. 
It must be reduced intake of saturated fat and meat high fat milk and full products fat , sugars and salt for a healthy diet reduces the risk of disease rising proportions in the elderly,  and the foregoing , we find that the principles necessary to fight the aging diet are the general principles of a healthy diet, Which must be taken care of by everyone.
- ^ A b , Ruta Ganceviciene, Aikaterini I. Liakou, Athanasios Theodoridis, et al. (2012), "Skin Anti-Aging Strategies" , Dermatoendocrinol , Issue 3, Folder 4, Page 308--319. Edited.
- ^ A b v Gary D for sale. Vogin (2002), "On the Reality Myth Town vs. Anti-Aging Vitamins" , of WebMD , Retrieved 28-6-2016. Edited.
- ^ A b t w Sharon , Rady Rolfes, Kathryn Pinna, Ellie And Whitney 's (2006), Understanding the Normal And Clinical Nutrition , The United States Of America: Wadswoth of Thomson, 88-354 . Page. Edited.
- ^ A b T. L . Kathleen Mahan And Escott-Stump at Sylvia (2004), Krause's Nutrition & Diet Therapy , The United States Of America: Saunders, 110-113 . Page. Edited.
- ↑ "Vitamin C" , Web MD , 2009, Retrieved 28-6-2016. Edited.
- ^ A b Peter Jaret, Debra Jaliman Reviewed by vBulletin® (20-10-2014), " . Best Foods For Your Anti-Aging Diet" , of WebMD , Retrieved 28-6-2016. Edited.