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When considering longevity and a healthy wrinkle free skin, it is necessary to look at a number of different factors.
Your skin, as the largest organ in the body, reflects the state of your overall health, which in turn is influenced by the amount of exercise you do, the food that you eat, your stress levels, state of general health and of course your skin care routine.
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It is logical to assume that what you eat will eventually be reflected in your skin, which is the largest organ in the body.
A wide variety of advice abounds touting this or that type of rejuvenating diet or nutritional supplement. We believe that a healthy diet including a specific variety of vegetables, fruits, nuts and proteins is vital for a balanced approach to an anti-aging and healthy lifestyle, but it does seem that certain supplements have become all the rage, which are then replaced by other new fads.
We decided to have a look at an anti-aging diet and what types of supplements are thought to be good for rejuvenation and delaying the aging process, as there must be some form of balanced approach.
What came to the fore during our search for the best anti-aging diet are anti-oxidants, which fight free radicals and are contained in a wide variety of food sources and supplements
Some people have the idea that an antioxidant is a specific nutrient, yet an antioxidant actually refers to any nutritional compound that has these qualities.
Although some people think that antioxidants are only useful in the fight against ageing and degenerative diseases, it must be kept in mind that they have a wide sphere of influence on the body, and they can positively influence the general wellbeing of a person of any age.
Pine bark, grape seed extract and co-enzyme Q10 are just three antioxidants that people normally know, as they are widely advertised, yet there are other antioxidants that can be just as effective, or far more effective in a combined formulation, since you benefit from the synergy created between the different antioxidants.
This is the view of most researchers into the effects of antioxidants, since a combined formulation of antioxidants have the effect that one would compliment the other and bolster the effectiveness in general.
The reason why a combined antioxidant from different sources is more successful is the fact that some antioxidants have certain weaknesses, or work better on certain problems, which can be negated or corrected by the addition of another type of antioxidant.
Most people are under the impression that the field of investigation into antioxidants and free radicals is a brand new phenomenon, yet the “father” of free radical research, Dr. Denham Harman, proposed his free radical theories in 1956.
The Hungarian, Professor Imre Nagy, who has spent almost his entire life on aging research, then built on Dr. Harman research. There was a subtle, yet dramatic change in the way that free radical damage was looked at, since Dr. Harman and all his contemporaries contended that damage was only done to the cell interior.
What Prof. Nagy showed was that free radicals also damaged the cell membrane and that there was a direct correlation between cell dehydration and free radicals.
Although this might not sound all that important, it must be kept in mind that the cell interior is mostly water based, while the cell membrane is lipid based.
Free radicals are an atom or group of atoms containing at least one unpaired electron. An electron is a particle that normally occurs in pairs and is negatively charged which is a stable arrangement.
Should an electron become unpaired, it becomes unstable, and to create balance again it will bond with another molecule, which then sets off a whole chain reaction.
Free radicals are created in normal biochemical processes and the body can normally keep them in check, but a problem is created when too many free radicals are present in the body for too long a time.
It is normal to have some free radicals in your body, since they do perform certain necessary functions and can have a positive effect in fighting invasive germs or viruses, yet, our modern lifestyle can lead to an excess of these free radicals being formed.
Free radicals are generated when oxygen is used to produce energy but are also produced by other external factors.
The increased amount of oxygen used during vigorous exercising causes more free radicals to be formed, and although regular exercise is beneficial to your general health, an increase in dietary antioxidants may be called for.
Food additives are added to improve the shelf life and stability of processed and smoked foods, but these are not "body friendly".
When you are cooking food it may increase the amount of free radicals in the body, especially so when frying foods.
When exposed to abnormal ozone levels, your normal metabolism may not be able to cope with the extra free radicals caused.
Unless your foodstuffs are totally organically grown, and pests controlled by natural means, pesticides and herbicides are used on the crops. Ingesting these pesticides causes more oxidative stress in the body and should be neutralized by enough antioxidants being available in the diet or through supplementation.
People living in any metropolitan area are exposed to pollution, and if you regularly commute in traffic jams or live near any industrial areas, your body is exposed to even more harmful air particles, and supplementation of antioxidants should be considered.
Modern day lifestyles and competitive job related stress is also a contributing factor to excess free radicals circulating in your body.
If you are regularly exposed to sunlight, especially to ultra-violet radiation, or if you are going to be exposed to sunlight for any length of time, for instance sunbathing, skiing, yachting etc it is best to supplement your diet with extra antioxidants.
Any smoker and that includes people living with smokers who may inhale secondary smoke, should look at supplementing their diet with vitamin C.
Although some people would contend that this is excessive, you should look at supplementing your diet daily with 25 mg of vitamin C for each cigarette smoked. Keep in mind that although extra vitamin C would be beneficial, it is still best to take antioxidants in a combined formula.
Smokers should also be aware that certain research shows that if a smoker takes vitamin A / Beta carotene, it may be harmful, and may advance lung cancer.
Certain theories suggest that vitamin A is not properly absorbed in smokers, and the by-products caused by this are damaging to the health.
Normal magnetism fields, created in our environment should be handled by diet, but if exposed to extra X-rays you should consider supplementing your diet.
When these excess free radicals have a free reign on our body they cause severe damage to cells, which can lead to degenerative diseases as well as premature ageing.
Free radicals are extremely active and do not only attack and damage the cell membranes, but will virtually attack all parts of the cell, including the DNA - the area where the blueprint of the cell is kept and produced.
Therefore, free radicals do not only damage the existing cells, but also attack the DNA, which leads to faulty translation of genetic material. Antioxidants stop these free radicals in their tracks and enable the cells to rejuvenate or stabilize for the life process.
All antioxidants have a chemical element referred to as a “redox” potential, which is the measurement of their ability to be oxidized. They are by this action also classified as “reducing agents” which are needed to quickly block the chain reaction caused by free radicals before cell damage can result.
Considering the fact that the redox equilibrium is important to the body’s coping mechanism, it follows that antioxidants can influence many health conditions.
Different types of antioxidant nutrients Below is a list of antioxidant nutrients that have been found to be of value.
Acid It is also called thioctic acid and works in synergy with enzymes in energy production as well as with the B group vitamins. It is found in brewer’s yeast, liver and spinach. Results in a study showed that alpha-lipoic acid counteracted glycollate-induced free radical toxicity in rats.
There are thousands of bioflavonoids found in nature, and they are often referred to as flavonoids.
Good food sources of bioflavanoids include black currents, tea, red wine, citrus fruits (in the pith or white stuff found in the peel). Black grapes, red currants, and raspberries are also good sources of 'vitamin P'.
This is a citrus bioflavonoid and has for years been used in conjunction with vitamin C since they have great synergy together. Results in a study found that rutin inhibited oxidative damage in pathological human red blood cells.
Although rutin is found in many different plants, the richest source is thought to be buckwheat. It is also found in black tea, citrus fruits and apple peel.
This is also a citrus bioflavonoid and is mostly indicated for capillary health. Results in a study showed that hesperidin taken from orange peel possessed significant analgesic and anti-inflammatory effects.
Hesperidin is found in citrus fruits, mainly in the rind and pulp. Grapes, cherries, plums, apricots, peaches, apples and most other berries also contain hesperidin.
Quercetin is found in apple peel and onions and assists the body in utilizing blood sugar and inhibiting histamine release.
PCO’s are present in pine bark, grape seed as well as red wine and have shown great promise protecting the heart and circulatory system, preventing histamine release and promoting the health of veins.
Polyphenols are mostly found in green tea, which is an excellent source of epigallocatechin-gallate (a specific anti-oxidant found in green and black tea), and shows great promise in anti-cancer research.
Coenzyme Q10, also called Ubiquinone, is produced by the body and is found in food sources such as nuts and certain oils.
Cysteine is an amino acid, and two molecules of cysteine forms cystine and this sulfur containing amino acid is most useful in detoxifying the body. It is also a precursor to glutathione, which protects the liver. Cysteine is found in most protein rich foods.
Essential Phospholipids (EPL) from Lecithin have become popular as nutritional supplements because it has been discovered that populations that consume large amounts of EPLs suffer very low rates of heart disease, despite the fact that their diets are high in fats and cholesterol.
It is thought that this is due to the ability of the EPLs to reduce the adhesiveness of platelets in the blood (thus reducing the blood’s tendency to clot), to reduce the blood levels of very low-density lipoprotein (VLDLs), to reduce the levels of triglycerids in the blood and to reduce the synthesis of cholesterol in the liver.
Good sources of lecithin are cabbage, chickpeas, cauliflower, green beans, lentils, soybeans, corn, split peas, calves’ liver, eggs and brewer’s yeast among others.
This herb is normally used as a supplement for mental fatigue, a memory booster, as well as an aphrodisiac, since it assists with circulation to even the smallest capillaries, and delivers oxygen and glucose to the nerves.
This is classed as a tripeptide, is produced by the liver and not only does it work in detoxifying the liver, but also helps to maintain the integrity of red blood cells and to protect white blood cells.
Foods rich in cysteine, glutamic acid and glycine should be selected when wishing to increase your dietary intake of this nutrient.
The following foods are considered to promote production of glutathione in the liver: Asparagus, broccoli and spinach. Raw eggs, garlic and fresh meat have sulphur containing amino acids which contribute to the formation and maintenance of optimum glutathione levels.
Grape seed contains procyanidolic oligomers, which are also referred to as pycnogenols, and have the same active ingredient as that of pine bark. It is both water and oil soluble, which makes it attractive as an antioxidant, since it can have both an influence on the cell membrane and cell interior.
Unlike normal tea, green tea is not fermented which is why it contains polyphenols. The EGCG (epigallocatechin-gallate) contained in green tea is especially indicated to be useful in the treatment of cancers.
The hormone melatonin is a powerful antioxidant, and is produced by the pineal gland and is also indicated in our sleep patterns and has also been found to have a beneficial effect on the aging process.
Tart cherries are one of the few food sources of melatonin.
Pine Bark, also known as pycnogenol, was discovered and the extraction patented in 1950. It has the same active ingredient as grape seed extract.
Selenium is a component of the enzyme glutathione peroxidase found in nearly every cell of the body. This trace element is present in soil and is abundant in Brazil nuts, seafood, poultry and meats.
This is an enzyme, which helps to revitalize cells, and also assists in reducing cell destruction and is specifically beneficial in protecting the mitochondria of the cell where the cell’s genetic information is stored.
This fat-soluble vitamin is also required for bone formation, gastrointestinal and eye health and in assisting the immune system and skin. Results of a double blind, placebo controlled study found that supplementation with beta-carotene for two weeks moderately enhanced certain aspects of immune response in healthy male cigarette smokers.
However, conflicting evidence is also suggested by other researchers, who find that oral supplementation of vitamin A or Beta Carotene promotes the development of lung cancer in smokers and people who consume large amounts of alcohol. We suggest that smokers and heavy alcohol users rather avoid supplementing their diet with vitamin A or Beta Carotene.
Carrots are a good source of beta-carotene.
Many nutritionists, like Adelle Davis promoted the use of vitamin C, and the medical fraternity now accepts the fact that there are countless uses for this vitamin. It is required for the manufacture of collagen in the body, and helps boost the effectiveness of other antioxidants in the body.
This vitamin is especially helpful in preventing the oxidation of lipids, assists in the utility of oxygen and selenium. A review article notes the many positive aspects of vitamin E with respect to the aging process, including its ability to modify free radicals, deficiency of protein synthesis, ameliorate the functionality of important body organs, help maintain bone matrix trophism.
Zinc on its own has antioxidant properties, yet also forms part of superoxide dismutase while it helps with vitamin A absorption and promotes glandular health.
We have listed some general diet tips if you wish to increase your dietary intake of antioxidants and wish to limit the loss of them.
Try to limit or cut out the following:
Processed foods Smoked foods Burnt or heavily barbequed foods Deep fried foods Ready made foods High fat items such as pastries Any items with added salt (check for sodium) Items with added sugar Try to limit your red meat intake
Try to increase:
Fresh and unprocessed foods Raw fruit and vegetables The fiber content in your diet If you follow a vegetarian diet, add protein by means of adding nuts, tofu, chick-peas etc.
Much conflicting research has been done on the efficacy of taking vitamin supplements, but we strongly believe that vitamin supplementation has its place in the modern day, due to the high levels of stress, pollution and foreign substances in our food.
The correct dosage and time when a supplement is taken is very important, and most supplements should be taken during a meal, when absorption is improved.
Our sister company Zest for Life manufactures a range of problem specific vitamin supplement combinations, and we list one of the products which we consider an excellent supplement, called Zest for Life Antioxidant formula.
It contains the following:
- Vitamin A
- Vitamin E
- Vitamin C
- Citrus Bioflavonoids
- Green Tea Extract
- Selenium
- Essential phospholipids
- Co-enzyme Q10
- Grape seed Extract
For more information please visit www.anyvitamins.com/antioxidants.htm
Please note this information sheet is for general information purposes only, and anybody with a medical condition should consult their medical practitioner, as no information contained on this page must be seen as an attempt by us to diagnose or treat any disorder whatsoever. No statements on health conditions, supplements etc have been evaluated by any medical controlling body, and should therefore be seen as information only.
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