10 anti-aging products that you can buy in stores

UPD. Text updated August 12, 2019: it added more scientific data verified sources.

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1. Pumpkin seeds

Pumpkin seeds are richPhytosterol, squalene, tocopherol content and fatty acid profile of selected seeds, grains, and legumes zinc, tryptophan and polyunsaturated fatty acids. They improve skin elasticity and promote wound healing. Pumpkin seeds also contain antioxidantsAlpha-linolenic acid and cardiovascular diseases - carotenoids and vitamin E - which can help to avoid heart disease and lower cholesterolEfficacy of simvastatin and pumpkin-seed oil in the management of dietary-induced hypercholesterolemia.

ZincEffect of pumpkin-seed oil on the level of free radical scavengers induced during adjuvant-arthritis in ratsContained in seeds, is involved in many processes in the body. Including it protects against the harmful effects of ultraviolet radiation, anti-wrinkle suppressing free radicals, but also has anti-inflammatory effect. Zinc deficiency can manifest itself in the form of acne, eczema, hair loss and the appearance of white spots on the nails.

Among other things, pumpkin seeds help to prevent prostate diseasesEffects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia and improve male fertilityProtective effect of pumpkin seed oil against genotoxicity induced by azathioprine. A tryptophanSleep in Elite Athletes and Nutritional Interventions to Enhance Sleep in their composition it helps us sleep better. Sleep, as we know, the main guardian of beauty and longevity.

Dosage: recommendedIs there a certain level of daily nut and seed consumption that you recommend? use of 23 to 42 g of pumpkin seed per day. So three tablespoons or one handful a day will do.

2. tomatoes

In a lot of tomatoes lycopeneAn update on the health effects of tomato lycopene and carotenoidsTomatine, chlorophyll, β-carotene and lycopene content in tomatoes during growth and maturation. It Lycopene gives tomatoes redFree hydroxycinnamic acids, lycopene, and color parameters in tomato cultivarsAnd even protects plants from the sun is too bright. This substance is useful for people because it protectsLycopene-rich products and dietary photoprotection skin from sunburn.

In principle, the lycopene can be produced from raw tomatoes. But best of all this stuff to digest after a short heat treatment,Lycopene stability during food processing. Suitable tomato sauce, home-cooked or pasteurized juice from tomatoes (it is subjected to heat treatment by the manufacturer).

Lack of lycopene and beta-carotene increases the riskLow serum lycopene and β-carotene increase risk of acute myocardial infarction in men heart attacks and strokes. So tomatoes - both raw and cooked - and the tomato juice can help reduce the likelihood of heart disease. More contained in tomatoes, lycopene reduces cholesterolEffect of lycopene and tomato products on cholesterol metabolism in the blood and strengthensPlatelets and atherogenesis: Platelet anti-aggregation activity and endothelial protection from tomatoes (Solanum lycopersicum L.) blood vessels.

Dosage: researchLycopene and Risk of Prostate Cancer: A Systematic Review and Meta-Analysis It shows that ideally you should consume about 22 mg of lycopene per day. About as much is contained in two tablespoons tomato sauce (Not to be confused with the purchased ketchup, wherein the salt pile and other harmful substances) or a glass of tomato juice.

3. Fatty fish (salmon, salmon, sardines, herring, mackerel)

These varieties of fish rich in omega-3The importance of the ratio of omega-6 / omega-3 essential fatty acids and a natural nutrient dimethylaminoethanolDimethylethanolamine (DMAE) and Selected Salts and Esters (DMAE). researchMetabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites confirm that a diet in which there are fatty fish, prevents the appearance of wrinkles and helps to maintain the beauty of your skin. The fact that the omega-3 possess anti-inflammatory properties and improve the condition of skin, hair and nails. And yet, these acids are essentialFatty acid profile in patients with phenylketonuria and its relationship with bone mineral density for bone health.

DMAE - a compound that is present in oily fish and produced by our brain. It affects memory and mood. his lackSenile dementia: treatment with deanol It can lead to the syndrome of attention deficit and hyperactivity disorder (ADHD), Alzheimer's disease, dementia, depression.

Dosage: recommendedAdvice about Eating Fish eat a portion of the fatty fish (140g) three times a week. Fit even canned. The main thing that they were of good quality oil. And not particularly squeamish may simply absorb the fish oil.

4. Cocoa or dark chocolate

Cocoa and chocolate contain flavonoidsCocoa and Chocolate in Human Health and Disease special group (flavonols). They have anti-inflammatoryReview: Health Effects of Cocoa Flavonoids action and fight free radicals, which lead to premature aging. one studyCacao seeds are a «Super Fruit»: A comparative analysis of various fruit powders and products found that cocoa and dark chocolate to their polyphenols and flavonols have more antioxidant activity than many other tested food, including blueberries and acai berries.

Additionally, cocoa serotonin activatesThe neuroprotective effects of cocoa flavanol and its influence on cognitive performanceThat makes us happy. That's why Bridget Jones leaned on chocolate in times of failure on the love front.

Note that we have in mind is the cocoa, not milk chocolate "Alenka". It is best to buy the cocoa powder of good quality and, for example, sprinkle them porridge and desserts. Or choose a chocolate with a cocoa content of at least 70-85%. More can buy themselves the seeds of cocoa, grind in a coffee grinder and spice sweets.

Dosage: researchers recommendDark chocolate supplementation reduces the oxygen cost of moderate intensity cycling eat up to 40 g of chocolate with 80 percent cocoa per day.

5. Almond

It is rich inTree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts flavonoids, vitamin E, L-arginine, poly-unsaturated fatty acids, magnesium. Also, we have the necessary good quality vegetable fats and antioxidantsPolyphenols and antioxidant properties of almond skins: influence of industrial processing. True, they are just in the skin. Therefore it is better there almond brown.

MagnesiumThe effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial a positive effect on blood vessels. A more almonds reducesAlmond consumption reduces oxidative DNA damage and lipid peroxidation in male smokers damage that causes the body to smoking. And finally, it increases libidoEffect of Nut Consumption on Erectile and Sexual Function in Healthy Males: A Secondary Outcome Analysis of the FERTINUTS Randomized Controlled Trial in men.

Dosage: Australian nutritionists concludedNuts and HealthThat the optimal portion - up to 20 almond nuts per day. More can (optionally) be applied to the body almond oil.

6. Parsley

In a lot of parsleyUnited States Department of Agriculture Agricultural Research Service Statistics Report: Parsley myristicin, vitamin C, carotenoids, chlorophyll. it hasParsley: a review of ethnopharmacology, phytochemistry and biological activities antiinflammatory action and contains a lot of antioxidants. pure bloodParsley! Mechanism as antiurolithiasis remedy and promotes the production of glutathioneEffect of parsley (Petroselinum crispum, Apiaceae) juice against cadmium neurotoxicity in albino mice (Mus Musculus)Which is the main key to a youthful body. In addition, Parsley helps to get rid of swelling and protectsAntifungal and antibacterial activities of Petroselinum crispum essential oil by pathogenic bacteria.

Dosage: recommendedThe bergapten content of garden parsley and its significance in causing cutaneous photosensitization one large handful (30-40 g) three times a week. The easiest way to consumption - green smoothies and salads with the addition of parsley.

7. Lemon

richNational Nutrient Database for Standard Reference Legacy Release vitamin C, antioxidant, lemon oil, flavonoids and other vegetable citric acids.

All at least once, but we have heard that this citrus fruit helps with colds. Lemon juice, rich in vitamin C and antioxidants, and the truth strengthensRole of vitamins D, E and C in immunity and inflammation immunity. And, oddly enough, it also reduces the acidification of the body! And this in turn helps us eliminate toxins and avoid kidney diseaseQuantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products.

These colorful fruits help out, and iron deficiency. By themselves, they contain a small amount, but the vitamin C and citric acid improvesThe effects of fruit juices and fruits on the absorption of iron from a rice meal uptake of the substance from other products. More help them peelCitrus peel use is associated with reduced risk of squamous cell carcinoma of the skin avoid skin cancer. A vitamin C in lemons needed for preventionThe effect of fruit and vegetable intake on risk for coronary heart disease heart disease.

Dosage: juice of one lemon containsAgricultural Research Service about 18.6 mg of vitamin C. A recommended daily adult dose is from 65 to 90 mg. So drink a couple of glasses of water with a slice of lemon in a day. A zest can be added to ready-made meals such as salads, risotto, pasta and other hot dishes.

8. Ginger root

ginger containsBioactive compounds and biological activity of ginger cineole, citral and gingerol. And besides excellent taste, it also has anti-bacterialAntibacterial effect of Allium sativum cloves and Zingiber officinale rhizomes against multiple-drug resistant clinical pathogens properties. It is therefore particularly useful when traveling to unknown countries of Asia and Africa. And indeed in all travel. Ginger root also helps to eliminate the existing inflammation and healsA combination of curcumin and ginger extract improves abrasion wound healing in corticosteroid-impaired hairless rat skin injury (ingestion!).

In addition, ginger is useful for nauseaEfficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials and seasickness. It also improves blood circulation, digestion and absorption of other nutrients of any food and helps supply the brain and the skin with oxygen. Finally, ginger reduces painGinger (Zingiber officinale) reduces muscle pain caused by eccentric exercise in muscles after stress - to note the athletes.

Dosage: up to 4 g per day, but no moreThe Effect of Ginger (Zingiber officinale) on Platelet Aggregation: A Systematic Literature Review. Eat a variety of ways: add to tea, salads, sauces for Asian cuisine, smoothies... prone to oily skin, you can massage the slices of ginger root, then do not forget to rinse with water juice.

9. Beet

beetroot is richThe Potential Benefits of Red Beetroot Supplementation in Health and Disease water-soluble fiber, folic acid, potassium, choline, hyaluronic acid, carotenoids.

Due to the high content of water-soluble fiber helps to remove itBeetroot (Beta vulgaris L.) Extract Ameliorates Gentamicin-Induced Nephrotoxicity Associated Oxidative Stress, Inflammation, and Apoptosis in Rodent Model toxins and free radicals from the body. Improves digestion and prevents bowel diseaseFiber and Prebiotics: Mechanisms and Health Benefits. Beet juice increases efficiencyAcute dietary nitrate supplementation improves cycling time trial performance muscles.

Dosage: recommendedBeetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players use of 140 to 250 ml per day of beet juice. In addition, you can make salads with fresh and boiled beets and borscht. But do not get carried awayBeetroot Clinical Overview and do not eat beets alone: ​​its excess leads to problems with the kidneys.

10. Butter

Butter containsRandomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women Vitamins A, D, E, CLA (linoleic acid) and healthy fats of all types. They have anti-inflammatoryImmunomodulatory properties of conjugated linoleic acid effect and helpEffect of CLA supplementation on immune function in young healthy volunteers our immune system. Butter has beneficial effects on metabolismButyrate improves insulin sensitivity and increases energy expenditure in mice and promotesPotential beneficial effects of butyrate in intestinal and extraintestinal diseases the best work of the intestine. CLA helpsImplication of conjugated linoleic acid (CLA) in human health build muscles and prevent heart disease. She is also involved in the assimilationVitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease calcium.

The only thing though: the last two properties are lost during pasteurization. So try to find the butter made from unpasteurized milk. Is meant organic oil / bio obtained from cows which walked at will and pinched grass. If it is worn out industrial animal and the chemical composition of milk differs significantlyIncreased concentrations of omega-3 fatty acids in milk and platelet rich plasma of grass-fed cows to be desired.

Dosage: not more than 250 g per week. Abuse of oil leads to an increase in cholesterol levelsEffects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials.

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Of course, the list of wholesome food, designed to preserve our youth and beauty, does not end there. But these are precisely the products from the nearest store that anyone can afford. And yet they are all delicious.