LOVE . SUN . BEAUTY

I am obsessed with skin and I'm constantly looking for ways to protect it from any damage. Better go the extra mile now and save on the Botox later, right? The problem is that even when you wear sunscreen regularly and your Sundriven scarf (of course), although you are protected from sun damage, you are still exposed to damages caused by free radicals. Free radicals cause oxidative damage to the body and come from smoking, pollution, fried foods, etc.. Free radical damage can change the instructions coded in a strand of DNA (Harvard School of Public Health, n.d.) Basically, they're horrible for you and they're everywhere.

So what's a girl got to do?

Well, first of all, do not smoke (seriously, don't, it's just not worth it) and try to avoid fried food as much as you can (KFC is definitely not your friend). But what else? The good news is that there is a way to neutralize those free radicals. The even better news is that is all-natural, cheap, and just in your kitchen! What am I talking about? Antioxidants, of course!

source: shoporganic.com

What is an Antioxidant? 

An antioxidant is any chemical that can neutralize a free radical and make it harmless. Experts at Harvard define antioxidants as the following:

There are hundreds, probably thousands, of different substances that can act as antioxidants. The most familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, etc. But using the term “antioxidant” to refer to substances is misleading. It is really a chemical property, namely, the ability to act as an electron donor. Some substances that act as antioxidants in one situation may be prooxidants—electron grabbers—in a different chemical milieu.  (Source: Harvard School of Public Health)

According to Dr Jessica Wu, acclaimed celebrity dermatologist, if you eat mostly food with minimal antioxidant benefits (such as dairy, meat, processed foods), your body can't recover from free radical damage as quickly or efficiently. It is essential you load up on antioxidant-rich fruit and veggies of various kinds. Don't just stick to a few, diversify! Indeed, according to those awesome Harvard experts:

Another big misconception is that antioxidants are interchangeable. They aren’t. Each one has unique chemical behaviors and biological properties. They almost certainly evolved as parts of elaborate networks, with each different substance (or family of substances) playing slightly different roles. This means that no single substance can do the work of the whole crowd. (Source: Harvard School of Public Health)

So stock up on those fruits and veggies ladies! Now of course, I'm not saying you should eat only antioxidants- make sure you get a healthy amount of everything your body needs. But supplementing your beauty regimen with a diet rich in antioxidants will help you prevent age spots, wrinkling, dark spots, and even UV damage! Yep, you heard me, you can eat your way to sun protection!

Here are some of the most popular and most common sources of edible antioxidants...

Now I hate the word "superfood" (because there is no such thing- it's not like the magic potion in Asterix and Obelix), but there are some foods that have more benefits than others. Here's a list of foods that will get your started on your anti-oxidant diet.

source: foodadditivesworld.com

Beta-Carotene

image source: bellybytes.com

• leafy greens (spinach, kale, arugula, roquette, etc.)
• yellow-orange vegetables and fruits (carrots, butternut squash, oranges, cantaloupe, sweet potatoes, etc.)

Beta-Carotene is quickly converted into vitamin A inside the body. It is often thought of as a form of vitamin A itself (WebMD, n.d.). In addition to being an antioxidant, it is boosts your immunity and is great for your vision! And for all of you who love being tan,according to Dr. Susan Stuart, a board-certified dermatologist in San Diego, eating lots of fruits and vegetables that are yellow or orange in color can give you a natural tan (Oliver, 2013)!

Lycopene

• red fruits and vegetables (think watermelon, tomatoes, grapefruit, red peppers, grapefruit, etc.)

source: nutritionalheatlhenterprise.com

Lycopene is probably the most powerful of all antioxidants: It blocks the sun damaging effects of UV rays and helps prevent sunburn and skin cancer. Make sure you eat lots of it before a day at the beach or a hike!

Vitamin E

• nuts (almonds, walnuts, pistachios, etc.)
• eggs
• green leafy vegetables
• avocado
• whole grains

source: organiceyourlife.com

I'm so happy because this has given me a reason to enjoy guacamole even more (mmmmmmm <3): It has lemons, tomatoes, avocado- all the good stuff. Nuts are a really good snack to have, and much better than eating junk from the vending machine.

Flavonoids

• berries (blueberries, strawberries, raspberries, etc.)
• tea (green, black, or white. Not herbal unfortunately.)
• dark chocolate
• WINE ❤

source: thestoryofchocolate.com

Strawberries covered in melted dark chocolate with a glass of wine? ummm- yes, please!

Ascorbic Acid

• citrus fruits (oranges, lemons, etc.)
• kiwi
• strawberries
• brussel sprouts
• broccoli

source: livestrong.com

Ascorbic Acid is also known as Vitamin C. According to the University of Maryland:

You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth. (University of Maryland, n.d.)

Why not start your day with a fruit salad made with oranges, kiwi, and strawberries to get your daily dose of vitamin C?

There you have it, a little start up kit to eat your way to better skin. I hope this was helpful. There's a huge amount of literature out there about the topic, but if you have any questions, do not hesitate to contact us!

Author: May Jabado

*Please click on the links throughout the post for the original sources I used!*

 source: PositiveMed 

Being Vitamin D deficient my whole life, I have learned many different ways of getting the right amount of Vitamin D to stay healthy. Of course, the main advice I have gotten from doctors is to take Vitamin D supplements daily, and to get enough sun. In my case, the sun could be beneficial, however, it doesn't make it safe. So how much sun is enough for me and my many other Vitamin D deficient friends?

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What are the effects of having low Vitamin D levels? And, how can we get back to normal levels?

A research, published in the Archives of Internal Medicine, shows that those with low vitamin D levels are at a risk of dying from heart disease than those who have normal to higher levels. The researchers cite "decreased outdoor activity" as one reason that people may become deficient in vitamin D.

Like the U.S News has stated, "in the winter, it's impossible to produce vitamin D from the sun if you live north of Atlanta because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. But summer is a great time to stock up on the nutrient."

They continued, "when the sun's UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. If you're fair skinned, experts say going outside for 10 minutes in the midday sun, with your skin exposed, will give you enough radiation to produce about 10,000 international units of the vitamin. Dark-skinned individuals and the elderly have a harder time as they produce less vitamin D, since they don't get enough of the nutrient from dietary sources like fatty fish and fortified milk."

It has been stated in the U.S News findings, that, "the government's dietary recommendations are 200 IUs a day up to age 50, 400 IUs to age 70, and 600 IUs over 70. But many experts believe that these recommendations are far too low to maintain healthful vitamin D levels. They advocate for supplementation in the winter of about 2,000 IUs per day and a dose of daily sunshine in the summer."

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So, how much sun is it safe to get without sunscreen?

Well through research done by the the U.S News, they stated, "it's difficult to quantify how much since skin pigmentation affects how much radiation your skin absorbs: The darker the skin, the more it's protected against skin cancer but the less able it is to absorb UV-B rays. It also depends on how much skin is exposed and the time of day. If you're fair skinned and sunning yourself outside in a bathing suit at noon, you only need a few minutes without sunscreen. If you're already tan or of Hispanic origin, you need maybe 15 to 20 minutes. Black skin may require six times the sun exposure to make the same vitamin D levels as a very fair-skinned person, but we need more research on this because the studies that have suggested this have been small. We're starting a study later this year to establish how much skin pigmentation, clothing, sunscreen, and seasonal change affect vitamin D levels, so we should know more about all of this in the near future."

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Comment your thoughts below!

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Authors: Nazanin Yashar

Sources: http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d

Photos: http://lifespa.com/vitamin-d-has-astonishing-health-benefits/
http://www.nyrnaturalnews.com/vitamins-2/2013/06/low-vitamin-d-helps-hepatitis-b-virus-thrive/
http://www.drmmacdonald.com/aesthetic-medical-stories-tips/2014/6/19/the-brighter-side-of-sun-exposure-the-many-benefits-of-vitam.html