Three essential nutrients to help fight aging

The power of a healthy diet lies in the phytochemicals and compounds found in staple foods like fruits, vegetables, beans, and nuts. Diets rich in whole grains, fresh fruits, vegetables, tubers, and olive oil, such as the Mediterranean diet, are often praised for their positive effects on longevity.

However, certain nutrients may also provide anti-aging benefits and protect your health as you age.

1. Vitamin C helps fight aging

Vitamin C is abundant in oranges, tangerines, tomatoes... Vitamin C has a strong antioxidant effect, which can neutralize the harmful effects caused by free radicals in the body.

Vitamin C helps fight harmful free radicals.

Free radicals are substances created as a natural byproduct of all processes in the body, like car exhaust.

At low levels, these free radicals are harmless to the body, but at high levels, free radicals can damage cells, increase the risk of certain diseases and accelerate the aging process. Vitamin C can participate and help eliminate the harmful effects of free radicals, thereby slowing down the aging process and increasing longevity.

Ideally, people should try to eat at least five portions of fruit and vegetables every day to provide their body with vitamin C naturally.

2. Vitamin D

Known as the “sunshine vitamin,” vitamin D helps build and maintain strong bones. Worryingly, low levels of this essential nutrient have been linked to a higher risk of premature death.

The body can make its own vitamin D when exposed to sunlight, but winter days, when sunlight levels are lower, may not provide enough. Even in summer, using high SPF sunscreens or covering up will reduce vitamin D synthesis. Therefore, some people may need to take vitamin D supplements as prescribed by their doctor to protect against this deficiency.

Food sources of vitamin D include oily fish such as salmon, sardines, and herring.

According to the NHS (National Health Service UK), adults need 10 micrograms of vitamin D a day, equivalent to 400 international units.

Good food sources of vitamin D include oily fish (salmon, sardines, herring and mackerel), red meat, liver, egg yolks and fortified foods, as well as some mushrooms.

3. Protein

A good amount of protein can help slow down metabolism, slow aging and help prolong life.

Accordingly, replacing some animal protein, especially red and processed meat, with more plant-based protein (such as beans, nuts, seeds, and whole grains) appears to have the greatest impact on longevity.

Studies have shown that increasing protein intake in middle age and beyond helps maintain muscle mass and has important benefits for quality of life.

According to the British Heart Foundation, most adults need around 0.75 grams of protein per kilogram of body weight per day, which is equivalent to two portions of meat, fish, nuts or tofu.

While all of these nutrients offer some promising benefits, a variety of healthy plant-based foods will be the key to longevity, anti-aging…/.