Add Nutritional Sun Protection to Your Summer

Protection Against Sun Exposure

sun protection - girl and dadSummertime is here, and it is great to be outdoors enjoying the wonderful weather. Some daily exposure to sunlight helps build up Vitamin D in the body and is good for eye health, but excessive exposure can lead to skin damage, skin cancer, and even promote eye disease which may include macular degeneration, other retinal disorders, and cataracts. Ongoing exposure to blue light increases the risk of neovascular (wet) macular degeneration, particularly associated with low levels of antioxidants, and especially low levels of vitamin C and zeaxanthin.1 Another study suggested that extended exposure to sunlight outdoors may be associated with age-related maculopathy.2

As we age, decreases in antioxidant levels in the eyes are believed to be a major factor in the decline of vision. For example, the destruction of retinal cells can occur slowly over many years, due to exposure to UV sunlight or from a gradual degradation of the antioxidant defense system.

Antioxidants may be divided into three groups:

      • Enzymes: (glutathione, superoxide dismutase)
      • Phytonutrients: (bioflavonoids, carotenoids, polyphenols, indoles)
      • Vitamins/Vitamin-like: (vitamins A, C, E, CoQ10, alpha-lipoic acid, for example)

So, please be sure to put wear 100% UVA/UVB-protecting sunglasses when outside, wear a hat with a brim, and apply sunscreen.

Nutritional Skin Protection from the Sun

Specific supplements may help protect against damage

Lycopene

Lycopene has been shown to have photoprotective benefits.3 A clinical trial of the antioxidant lycopene and eating lycopene-rich tomatoes showed significant reductions in UV-driven skin damage and sunburn.4 A meta-study found that beta carotene provided natural sun protection after 10 weeks of regular supplementation.5 Another study finds that fresh red (not orange or yellow) tomatoes, tomato paste, etc. are more effective than supplements.6 This suggests that other biochemicals in real tomatoes are helpful.

Caution. If taken with anticoagulant drugs, lycopene can increase the risk of bleeding. It also interacts with blood pressure medications, the immune system, sunlight sensitivity, and some gastrointestinal drugs. Some people are allergic to lycopene.

A couple of excellent sources of Lycopene are tomatoes and watermelon. Beta carotene can be found in high amounts in sweet potatoes and spinach. Carotenoid-rich foods include carrots, mangoes, apricots, cantaloupe, and kale.

Beta-carotene

Similarly, beta-carotene helps protect the skin from UV damage.7

Sunscreen is quicker

Even though both dietary lycopene and beta-carotene help protect skin from sunburn and skin cancer, both are dependent on being a regular part of the diet.  They do not provide protection until 7-10 weeks of regular consumption.8  Sunscreen, however, provides instant protection. Do pay attention to sunscreen ingredients.  Many are not safe.  The Environmental Working Group (ewg.org) provides excellent information on safe sunscreens.

Olive leaf extract

Olive leaf extract and its key ingredient oleuropein provide protection against chronic UV exposure in lab animals.9 Several studies suggest that creams containing oleuropein help relieve skin damage due to sunburn.10 11

Vitamins E and C

A combination of vitamins E and C protects the skin against UV damage. It is suggested that daily consumption of dietary polyphenols may provide efficient protection against the harmful effects of solar UV radiation.12 Oranges, grapefruit, blueberries and kiwi are high in vitamin C which protects against free radical damage from the sun that can cause skin aging.

Green tea

Green tea combined with vitamins C and E is more protective than antioxidants alone, as reported by one clinical trial.13  Green tea contains beneficial polyphenols called catechins, which may help protect skin from sun damage and skin cancer, according to preliminary research. Tea (including (white, yellow, green, oolong, black, and post fermented teas) contain high amounts of polyphenols (also found in vegetables, nuts and fruits), and provides anti-inflammatory, immunomodulatory and antioxidant properties.14

Omega-3s

These fatty acids, found in nuts, seeds, fish and algae help maintain your skin’s integrity and are anti-inflammatory.15 Our bodies can’t make omega-3s, so it’s essential that we get them from our diet.

Although tuna has lots of omega-3s, fatty fish that are lower on the food chain are safer with respect to mercury.  Think sardines, mackerel, herring, anchovies, and occasionally, salmon.

Curcumin

A randomized controlled trial showed that curcumin significantly inhibited UVB-induced inflammation and increased facial connective tissue and skin hydration.16

Nutritional Vision Protection from the Sun

Lutein and Zeaxanthin

Lutein and zeaxanthin are both powerful antioxidants found in the lens and/or retina, which act as an internal filter to filter out blue and UV light to help protect the eyes from damage due to sunlight.17  These antioxidants reduce the risk of age-related cataract, which is aggravated by exposure to sunlight.18 19 20

These nutrients also help prevent macular degeneration and the advanced form of AMD, wet macular degeneration.21 22 23

Include lots of fresh, organic dark leafy greens in your daily diet.

Lifestyle Considerations

Sunglasses

Invest in a good pair of ultraviolet-protecting lenses (100% UVA/UVB filtering); amber or brown-colored (polarized lenses are preferred). Exposure to ultraviolet light, blue light from sunlight, and blue light from computers/phones cause oxidative stress in the eye. Wearing sunglasses is an especially important part of eye care for older people because vitreous detachments are associated with weakening connective tissue between the retina and vitreous, which is more common with age in seniors.

Wearing wrap-around sunglasses and/or a hat improves protection.

Suggested Supplements

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi120 Vcap Combo – 2 months supply

Dr. Grossman’s Vitamin C Plant-Based Formula – 60 caps

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing

Natural Parkinson’s Support (ebook): Your Guide to Preventing and Managing Parkinson’s

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

 

  1. Fletcher, A.E., Bentham, G.C., Agnew, M., Young, I.S., Augood, C., et al. (2008). Sunlight exposure, antioxidants, and age-related macular degeneration. Arch Ophthalmol, Oct;126(10):1396-403.
  2. Cruickshanks, K.J., Klein, R., Klein, B.E. (1993). Sunlight and age-related macular degeneration. The Beaver Dam Eye Study. Arch Ophthalmol. 111(4):514-518.
  3. Photochem Photobiol Sci. 2006 Feb;5(2):238-42. doi: 10.1039/b505312a. Epub 2005 Aug 12.
  4. Groten K, Marini A, Grether-Beck S, et al. (2019). Tomato Phytonutrients Balance UV Response: Results from a Double-Blind, Randomized, Placebo-Controlled Study. Skin Pharmacol Physiol. 03/05;32(2):101-8.
  5. Köpcke W, Krutmann J. (2008). Protection from sunburn with beta-Carotene–a meta-analysis. Photochem Photobiol. Mar-Apr;84(2):284-8.
  6. Cooperstone JL, Tober KL, Riedl KM, Teegarden MD, Cichon MJ, et al. (2017). Tomatoes protect against development of UV-induced keratinocyte carcinoma via metabolomic alterations. Sci Rep. Jul 11;7(1):5106.
  7. Stahl W, Sies H. (2012). β-Carotene and other carotenoids in protection from sunlight. Am J Clin Nutr.  Nov;96(5):1179S-84S.
  8. Ibid. Stahl. (2012).
  9. Kimura Y, Sumiyoshi M. (2009). Olive leaf extract and its main component oleuropein prevent chronic ultraviolet B radiation-induced skin damage and carcinogenesis in hairless mice. J Nutr. Nov;139(11):2079-86.
  10. Wanitphakdeedecha R, Ng JNC, Junsuwan N, et al. (2020). Efficacy of olive leaf extract-containing cream for facial rejuvenation: A pilot study. J Cosmet Dermatol. Jul;19(7):1662-6.
  11. Perugini P, Vettor M, Rona C, Troisi L, Villanova L, Genta I, Conti B, Pavanetto F. Efficacy of oleuropein against UVB irradiation: preliminary evaluation. Int J Cosmet Sci. 2008 Apr;30(2):113-20.
  12. Fernández-García E. Skin protection against UV light by dietary antioxidants. Food Funct. 2014 Sep;5(9):1994-2003.
  13. Jagdeo J, Kurtti A, Hernandez S, Akers N, Peterson S. Novel Vitamin C and E and Green Tea Polyphenols Combination Serum Improves Photoaged Facial Skin. J Drugs Dermatol. 2021 Sep 1;20(9):996-1003
  14. Nichols JA, Katiyar SK. (2010). Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms. Arch Derm Res. 2010;302(2):71–83.
  15. McCarty MF, Benzvi C, Vojdani A, Lerner A. (2023). Nutraceutical strategies for alleviation of UVB phototoxicity. Exp Dermatol. Jun;32(6):722-730.
  16. Mazzarino L, Silva LF, Curta JC, et al. (2011). Curcumin-loaded lipid and polymeric nanocapsules stabilized by nonionic surfactants: an in vitro and In vivo antitumor activity on B16-F10 melanoma and macrophage uptake comparative study. J Biomed Nanotechnol. Jun;7(3):406-14.
  17. Wilson LM, Tharmarajah S, Jia Y, Semba RD, Schaumberg DA, et al. (2021).The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis. Adv Nutr. Dec 1;12(6):2244-2254.
  18. Liu XH, Yu RB, Liu R, Hao ZX, Han CC, et al. (2014). Association between lutein and zeaxanthin status and the risk of cataract: a meta-analysis. Nutrients. Jan 22;6(1):452-65.
  19.  Li Y, Liu YZ, Shi JM, Jia SB. (2013). Alpha lipoic acid protects lens from H(2)O(2)-induced cataract by inhibiting apoptosis of lens epithelial cells and inducing activation of anti-oxidative enzymes. Asian Pac J Trop Med. Jul;6(7):548-51.
  20. Ma L, Hao ZX, Liu RR, Yu RB, Shi Q, et al. (2014). A dose-response meta-analysis of dietary lutein and zeaxanthin intake in relation to risk of age-related cataract. Graefes Arch Clin Exp Ophthalmol. Jan;252(1):63-70.
  21. Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. (2022). Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. Feb 16;14(4):827.
  22. Chew EY, Clemons TE, Agrón E, Domalpally A, Keenan TDL, et al. (2022). Long-term Outcomes of Adding Lutein/Zeaxanthin and ω-3 Fatty Acids to the AREDS Supplements on Age-Related Macular Degeneration Progression: AREDS2 Report 28. JAMA Ophthalmol. Jul 1;140(7):692-698.
  23. Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. (2013). Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. Apr 9;5(4):1169-85.