Everybody must age, although some people manage to "age well" and look younger than their years. Youthful appearance often depends on vibrant skin, strong bones and an abundance of energy. Living longer than average requires a strong immune system and a healthy cardiovascular system. Many vitamins have properties that help you maintain a youthful appearance and prolong life, although other factors -- such as stress management, positive attitude, adequate hydration and plenty of sleep -- are also important.
Vitamin A
Vitamin A is essential for good vision, strong immunity and vibrant skin. It is also a powerful antioxidant, able to scavenge free radicals and prevent their damage. Free radicals increase the risk of cancer and cause deterioration of the cardiovascular system and widespread aging of tissues. According to "Vitamins: Fundamental Aspects in Nutrition and Health," the upper safe limit of vitamin A is 10,000 IU daily. Deficiency leads to night blindness, dry eyes, reduced immunity and skin conditions such as dandruff, acne, eczema and wrinkles.
Vitamin B-9
Vitamin B-9, or folic acid, is also a strong antioxidant able to scavenge free radicals, which are created by various oxidation reactions in the body. Folic acid also removes homocysteine from the bloodstream, which damages the walls of arteries and leads to atherosclerosis. Along with vitamin B-12, folic acid is needed to produce red blood cells in bone marrow, which carry oxygen to tissues. According to "Human Biochemistry and Disease," high levels of oxygenation within tissues deter the proliferation of cancer.
Vitamin C
Vitamin C is another powerful antioxidant that reduces free-radical damage. Vitamin C is required for strong immunity and maintenance of connective tissues such as cartilage and collagen. Collagen is important for elasticity and firmness of skin. Vitamin C also stimulates production of white blood cells, which are able to attack pathogenic microorganisms, such as bacteria, viruses and fungi. Vitamin C lowers blood cholesterol levels and strengthens blood vessels, which reduces the risk of cardiovascular diseases. Up to 3000 mg of vitamin C daily for adults is recommended.
Vitamin D
Vitamin D is essential for strong immunity and healthy bones. The best source is vitamin D3, or cholecalciferol, which is produced within the skin in response to certain frequencies of sunlight. According to "Nutrition and Public Health," up to 75 percent of Americans are vitamin D deficient. This deficiency has been linked to increased risks of cancer, obesity and infectious diseases. Typical deficiency symptoms initially include fatigue, achy muscles and sore joints. Long-term vitamin D deficiency leads to osteomalacia, or soft bones, which is particularly noticeable in the long bones of the legs and the vertebrae of the upper spine. As a supplement, vitamin D3 has very low toxicity, with up to 50,000 IU daily being considered safe in various studies, as cited in "Biochemistry of Human Nutrition."
Vitamin E
Vitamin E is another powerful antioxidant and stimulator of the immune system. According to "Advanced Nutrition and Human Metabolism," vitamin E is especially protective of blood vessels, as it prevents the low-density lipoprotein cholesterol, the "bad" type, from undergoing oxidation-related changes that cause arterial plaque and atherosclerosis. Vitamin E also works synergistically with vitamin C, and together they can greatly enhance immunity, which is especially important in the elderly. Vitamin E also promotes healthy skin and may reduce the occurrence of "age spots."
References
- "Vitamins: Fundamental Aspects in Nutrition and Health"; G. Combs; 2008
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- Linus Pauling Institute; Vitamin C; Victoria J. Drake; November 2009
- "Nutrition and Public Health"; Sari Edelstein; 2006
- "Biochemistry of Human Nutrition"; George Gropper; 2000
- "Advanced Nutrition and Human Metabolism: 5th Edition"; Sareen S. Gropper and Jack L. Smith; 2009
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