We all know how important sunscreen is for skin protection. But did you know that certain fruits and vegetables can help you gain additional incidental protection from the sun? You can thank the special class of nutrients, called carotenoids, for that.
What are carotenoids?
Carotenoids are richly colored molecules that are often the source of the vibrant red, orange, and yellow we see in many vegetables. Carrots, tomatoes, pumpkins, and bell peppers are all rich in carotenoids; green leafy vegetables are another good source of these nutrients. Some of the main dietary, carotenoid-related derivatives found in food include beta-carotene, lycopene, lutein, and zeaxanthin.
What is so special about carotenoids?
Due to their molecular structure, carotenoids are powerful antioxidants. Antioxidants help the body reduce the damage of singlet, or free-radical, oxygen which can be generated in the skin after exposure to solar UV radiation. Singlet oxygen atoms are unstable and interact with the lipids found in cell walls, causing damage.
Can eating carotenoids really protect your skin?
The real question is: can ingested carotenoids really protect your skin against UV damage? A recent randomized, double-blind, placebo-controlled study published by Dr. Baswan (food for skin founder) set out to investigate just that (full disclosure: I was also one of the co-authors). Researchers at the Leibniz Research Institute for Environmental Medicine enrolled 60 healthy adults, aged 20-40, and divided them into two groups.
The first group was given a daily supplement containing a mixture of carotenoids and the second group was given a placebo with no active ingredients. Participants were briefly exposed to UV light and the skin reaction was measured at baseline (day 0) and after 12 weeks of supplementation.
Researchers found that there was a significant difference between these two groups. First, the study participants who supplemented with carotenoids had a significant increase in the level of carotenoids in their skin, while those who took a placebo did not. This confirms that some of the carotenoids we eat do in fact end up in our skin where they exert protective benefits.
Second, in comparison to the placebo, the group that supplemented with carotenoids experienced significantly decreased erythema (or redness) in response to UV radiation. The researchers proposed that consumption of carotenoids increased the skin’s antioxidant capacity, granting the participants a bit of extra protection against UV light.
So, can eating salads or taking carotenoid supplements replace sunscreen use?
Unfortunately, no. Don’t throw out your sunscreen just yet! While dietary carotenoids from fruits and vegetables are beneficial antioxidants, the best way to protect your skin from the sun’s UV rays is to apply sunscreen several times a day. Eating a plant-based diet rich in carrots, kale, spinach, tomatoes, and other carotenoid-rich foods will provide you with additional protection if you plan on catching some rays in the coming summer months, however!
Do skincare products contain carotenoids?
Skin care products rich in astaxanthin, lutein, and other carotenoids are currently available in the marketplace, primarily positioned for their antioxidant benefits. One thing you will find which is inescapable is that these products have a yellow to orange shade to them, primarily due to the color of the carotenoids.
Is applying carotenoid-rich creams directly to the skin better than consuming carotenoid supplements?
In a very interesting study, researchers compared the effect of ingestible carotenoid supplementation, topical application, and a combination of ingestible and topical use against a placebo group. They found that all treatments (regardless of the route) provided protection from UV radiation-induced damage. The greatest benefits against free radical related photo-protective activity were found in the combination treatment when carotenoids were ingested and applied topically.
In the nutrition world, carotenoid ingestible supplements are primarily positioned for eye health benefits. Carotenoids, by their inherent yellow-orange color, are able to block the blue light which is harmful to your eyes and skin. Though not yet widely known, consuming carotenoids may lead you to dual benefits for your eyes and skin without you realizing it! So, eat your carrots and veggies, and supplement any gaps with OTC products that contain carotenoids and related derivatives.
References:
1. Baswan, S. M., Marini, A., Klosner, A. E., Jaenicke, T., Leverett, J., Murray, M., Gellenbeck, K. W., & Krutmann, J. (2020). Orally administered mixed carotenoids protect human skin against ultraviolet A-induced skin pigmentation: A double-blind, placebo-controlled, randomized clinical trial. Photodermatology, photoimmunology & photomedicine, 36(3), 219–225. [Pubmed]
2. Groten K, Marini A, Grether-Beck S, Jaenicke T, Ibbotson SH, Moseley H, Ferguson J, Krutmann J. Tomato Phytonutrients Balance UV Response: Results from a Double-Blind, Randomized, Placebo-Controlled Study. Skin Pharmacol Physiol. 2019;32(2):101-108. [Pubmed]
3. Grether-Beck S, Marini A, Jaenicke T, Stahl W, Krutmann J. Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study. Br J Dermatol. 2017 May;176(5):1231-1240.[Pubmed]
4. Baswan SM, Klosner AE, Weir C, Salter-Venzon D, Gellenbeck KW, Leverett J, Krutmann J. Role of ingestible carotenoids in skin protection: A review of clinical evidence. Photodermatol Photoimmunol Photomed. 2021 May 5. [Pubmed]
5. Palombo P, Fabrizi G, Ruocco V, Ruocco E, Fluhr J, Roberts R, Morganti P. Beneficial long-term effects of combined oral/topical antioxidant treatment with the carotenoids lutein and zeaxanthin on human skin: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2007;20(4):199-210. [Pubmed]
6. Cover Photo credit: Cats Coming (pexels)
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