The magnificent seven is your allies in the fight against aging.
Aging is a natural process, but who says we can’t slow it down a little? The secret lies not in expensive creams or serums, but in the foods we eat. Meet the magnificent seven anti-aging nutrients: vitamin C, vitamin E, CoQ10, quercetin, epicatechin, resveratrol, and zinc.
These powerhouses work wonders for your skin. You’ll not only look younger but feel healthier and more energized. Let’s explore why they’re essential, where to find them, and why getting them from food beats supplements any day.
The magnificent 7 anti-aging nutrients
The magnificent seven – vitamin C, vitamin E, CoQ10, quercetin, epicatechin, resveratrol, and zinc – are your allies in the fight against aging. By incorporating their food sources into your diet, you’ll not only look younger but feel healthier and more energized.
1
Vitamin C: The Glow Getter
Scientists say that when vitamin C penetrates the skin, it protects and improves it in various ways. Vitamin C is a superstar for collagen production, the protein that keeps your skin firm and elastic. It is proven to help neutralize the free radicals, those pesky molecules that lead to oxidative stress damaging cells and speeding up aging. Oxidative stress leads to dull, tired-looking skin and Vitamin C gives it the boost it needs to look younger and fresher. This helps to prevent premature skin aging and delay the visible signs of biological skin aging.
Vitamin C enhances functional and structural properties of serum lipoprotein to improve anti-oxidant, anti-atherosclerotic, and anti-aging effects via regulation of anti-inflammatory microRNA. Ascorbic acid (another name of vitamin C) is highly effective and the very first vitamin that has been discovered which has antioxidant activity and inhibition of melanin formation. Plus, vitamin C brightens your complexion and strengthens your immune system.
Best Food Sources:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries)
- Bell peppers
- Kiwi
- Broccoli
Why Food Beats Supplements: For most people, a healthy diet provides enough vitamin C. Whole foods offer a complex mix of nutrients and fiber that help your body absorb vitamin C more effectively than isolated pills. Although too much dietary vitamin C is unlikely to be harmful, large doses of vitamin C supplements might cause: diarrhoea; nausea; vomiting; heartburn; stomach (abdominal) cramps, and headache.
Fun Facts:
- Red bell peppers contain almost three times as much vitamin C as oranges!
- Curious Fact: Humans are among the few mammals (along with guinea pigs and some primates) that can’t produce their own vitamin C. We have to get it entirely from our diet!
- Historical Tidbit: Vitamin C was first identified as the cure for scurvy, a disease that plagued sailors in the 18th century due to a lack of fresh fruits and vegetables.
2
Vitamin E: The Skin’s Bodyguard
Vitamin E is a potent antioxidant that protects your skin from UV damage and pollution. It’s like a shield for your cells, preventing wrinkles and keeping your skin hydrated. It has anti-aging properties because it protects the skin from oxidative stress, which can cause photoaging.
Vitamin E is a lipid-soluble antioxidant that can help reduce the appearance of fine lines and wrinkles by boosting collagen production. It reduces hyperpigmentation and dark spots and helps soothe the skin by modulating the body’s inflammatory response. Vitamin E hydrates the skin helping it to absorb and retain moisture, preventing dryness. By maintaining its moisture balance, vitamin E can help strengthen the skin barrier.
Best Food Sources:
- Nuts (almonds, hazelnuts)
- Seeds (sunflower seeds, pumpkin seeds)
- Spinach
- Avocado
- Olive oil
Why Food Beats Supplements: Vitamin E in food comes with other beneficial compounds, like healthy fats, that work synergistically to enhance its effects. Clinical intervention trials have shown that vitamin E supplementation may be neutral or harmful for preventing age-related diseases in humans.
Fun Facts:
- Just a handful of almonds a day can meet your vitamin E needs.
- Curious Fact: Vitamin E is a family of eight compounds, but the most biologically active form in humans is alpha-tocopherol.
- Beauty Secret: Ancient Egyptians are believed to have used vitamin E-rich oils, like wheat germ oil, to keep their skin supple and youthful.
3
CoQ10: The Energy Booster
The body’s natural levels of CoQ10 decrease with age, making skin more susceptible to wrinkles and fine lines. Coenzyme Q10 (CoQ10) is a natural compound your body produces to help cells generate energy. It has anti-aging properties because it helps protect skin from free radicals and supports collagen and elastin production, which keep skin firm and resilient.
As we age, levels of CoQ10 decline, leading to less energy and slower repair processes. This nutrient also fights oxidative stress, keeping your skin youthful and vibrant. CoQ10 increases cellular metabolism, which can help restore physiological homeostasis.
Clinical studies show an improvement in skin facial roughness and wrinkles. CoQ10 is confirmed to stimulate of type IV and VII collagen synthesis by addition P40 in skin fibroblasts.
Best Food Sources:
- Fatty fish (salmon, tuna)
- Organ meats (liver, heart)
- Whole grains
- Spinach
- Peanuts
Why Food Beats Supplements: Foods rich in CoQ10 provide additional nutrients, like omega-3s in fatty fish, that amplify its benefits.
Fun Facts:
- CoQ10 is great for heart health, making it a win-win nutrient.
- Curious Fact: CoQ10 is naturally present in every cell of your body, especially in energy-demanding organs like the heart, kidneys, and liver.
- Fun Science: CoQ10 is often called the “spark plug” of cells because it’s essential for converting food into energy.
4
Quercetin: The Inflammation Fighter
Quercetin is a plant flavonoid with powerful anti-inflammatory and antioxidant properties. It reduces inflammation (a major contributor to aging) and helps combat chronic diseases like heart disease and Alzheimer’s. Quercetin can help repair damaged and aging skin by restoring hydration levels and preventing moisture loss. It helps protect collagen and elastin.
Quercetin restores cellular senescence by reducing intracellular and extracellular Reactive Oxygen Species (ROS) levels. ROS are unstable molecules that contain oxygen and can react with other molecules in cells.
Quercetin improves mitochondrial dysfunction in aged cells. It helps activate the proteasome, which is the cellular machinery that degrades proteins. This may help extend lifespan and maintain a youthful skin.
Best Food Sources:
- Apples (with the skin!)
- Onions (especially red ones)
- Berries (blackberries, blueberries)
- Kale
- Green tea
Why Food Beats Supplements: Quercetin in whole foods is more bioavailable and often comes with other antioxidants that enhance its effects.
Fun Facts:
- The peel of an apple contains most of its quercetin, so don’t peel your apples!
- Curious Fact: Quercetin is what gives red onions their sharp taste and rich color. It’s more concentrated in the outer layers, so don’t peel too much away!
- Superpower: Quercetin has antiviral properties and has been studied for its potential to combat colds and other respiratory infections.
5
Epicatechin: The Chocolate Hero
Epicatechin is a flavonoid found in cocoa that has diverse biological properties, out of which the major biological properties that they possess are antioxidant, antimicrobial, anti-inflammatory, antitumor and cardioprotective activity. It improves blood flow, reduces inflammation, and supports heart and brain health. It’s also known to boost skin elasticity and hydration.
Epicatechin helps delay the degeneration of skeletal muscles, and improve physical activity. It regulates the expression of proteins in skeletal muscle that are associated with aging. Epicatechin may help inhibit oxidative stress and regulate the activity of endothelial nitric oxide synthase (eNOS), which improves vascular function.
Although, the exact mechanism by which epicatechin has anti-aging effects is not fully understood.
Best Food Sources:
- Dark chocolate (70% cocoa or higher)
- Green tea
- Blackberries
- Red wine
Why Food Beats Supplements: Eating dark chocolate or drinking green tea is not only delicious but also provides a full spectrum of antioxidants that supplements can’t replicate.
Fun Facts:
- Dark chocolate with high cocoa content has more epicatechin than milk chocolate – and far less sugar.
- Curious Fact: Epicatechin, found in dark chocolate, was once called a “miracle nutrient” by researchers who observed the exceptionally low rates of heart disease among Panama’s Kuna people, who consume high amounts of cacao.
- Chocolate Math: The darker the chocolate, the more epicatechin it contains—milk chocolate doesn’t count!
6
Resveratrol: The Fountain of Youth
Resveratrol, another plant flavonoid, a phytoestrogen, is one of the skincare world’s up and coming hero ingredients. It is famous for its anti-aging and anti-inflammatory properties. Numerous reports confirmed that resveratrol exhibits anti-aging and regenerative effects on the skin. It protects your cells from damage, supports heart health, and may even activate longevity genes.
This powerful compound, usually found in red wine, is often hailed as a superstar in the beauty space. You won’t find a shortage of experts extolling the many benefits of resveratrol for your skin. From anti-ageing to skin brightening, there’s a lot of excitement that it can transform your skin.
Due to its anti-inflammatory property, resveratrol is good for calming the skin as well as reducing redness and irritation. This is particularly useful for people with sensitive skin or inflammatory conditions like rosacea.
Best Food Sources:
- Red wine (in moderation)
- Grapes (especially red and black eaten with the skin)
- Blueberries, mulberries, and raspberries
- Peanuts
- Dark chocolate
Why Food Beats Supplements: In food, resveratrol works alongside other polyphenols, creating a more potent anti-aging effect than isolated capsules.
The French Paradox
The French paradox was first observed in the 1980s by French epidemiologists. It is an epidemiological observation that French people have a lower rate of coronary heart disease (CHD) than would be expected given their high consumption of saturated fat. The paradox seems to contradict the widely held belief that high saturated fat consumption increases the risk of CHD. Researchers have proposed that the French paradox is due to the French attitude towards food, which is more about pleasure and enjoyment than health and convenience.
The French paradox has led to research into red wine – the super-source of resveratrol. It has been suggested that France’s high red wine consumption is a primary factor in the trend. In 1991, the then-novel concept of the French paradox was aired in the United States. The broadcast left the impression that France’s high levels of red wine consumption accounted for much of the country’s lower incidence of cardiac disease. Within a year, the consumption of red wine in the United States had increased by 40%
Although, it isn’t 100% scientifically proven fact, it won’t hurt to try (with moderation please).
Fun Facts:
- Curious Fact: Resveratrol is a natural defense compound that plants produce to protect themselves from environmental stress, like UV rays or fungal infections.
- Longevity Legend: It’s been nicknamed the “anti-aging molecule” because it activates sirtuins, proteins linked to longevity.
7
Zinc: The Repair Wizard
Zinc is essential for cell repair, DNA synthesis, and immune function. It speeds up wound healing and supports skin regeneration, helping you maintain a youthful appearance.
Zinc has anti-aging properties because it helps the body produce collagen and elastin, which are proteins that keep skin firm and supple. Zinc also acts as an antioxidant, protecting the skin from damage caused by free radicals and environmental stressors. Zinc strengthens the skin barrier, which helps prevent moisture loss and protects the skin from irritants. It helps balance sebum (oil) production, which can prevent clogged pores and acne. Zinc is essential for cell production and DNA synthesis, which are crucial for skin repair and renewal. And also, it protects the skin from UVA and UVB rays.
Best Food Sources:
- Shellfish (oysters, crab)
- Meat (beef, chicken)
- Legumes (chickpeas, lentils)
- Pumpkin seeds
- Dairy products
Why Food Beats Supplements: Zinc from food is easier for your body to absorb, and whole foods provide a balanced mix of other nutrients to support its function.
Fun Facts:
- Oysters are the richest source of zinc, containing more per serving than any other food.
- Curious Fact: Zinc is vital for taste and smell—deficiencies can dull these senses.
- Historical Use: Ancient Egyptians used zinc-based ointments to treat wounds and promote healing, unknowingly benefiting from its regenerative properties.
Why These Nutrients Are Extra Special Together
- Synergistic Effects: Vitamin C and vitamin E work as a powerful duo, recycling each other after neutralizing free radicals.
- Chocolate and Wine Combo: Resveratrol and epicatechin, found in red wine and dark chocolate, are a scientifically approved indulgence (in moderation) that can enhance cardiovascular health.
These facts add a layer of intrigue and appreciation to these incredible nutrients, showing just how much science and history intertwine with what’s on your plate!
Why food trumps supplements
While supplements can seem like an easy fix, they often lack the complexity and synergy of nutrients found in whole foods. Here’s why eating your nutrients is better:
- Nutrient Synergy: In whole foods, nutrients work together to enhance absorption and effectiveness. For example, vitamin C improves iron absorption, and healthy fats help your body absorb vitamin E.
- Fiber and Phytonutrients: Whole foods come with fiber, which supports digestion, and phytonutrients, which have their own health benefits.
- Avoid Overdosing: It’s easy to take too much of a nutrient with supplements, which can lead to imbalances or side effects. Food provides the right amounts naturally.
- Better Taste and Enjoyment: Let’s face it—eating a colorful salad or a piece of dark chocolate is far more enjoyable than swallowing pills!
- Holistic Health: Whole foods contribute to overall well-being, providing energy, satisfaction, and the joy of eating.
*****
Age gracefully. Age naturally. Stock up on berries, nuts, olive oil, fatty fish, dark chocolate, and leafy greens, and enjoy the delicious journey to a more youthful you. After all, the best anti-aging secret is eating smart and living vibrantly!