At this time of year it is easy to eat a diet rich in antioxidants. We can choose from a variety of fresh fruits and vegetables from our local Farmers’ Markets. The Farmers’ Markets provide many choices in produce that are packed with vitamins and minerals.

Antioxidants are vitamins in certain foods and supplements that block oxidation by preventing damage caused by free radicals. Free radicals target the DNA, fats, and proteins in the body to change cell structure. Free radicals contribute to cancer, cardiovascular disease, and aging. Free radicals come from the air, toxins in our food, cosmetics, lotions, buildings, and the sun, to name a few sources.

Key antioxidants include Vitamin A, Beta Carotene, Vitamin C, E, and Selenium. Of lesser importance is CoQ 10 and L-Methionine. Although we cannot completely control our exposure to free radicals, we can have the best sources of antioxidants by eating the seasonal fruits and vegetables and rotating the foods we eat.

Foods rich in antioxidants:
Highest in all the yellow, red, and orange vegetables, including tomatoes.
Any dark skinned fruit, especially blueberries
Dark green leafy vegetables, such as Swiss chard, collard greens, and spinach

The minimum daily requirement is 5 or more servings of fruits and vegetables. Keep in mind that one serving of cooked vegetables is the size of ½ of a tennis ball. One serving of raw vegetables is equal to the size of 1 tennis ball. One serving of berries is 2/3 of a cup, or 6 oz.

If you cannot eat enough fruits and vegetables in your daily food plan, take Bioprotect from Metabolic Management (www.GetBiotics.com). This is the best antioxidant supplement on the market, and it covers all bases for daily support.

The sun protection factor, known as SPF, only blocks UVB rays and not UVA rays, which are the most damaging rays. Everyone should wear SPF 30. It should be applied 30 minutes before sun exposure, and it should be reapplied approximately every 2 hours.

• SPF 30 blocks 96% of the sun’s UVB rays
• SPF 15 blocks 92% of the sun’s UVB rays

In choosing a sunscreen lotion or spray, it is easy to feel lost in the list of ingredients on the package. Avoid any sunscreens with mineral oil included. Mineral oil does more harm than good to the skin.

Your goal should be to block the UVA rays. To do this, find a source of SUNBLOCK, not sunscreen. Look for these ingredients in the proper concentration to block UVA and UVB rays:

Parasol (avobenzone) or Mexoryl in concentrations of 3%
Zinc Oxide 7.5% or Titanium Dioxide 7.5%, if they are listed alone. Less concentrations of each are needed if they are in combined products.

It is important to use the proper sunblock every day of the year, and you should apply frequently to all exposed areas.

Supplements can also assist. It is important to take antioxidants to fight free radicals and reduce abnormal cell growth, which is the damage to cells from the sun and other toxins. With the proper use of sunblock, we must ensure we have adequate intake of Vitamin D. Please call me for further evaluation.

Even on cloudy days, approximately 80% of the sun’s rays reach the earth. It is very important for us to know our options when it comes to sunscreen.

It is up to us to decide how we will protect ourselves from the sun. The best protection comes in using a combination of wearing a hat, protective sunglasses, sunscreen lotion, and limiting time of sun exposure. Taking antioxidants is also a necessary weapon against sun damage.

Wear a hat with a wide brim to cover your ears and the back of your neck. Long sleeved blouses and shirts help to avoid sun exposure, and some clothing now has built-in SPF protection. Make sure to wear your sunglasses because besides the skin, eyes are the second most common sites of Melanoma.

It is important to remember that certain medications cause sun sensitivity, and extra caution should be used with sun exposure.

Tanning beds should be avoided. Tanning beds emit UVA rays, which are very damaging to the skin and eyes.

Next week: How to choose a sunscreen

… for us to get the required amount of invaluable sunlight.

Sunlight is essential to the human body. The light helps to regulate the body’s internal clock, and it also makes fat-soluble Vitamin D. We need to be cautious of exposure to sunlight, though, because it can be damaging to our bodies.

Benefits of Sunlight:

The body’s internal clock is regulated by light. Light enters the eyes, and the optic nerve carries the sensory responses to the pineal gland. The pineal gland controls the production of melatonin, which helps to set our body clock.

Although we can get our Vitamin D through some foods, we absorb it best from skin exposed to the sun.

Detriments of Sunlight:

Sunlight has two kinds of rays, UVA (Ultraviolet A) and UVB (Ultraviolet B). UVA rays are absorbed more deeply into the skin and, therefore, cause more skin damage. UVB rays cause the immediate burning of the skin, which we experience as sunburn. Both types of rays are also reflected off snow, water, and sand.

Skin damage from UVA and UVB rays can result in wrinkles, spots, and skin cancer. The most dangerous form of skin cancer is Melanoma. This is a deadly skin cancer, and it has been increasing in occurrence every year for the past 10 years.

Next week: evaluating your sunscreen choices