In the study, researchers looked at the percentage of daily calories coming from ultra-processed foods in more than 10,000 adults aged 35 to 74 years old living in Brazil. They then determined whether the amount of ultra-processed foods they consumed daily contributed to declines in their cognitive performance over an average of eight years. Cognitive performance, including executive function and overall cognitive function, was tested several times throughout the study. Executive function tests looked specifically at verbal fluency, which are typically measured by having participants generate words in different categories (e.g., types of dogs) or words that begin with specific letters such as “C” within a pre-set time frame.

Results revealed that in participants younger than 60 years old, those who reported getting more than 20 percent of their daily calories from ultra-processed foods had a 25 percent and 28 percent faster rate of decline in executive function and overall cognition, respectively, compared to those with lower consumption. This is disturbing news—studies have found that ultra-processed foods represent more than half (58%) of all calories in the U.S. diet. This indicates that our current way of eating may be affecting our healthspan by increasing our risk of cognitive decline, as well as other conditions mentioned earlier.

Fortunately, diet is a modifiable risk factor, meaning we can change it. By focusing on a nutrient-dense, whole foods diet, we can minimize our intake of ultra-processed foods and support overall health, including brain health. This means eating plenty of organic fruits and vegetables and incorporating healthy fats, humanely raised and sustainable proteins, and moderate amounts of organic legumes and whole grains (if needed to meet energy needs).

Lutein Supplementation Protects Skin from UV Damage

Supplementing with lutein for three months can help protect skin against damage from ultraviolet (UV) light. Two recent studies showed that taking a lutein supplement daily for 12 weeks increased minimal erythemal dose (MED). In simpler terms, lutein supplementation increased the time it takes for UV exposure to cause a sunburn.

A 2020 study published in the Journal of Functional Foods had participants take either 20 mg of lutein or a placebo daily. Researchers found that skin photoprotective activity increased by 22 percent after 12 weeks of supplementation. The authors noted that the main mechanism for lutein’s protective effects in the skin and reducing sunburn after UV exposure are likely its antioxidant action and anti-inflammatory effects.

Further support for lutein’s role in protecting skin from UV damage is found in a 2016 study published in the journal Clinical, Cosmetic and Investigational Dermatology. Participants supplemented with 10 mg lutein and 2 mg zeaxanthin or placebo each day. Taking lutein with zeaxanthin for 12 weeks resulted in an increase in MED—the higher the MED, the greater an individual’s resistance to sunburn.

Lutein is a unique dietary antioxidant that accumulates in the skin and scavenges the excessive and damaging free radicals caused by UV radiation. Lutein supplements have a high safety profile and provide us with an additional layer of protection so we can enjoy the sun.

References

• Gomes Gonçalves N, Vidal Ferreira N, Khandpur N, Martinez Steele E, Bertazzi Levy R, Andrade Lotufo P, Bensenor IM, Caramelli P, Alvim de Matos SM, Marchioni DM, Suemoto CK. Association Between Consumption of Ultraprocessed Foods and Cognitive Decline. JAMA Neurol. 2023 Feb 1;80(2):142-150. doi: 10.1001/jamaneurol.2022.4397. 
• Martinez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open. 2016;6(3): e009892. doi:10.1136/bmjopen-2015-009892
• Žmitek K, Žmitek J, Butina MR, Hristov H, Pogačnik T, Pravst I. Dietary lutein supplementation protects against ultraviolet-radiation-induced erythema: Results of a randomized double-blind placebo-controlled study. Journal of Functional Foods. 2020; 75: 104265. Doi:10.1016/j.jff.2020.104265
• Juturu V, Bowman JP, Deshpande J. Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial. Clin Cosmet Investig Dermatol. 2016;9:325-332. Published 2016 Oct 7. doi:10.2147/CCID.S115519