Anti-Aging Nutrients That Do Work, According to Science

Vitamin C present in various fruits and vegetables is necessary for the production of collagen.

Photo: Natasha Ramenskaya/Shutterstock

Scientific research has shown that there are a variety of nutrients in food that can help prevent premature aging and keep people looking healthy and youthful for longer.

It’s not all about creams or other topical treatments, many anti-aging nutrients work from the inside out. What is convenient is to combine both anti-aging tools.

6 anti-aging nutrients

1. Collagen

Chicken breast
Chicken protein contains the amino acids that produce collagen. Photo: Shutterstock.

The body gradually produces less collagen as we age. Collagen helps form the structure of our skin, it is a protein that is also necessary for healing.

For collagen production, the body can benefit from foods that naturally contain protein as well as those that provide the necessary nutrients for its production.

Collagen isn’t just about skin elasticity and wrinkles. It is a protein with which connective tissue is made. The Harvard School of Public Health notes that collagen is a major component of bones, skin, muscles, tendons, and cartilage.

2. Vitamin C

Red peppers
Red bell peppers are rich in vitamin C and other antioxidant compounds. Photo: Shutterstock.

Vitamin C is a key nutrient for skin health, not only for its antioxidant function, but also because the body needs it to produce collagen.

Without antioxidants to protect against free radical damage, skin can age prematurely.

Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

3. Vitamin E

Almonds are a source of vitamin E. Photo: Karolina Grabowska/Pexels

Vitamin E is a nutrient that acts as an antioxidant in the body. Helps protect cells against free radical damage, as well as maintain cellular function, appearance and skin health.

Vitamin E levels decline with age, but also with ultraviolet light and sun exposure. Among the foods rich in vitamin E are wheat germ and almonds.

4. Vitamin D

salmon fillets
Salmon is one of the highest dietary sources of vitamin D. Photo: Shutterstock.

Vitamin D, also known as the sunshine vitamin, is a necessary nutrient for health. Laboratory investigations have found that Vitamin D compounds protect the skin against the effects of various agents that induce skin aging.

The National Institutes of Health notes that vitamin D helps the body absorb calcium, is needed by muscles for movement, and by nerves to transmit messages between the brain and other parts of the body. It is also essential for the immune system.

Cod liver oil, trout and salmon are foods rich in vitamin D.

5. Vitamin A

Carrots are one of the vegetables rich in vitamin A. Photo: Shutterstock.

Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. It is also considered an anti-aging nutrient, helps stimulate collagen production and can also help protect the skin from environmental factors, prevent cell damage, skin aging.

Sweet potatoes, spinach, pumpkin and carrots are some of the foods rich in vitamin A.

6. Selenium

brazil nuts
Selenium can be found abundantly in foods such as Brazil nuts. Photo: Shutterstock.

Selenium is an essential nutrient for the body that may help slow aging and prevent related diseases; it is required in small amounts that can be obtained from food.

A 2020 study published in Clinical Nutrition found that higher dietary selenium intake is associated with longer telomeres. Telomere length is often considered an informative biomarker of aging.

Brazil nuts are the highest source of selenium and therefore should be consumed in moderation as extremely high selenium intake can be harmful.

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