Some essential vitamins have anti-aging benefits due to their antioxidant content. Antioxidants help reduce the signs of aging and the risk of age-related health conditions by preventing free radicals from damaging cells in the skin and body. Ideally, dietary sources should supply the recommended intake of vitamins for aging. When health conditions, restricted diets, or dental problems prevent adequate intake of essential vitamins and minerals, supplementation with vitamins for aging is recommended.
Vitamin E
Vitamin E is the most important antioxidant vitamin for aging. It helps protects cell membranes and prevents enzyme damage, which leads to healthier, younger looking skin, fewer wrinkles, and a lower risk of skin cancer. According to Penn State College of Agricultural Sciences, vitamin E also promotes healthy immune function and may reduce the risk of heart disease. Good dietary sources of vitamin E include oats and grains, sunflower oil, nuts, and dairy products.
Vitamin C
Vitamin C, or ascorbic acid, is the most common antioxidant found in skin. It helps protect the skin from damage caused by sun exposure, smoking, and pollution. The National Cancer Institutes states that the best food sources of vitamin C include vegetables and citrus fruits. Lower amounts of vitamin C are found in some cereals, beef, poultry, and fish.
Vitamins B-6 and B-12
These two important B vitamins are essential for healthy skin, nerve function, and heart disease prevention, and work to reduce the effects of aging both inside and outside the body. Vitamin B-12 also assists with cell growth and division and red blood cell formation. Good sources of these B vitamins include lean meats, beans, milk, eggs, bananas, and nuts.
Vitamin A and Beta-Carotene
Vitamin A is essential for healthy skin, bone growth, vision, and immune function. Beta-carotene is a precursor to vitamin A inside the body. According to the National Cancer Institute, researchers are looking at beta-carotene as a preventative vitamin for some types of cancers. Vitamin A and beta-carotene is abundant in eggs, liver, fortified milk and cereals, squash, carrots, broccoli, melon, tomato juice, apricots, pumpkin, spinach, kale, yams, and grains.
Vitamin A makes the skin more sensitive to sunlight, and anyone using vitamin A to combat aging must use a sunscreen to prevent burns and skin cancer. According to Rice University, vitamin A is toxic when taken in large doses.
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