If you have sun-sensitive skin - like me - but you love being outdoors, then Mother Nature holds a secret for you that will save your skin and change your life (as it did mine)!

Just imagine, what if there was a simple and natural way to prevent your skin from getting easily sunburned? What's if, as a side effect, it also helps preventing you from pre-mature aging and even skin cancer? How would you feel to be able playing carefree outside in the sun - despite your sun-sensitivity - and actually reaping the benefits of UV light? And all of it without sunscreen and chemicals.

Mother Nature's secret was discovered by a breakthrough in scientific research. It showed that the oral ingestation of certain vegetables turn sun-sensitive skin into less-sun-sensitive.
Read this article ...

When you consume adequate antioxidants, your skin starts to look more firm and youthful. Antioxidants will mainly work in prevention, helping to save collagen and elastin from becoming damaged in the first place. Increasing your intake of antioxidants will also help to produce more collagen and improve skin texture.

The biggest cause of premature aging is sun damage and this accounts for 90% of all aging! While this is the biggest cause of free radicals damage to the skin, external pollutants such as tobacco smoking, pollution, diet and alcohol also contribute to aging skin.  The food that we eat directly impacts on the age at which we look, and how we have aged.  You would have noticed that often two people can be the same age but they look very different, one may have more wrinkles and less supple skin.

Research is still taking place and there is a general consensus that antioxidants can help prevent certain diseases and possibly slow down the ageing process by reducing oxidative stress. A major part of why skin looks younger is the suppleness and elasticity of the skin.  It is thought that the production of free radicals can cause damage to the cell membranes in the skin which can lead them to having a lack of elasticity which means the skin doesn’t bounce back as it would in a younger person (and yes that leads to wrinkles!).

Some foods play a role in having healthy skin. You can often tell a lot about the diet of a person by looking at their skin.  For smoother, younger skin you should choose colored fruits and vegetables because these contain the most antioxidants. The fresher the foods the better because processing will always cause some of the nutrients to be lost. In saying that though, freezing loses less nutrients than canning or precooked foods as it occurs quicker than the other methods. The cells of the skin need water and this is why it is always focused on as a major part of a balanced diet.  A dehydrated individual will have less suppleness and look more drawn out.  Antioxidants help the skin to develop more protectiveness against harmful UV rays from the sun.

Green tea contains polyphenols which can help protect against UV rays in the sun.  Lycopene that is found in tomatoes is also protective for the skin. Interestingly tomatoes are one of the foods which are best cooked – the heat activates more lycopene than in the uncooked state.  Lycopene is also found in water melon and red bell peppers.
Vitamin E plays a major role in the membranes of cells and may help in keeping the skin cells healthier.  Spinach and leafy greens are good sources of vitamin E.  Vitamin E is found in wholegrains which is a good reason to include these in a healthy balanced diet.  Vitamin E is also found in nuts and seeds.

Ageing is not just about what’s on the outside; the brain also ages and often can develop age related conditions.  Parkinson’s disease and Alzheimer’s are debilitating conditions that affect the brain.  Research suggests that antioxidants may play a role in the prevention of these two diseases.  Eye health is also important during the ageing process.  Lutein and zeaxanthin are potent antioxidants that may play a role in preserving eyesight.   These important antioxidants are found in spinach, kale, romaine lettuce, turnip greens, zucchini, broccoli and corn.  Interestingly eggs are also a good source of Lutein.

It is vital that you include the actual fruits and vegetables to your diet to get these benefits.  It is also good to vary the fruit and vegetables so that you vary the antioxidants that you consume. Alternatively you can take a UV protection supplement called Ready Ray and receive the similar benefits.

References:
http://www.ars.usda.gov/Main/docs.htm?docid=15869
http://www.nlm.nih.gov/medlineplus/antioxidants.html

Oxidative stress is the damage done to cells through the oxidative process.  The oxidative process becomes a problem often leading to toxic effects when the oxidative process is pushed out of balance by free radicals.  Excessive exposure to sunlight, smoking, excessive stress, exposure to radiation, and pollution all can increase the amounts of free radicals in the body.  Free radicals are very unstable molecules that desire to steal an electron in order to become stable.  When the free radicals steals an electron from a neighboring molecule that molecule then becomes a free radical. 

This begins a chain reaction that can cause enormous amounts of damage to the cells.  According to Dr. Lester Packer, "Scientists now believe that free radicals are causal factors in nearly every known disease, from heart disease to arthritis to cancer to cataracts. In fact, free radicals are a major culprit in the aging process itself."

Antioxidants help to reduce the amounts of free radicals in the body by neutralizing them.  Antioxidants have the ability to give up an electron to free radicals without becoming a free radicals themselves thus stopping the damaging chain reaction. 

The water soluble antioxidants such as vitamin C and glutathione help to protect the cell nucleus.  Other antioxidants such as lipioc acid and astaxanthin are free to work anywhere in the cells. However, the benefits of antioxidants go beyond the cellular level.  Antioxidants have been shown to help prevent many diseases and health conditions such as heart disease, certain types of cancers, diabetes, and some autoimmune diseases to name a few.  Fruits and vegetables are good natural sources of antioxidants. 

While all fruits and vegetables contain healthy levels of antioxidants some have much greater concentrations than others. The following is a list of the top 10 antioxidant containing fruits and vegetables.

Broccoli and other cruciferous vegetables - Broccoli, cabbage, Brussels sprouts, and cauliflower are especially helpful with preventing heart disease and cancers.  Cruciferous vegetables contain the highly potent antioxidant indole-3-carbinol (I3C) which breaks down estrogen in the body.  I3C helps with the prevention of estrogen linked cancers such as breast cancer, ovarian cancer, and cervical cancer.  Cruciferous vegetables also are high in the antioxidant beta-carotene which is especially beneficial in preventing heart disease.  Another antioxidant found in high levels in cruciferous vegetables is sulforaphane.  Sulforaphane helps the cells to defend against oxidants.  In order to gain the optimal benefit from cruciferous vegetables one should consume a 1 cup serving 3 to 5 times a week. 

Red grapes – Concord grape juice and red wine have the highest antioxidant concentrations of the grapes.  The most prominent antioxidants in red grapes are polyphenols especially the flavonoids, phenolic acids, and resveratrol.  These polyphenols which aid in the reduction of the risk of heart disease are found in especially high concentrations in the skins, stems and seeds of red grapes. The phenolic acids prominent in red grapes are flavan-3-ols, anthocyanidins, and hydroxycinnamates.  Additionally the resveratrol and quercetin found in red grapes seek out free radicals which help to reduce the aggregation of platelets increasing the health of the blood vessels.  Resveratrol is prominent in the reduction of risk for both heart disease and stroke, and in protecting against inflammatory diseases.  Red grapes are also high in the antioxidants activin and pterostilbene.  Activin has been shown to offer protection against heart disease, some types of cancer, rheumatoid arthritis, and other chronic degenerative diseases.  Pterostilbene is an extremely powerful antioxidant in the fight against cancer.  Red grapes are also high in manganese, vitamin B6, thiamin, potassium, and vitamin C. In order to gain the maximum antioxidant benefits from red grapes one should consume either 1 serving of red grape juice or for women 4 ounces of red wine and for men 8 ounces of red wine each day. 

Spinach and other dark green leafy vegetables – Dark green leafy vegetables such as spinach, kale, arugula, swiss chard, and romaine lettuce to name just a few are vitamin, mineral, and antioxidant filled.  Dark green leafy vegetables provide the most nutrients of any food calorie for calorie.  Spinach offers protection from eye diseases, colon cancer, arthritis, osteoporosis, heart disease and many other diseases.  Lutein is one of the major antioxidants found in spinach.  Because lutein is also found in the region of the macula in the eye consuming dark green leafy vegetables is extremely beneficial in protecting eye health. One key way in which lutein works is by fighting free radicals in the eye and by shielding the retina from sun damage.  More than 13 different flavonoids which act as anti-cancer agents have been found in spinach.  Spinach is especially high in vitamin C a water soluble antioxidant and vitamin or beta-carotene a fat soluble antioxidant which work in conjunction to seek out free radicals through the entire body.  Other key antioxidants found in spinach are folate, magnesium, and quercetin.  Consuming at least one serving of dark green leafy vegetables each day will provide one with many antioxidants.

Soy – Soy provides antioxidants which are beneficial in lowering the risk of certain cancers, reducing the effects of menopause, decreasing osteoporosis, and lowering cholesterol.  Genistein along with other isoflavones which mimic the hormone estrogen are the key antioxidants found in soy.  Genistein is especially helpful in helping to reduce the risk of breast, prostate, and colon cancers.  Soy is also a good source of choline.  Choline is broken down into betaine in the mitochondria of the cells.  Choline and betaine have been shown to help lower certain markers of chronic inflammation linked to diabetes, heart disease, and osteoporosis.  Try to consume soy products at least twice a week if not daily.

Tea – Green tea, black tea and oolong teas all contain antioxidants.  Tea has been shown to be beneficial in helping to reduce the risk of degenerative diseases, heart disease, certain cancers and stroke by fighting free radicals.  The major type of antioxidants found in tea is flavonoids called catechins.  Green tea contains the highest amounts of catechins.  Oolong tea contains 40% as much catechins as green tea.  Black tea only contains 10% as much catechins as green tea.  However, black tea contains the free radicals fighting compound theaflavin which is a byproduct of the manufacturing process.  The main catechin found in tea is epigallocatechin gallate (EGCG) which is especially effective at protecting cellular DNA from free radicals.  Consuming 3 or more cups a day provides adequate levels of antioxidants.

Tomatoes – Tomatoes are packed with lycopene a rare member of the carotenoid family of antioxidants.  The process of cooking helps to make more lycopene available from tomatoes.  Lycopene is a powerful agent in helping to prevent many types of cancer including prostate, breast, colon, and lung.  It works by slowing the aging process of the cells.  Tomatoes also contain the antioxidant glutathione which is helpful in boosting the immune system.  Studies have shown that 10 or more servings of tomatoes per week can help to reduce the risk of developing cancer. 

Numerous doctors and other health professionals have spoken out about the benefits of consuming fruits and vegetables as the source of antioxidants. The true power and benefits of a diet high in antioxidants is still currently unknown, however, the scientific community is working to fully understand the power of antioxidants.  According to Dr. Ellen Marmur, “Antioxidants may turn out to be even more powerful defenders than we thought, and researchers are studying their potential as cancer fighters and UV protectors. Scientific studies seem to come out every day, touting the near-miraculous sun-protective and cancer- preventive benefits of antioxidant compounds in everything from pomegranates to red wine.” (1)

The health benefits of antioxidants found in fruits and vegetables are staggering.  Eating a diet rich in fruits and vegetables can decrease the risk of developing many diseases.  From various types of skin cancer to heart disease to stroke to diabetes to name just a few conditions antioxidants provide a protective boost.  Antioxidants work by stopping the dangerous chain reaction of free radicals in the cells. If you go on vacation or if you are a frequent tanner, there's a UV protection supplement called Ready Ray that provides you with these benefits.

References

1 - http://ask.doctoroz.com/question/role-of-antioxidants-in-body

.

Without a doubt antioxidants play a role in health and disease risk.  As antioxidants help stop free radicals from causing damage as they seek to find another electron from neighbouring cells, they are a vital part of a healthy diet and lifestyle.  It has been proven that the best way to get all the antioxidants we need is from the diet.

The greatest benefits for decreasing your risk of diseases are seen when people consume a range of fruits and vegetables, wholegrain breads and cereals from foods.  Vitamin E may be an exception to this as seen below.
Antioxidants help to combat the damage caused by free radicals that are produced naturally by our bodies, or enter externally by the Sun's UV' rays or from pollutants, smoking or frying foods. Antioxidants stop the chain reaction of damage that could otherwise occur indefinitely.

The American Heart Association has stated that “considerable evidence now suggests that oxidants are involved in the development and clinical expression of coronary heart disease and that antioxidants may contribute to disease resistance. Consistent with this view is epidemiological evidence indicating that greater antioxidant intake is associated with lower disease risk. Although this increased antioxidant intake generally has involved increased consumption of antioxidant-rich foods, some recent observational studies have suggested the importance of levels of vitamin E intake achievable only by supplementation. There is currently no such evidence from primary prevention trials, but results from secondary prevention trials have shown beneficial effects of vitamin E supplements on some disease end points.

.
In view of these findings, the most prudent and scientifically supportable recommendation for the general population is to consume a balanced diet with emphasis on antioxidant-rich fruits and vegetables and whole grains. This advice, which is consistent with the current dietary guidelines of the American Heart Association, considers the role of the total diet in influencing disease risk. Although diet alone may not provide the levels of vitamin E intake that have been associated with the lowest risk in a few observational studies, the absence of efficacy and safety data from randomized trials precludes the establishment of population-wide recommendations regarding vitamin E supplementation. In the case of secondary prevention [protection of people known to have coronary artery disease], the results from clinical trials of vitamin E have been encouraging, and if further studies confirm these findings, consideration of the merits of vitamin E supplementation in individuals with cardiovascular disease would be warranted.(1)

If you are looking to have a lower risk of sun damage and a healthier skin you need to consider how your diet and lifestyle impacts on this. Antioxidants are found in fruits and vegetables as well as other foods. Other foods that can play a role in providing antioxidants include tea. Green tea provides large amounts of Catechins.  Black tea provides some of these but not nearly as many as green tea does.  Many spices are also being shown to contain antioxidants.  Common spices that have been shown to have high antioxidant properties include oregano, ground cinnamon and ground cloves.  Although technically a member of the fruit and vegetable group (but often not associated with it) is garlic.  Garlic provides antioxidant benefits and also exhibits an anti bacterial property.

A balanced diet is just that – balanced.  To gain maximum benefit from your diet you should aim to eat a wide variety of food from the food groups.  You should aim to balance each of your main meals to contain a source of fruit or vegetables, a source of grains (preferably whole grains as these contain more nutrients as they are not as processed) and a source of lean protein (meat, meat alternatives or dairy).  Try and eat as natural as possible, the more your food has been processed, the more nutrients it has likely lost.  Eat from fresh, not packets as much as you can. Remember to keep your fluid intake up as well.  It is better to add flavor from herbs and spices than extra fats. Simply eating well is not always enough, although it is important to eat a balanced diet, it is vital to think about other ways that you can stay healthy and have optimal health now, and in the future. 

Stress can cause oxidative stress on the body – you only need to look at someone who is stressed to see the difference in how they look compared to when they are relaxed.  Stress causes adrenalin release in the body which can cause free radicals production.  If you do get stressed it is important to find ways to deal with this.  Starting to do more regular exercise may help with stress release. 

Meditation may also help to calm your mind and outlook on life.  Other relaxation techniques may work for you (like taking a long bath) or starting a yoga or pilates class may suit you.  Often writing down your stressors or talking to others can help release stress.

Exercise is also important for a healthy lifestyle.  Even though exercising may increase oxidative stress another factor may be involved as those who partake in regular exercise tend to be healthier than those who don’t and have a lower risk of some diseases. 

Aerobic exercise tends to build physical fitness, whereas anaerobic exercise builds strength and explosive power.  For most people a mix of these two forms of exercises, along with stretching is ideal.