The anti-aging benefits of vitamin B3, Resveratrol and Green Tea have been scientifically proven, and here we leave you the benefits of each of them:
Vitamin B3 (Niacinamide or Nicotinamide)
Vitamin B3, also known as niacin, is a water-soluble vitamin essential for the proper functioning of our body. Below, I provide you with detailed information about vitamin B3 and the foods in which you can find it:
- Functions of vitamin B3:
- Metabolism: Niacin participates in the metabolism of carbohydrates, fats and proteins .
- Nervous and digestive system: Collaborates in the functions of the nervous system and the digestive system.
- Sex hormones: Promotes the production of sex hormones.
- Skin health: Contributes to maintaining healthy skin.
- Sources of vitamin B3:
- Animal products: Foods that contain vitamin B3 are mainly animal products, such as:
- Viscera (heart, kidney and liver).
- Chicken.
- Red meats.
- Fish (especially tuna).
- Milk and eggs.
- Plant-based foods:
- Broccoli.
- Tomatoes.
- Asparagus.
- Bananas.
- Animal products: Foods that contain vitamin B3 are mainly animal products, such as:
Below, I present a table with some examples of foods rich in vitamin B3 (niacin), expressed in milligrams per 100 grams of edible portion:
Table
| Food | Vitamin B3 Content (mg/100g) |
|---|---|
| Peanuts | 21.3 |
| Tuna and bonito | 17.8 |
| Chicken | 14 |
| Serrano ham | 12 |
| Cod | 10.5 |
| Salmon | 10.4 |
| Lamb | 10 |
| Salchichón | 10 |
| Cooked ham | 8.8 |
| Lean pork | 8.7 |
| Mashed potatoes | 7,8 |
| Pork chops | 7, 2 |
| Crayfish, prawns, prawns… | 7.4 |
| Beef chops | 7.2 |
| Foie-gras and pâtés | 6.9 |
| Monkfish, whiting and hake | 6.9 |
| Gizzards | 6.9 |
| Partridge | 6.7 |
| Semi-cured Manchego cheese | 6.7 |
| Sea bass | 6.7 |
| Burgers | 6.5 |
| Sardines | 6.4 |
| Cabrales Cheese | 6.3 |
| Roquefort Cheese | 6.3 |
| Centollo | 6.2 |
| Gruyere Cheese | 6 |
| Emmental Cheese | 6 |
| Goat | 6 |
Remember that a balanced diet usually provides all the necessary vitamins, and it is not always necessary to resort to vitamin supplements. Take care of your diet to maintain good health!
Resveratrol
Resveratrol is a natural phenolic compound that belongs to the family of polyphenols, specifically stilbenoids. It is known for its antioxidant and anti-inflammatory properties, and has been widely studied for its potential health benefits, including cardiovascular protection and anti-aging potential.
- What is Resveratrol?
- Resveratrol is produced by some plants in response to damage or when they are under attack by pathogens such as bacteria or fungi. This compound has become popular due to its presence in red wine, where many of the healthy benefits of this drink are attributed to it.
- Benefits of Resveratrol:
- Cardioprotective: Helps protect the cardiovascular system.
- Antioxidant: Fights free radicals, preventing cellular damage.
- Anti-inflammatory: Reduces inflammation in the body.
- Neuroprotective: It has the potential to protect brain cells.
- Anti-aging: It is associated with the prolongation of cellular life.
- Foods rich in Resveratrol:
- Grapes: Especially in the skin of black grapes, where the concentration of resveratrol is higher.
- Red wine: Although not as rich as grapes, dark red wine is a known source of resveratrol.
- Berries: Red and blueberries, blackberries and currants are good sources.
- Nuts: Walnuts, peanuts and pistachios contain this compound.
- Cacao: Natural cocoa and dark chocolate are sources of resveratrol.
- Other purple foods: Such as red cabbage and red onion.
Here is a table with some foods and their resveratrol content:
Table
| Food | Resveratrol Content (mg/100g) |
|---|---|
| Cranberry | 3.00 |
| Redcurrant | 1.57 |
| Blueberries | 0.67 |
| Strawberries | 0.35 |
| Black grapes | 0.15 |
| Peanuts (peanuts) | 0.07 |
| Pure cocoa | 0.04 |
| Peanut butter | 0.04 |
| White grape | 0.03 |
It is important to mention that the resveratrol content in foods can vary depending on factors such as the cultivation method, the ripening time of the fruit and its processing.
Resveratrol is also available in supplement form, but it is always advisable to consult with a health professional before starting any supplementation. In addition, a balanced and varied diet can provide adequate amounts of this and other compounds beneficial to health.
Green Tea
Green tea is a drink with multiple health benefits, derived from its rich composition in antioxidants and nutrients. Here I present a summary of its main advantages:
- Disease prevention: Green tea can help prevent several types of cancer thanks to its high content of antioxidants that protect cells from damage caused by free radicals.
- Weight loss: Green tea has been shown to promote weight loss and reduction of body fat by speeding up metabolism.
- Brain health: Bioactive compounds in green tea can improve brain function and protect against neurodegenerative diseases.
- Cardiovascular health: Green tea consumption is associated with a lower risk of cardiovascular diseases.
- Anti-aging: The antioxidants in green tea can slow cellular aging, keeping skin healthy and preventing the formation of wrinkles.
These are just some of the benefits that green tea can offer as part of a balanced diet and healthy lifestyle. Enjoy a cup of green tea and take advantage of its properties!
