Issue #10 - The rabbits were right: Carrots protect skin

Welcome to Weekly.health’s tenth issue. Every week, we explore cutting-edge research, actionable advice, and science-backed nutrition insights to help you live longer and healthier.

Our aim is to help you live another 10 healthy years and cut your risk of age-related disease.

🗒️ In This Issue:

• 📅 This Week at Weekly.health

• 🔬 Longevity Spotlight: The rabbits were right

• 📚 Books We’re Reading Right Now

• 📈 Research Digest: What’s new in nutrition science

• 🛍️ Things You Might Like

• ❤️ Support Weekly.health: Help us keep the research flowing

• 📘 Glossary of Terms: Definitions for technical terms in this issue

📅 This Week at Weekly.health

This is our 10th issue of Weekly.health.

This marks somewhere around 100+ hours bringing you the latest health research, evidence-based actionable insights, educational mini-lessons on topics such as omega-3 fatty acids, dietary fat, the benefits of walking, and much more.

Hitting this milestone means we have a good amount of insight into what works with this newsletter, and what doesn’t, but we’re still looking to optimise.

Your feedback is incredibly valuable to help us make this newsletter the best it can be. If you would like to contribute any feedback at all, simply reply to this email.

While we optimise our own health this week - building a home gym, dentist check-ins, and blood tests - this issue is slightly shorter than normal, and we’re focusing on getting the essentials right.

Want to feel healthier, calmer, and more in tune with the world around you? 🌱

Earth Conscious Life sends you simple, uplifting insights each week that help you:

• Boost your wellbeing with practical tips you can use right away

• Live more sustainably without feeling overwhelmed

• Stay inspired by positive stories of change and progress

🔬 Longevity Spotlight: The rabbits were right

It’s time to eat more carrots! Recent research on plant pigments - particularly those in carrots - may protect your skin from the sun and slow the ageing process.

Maybe the rabbits were right all along?

Carotenoids slow skin ageing from the inside out:
A systematic review of 176 studies found that carotenoids - plant pigments found in foods like carrots, tomatoes, leafy greens, and even algae - may protect skin through multiple pathways. They reduce oxidative stress, calm inflammation, shield against UV damage, support collagen and hyaluronic acid production, and improve hydration. Both diet and topical use boosted skin elasticity and resilience. Pairing carotenoid-rich foods with healthy fats (like olive oil) enhances absorption. (source)

Here’s how you can make use of the findings in this review;

• Eat carotenoid-rich foods daily: carrots, sweet potatoes, pumpkin (β-carotene), tomatoes (lycopene), spinach/kale (lutein & zeaxanthin), red peppers, mangoes, papaya.

• Pair with healthy fats: drizzle olive oil on veg, add avocado or nuts. This boosts carotenoid absorption.

• Include carotenoid-rich algae & seafood: salmon, shrimp, krill, spirulina, chlorella, astaxanthin supplements.

• Try topical carotenoid skincare: creams or serums with astaxanthin, lycopene, β-carotene, or lutein may help protect against UV and pollution.

• Combine with other antioxidants: vitamins C & E, coenzyme Q10, and polyphenols work synergistically with carotenoids.

• Protect skin from UV and pollution: carotenoids enhance natural defenses but work best alongside sunscreen and healthy lifestyle habits.

Genetics may explain who benefits most from the MIND diet: 
This study presents the first genetic dataset from the MIND trial - a 3-year randomised study of 604 adults (65+) testing whether the MIND diet slows cognitive decline. While the diet alone didn’t outperform calorie restriction, researchers generated high-quality genetic data showing differences in nutrient metabolism (e.g., omega-3s, vitamin E, carotenoids) linked to cognition. This resource could reveal who benefits most from brain-healthy diets, paving the way for precision nutrition in dementia prevention. (source)

Here’s our key takeaways;

• Eat more leafy greens, berries, nuts, olive oil, beans, and fish. These are key MIND diet foods.

• Focus on steady weight management, as even modest weight loss improved cognition.

• Don’t worry too much about genetic testing (yet). We’re not at the stage of tailoring diets to your DNA, but this is where science is heading. However;

  • Clearly, not everyone responds the same to diet. Some people’s genes affect how well they metabolise nutrients like omega-3s, vitamin E, or carotenoids, which could shape brain benefits. If you are concerned and have the disposable income for genetic testing, knowledge is power.

📚 Books We’re Reading Right Now

📈 Research Digest: What’s New in Nutrition Science

Here’s the best of recent nutrition research:

🍇 Resveratrol Boosts Nitric Oxide but Not Blood Pressure
In a small trial, people with pre- or mild hypertension took 500mg of resveratrol (a grape-derived polyphenol) twice daily for 4 weeks. While it didn’t significantly lower blood pressure compared to placebo, it did increase nitric oxide levels—a compound that helps blood vessels relax. This suggests resveratrol may support vascular health, but larger, longer studies are needed before it can be recommended for managing hypertension. (source)

🥗 Legumes Improve Heart Health Markers in Just 6 Weeks
In a Finnish trial of 102 men, replacing most red and processed meat (200g/week vs 760g/week) with legume-based foods (about 160g/day, mainly peas and faba beans) led to lower LDL cholesterol, total cholesterol, body weight (−1kg), and BMI. The legume diet also boosted fibre, healthy fats, and iron, but slightly reduced vitamin B12 and iodine levels. Short-term, nutrient adequacy was maintained, but longer-term monitoring is needed. (source)

⏰ Time-Restricted Eating Helps Control Blood Sugar in Diabetes
A new meta-analysis of 8 trials (312 people with type 2 diabetes or prediabetes) found that limiting eating to an 8–10 hour window each day significantly improved blood sugar control. Compared to standard diets, time-restricted eating lowered fasting glucose by 0.74 mmol/L, reduced HbA1c by 0.11%, and increased “time in range” by over 10%. Benefits appeared consistent across studies, making this a practical, sustainable approach alongside existing diabetes care. (source)

🛍️ Things You Might Like

Discover the products, services, and retailers we’ve mentioned in past Weekly Health issues, all in one place so you can explore at your own pace.

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🙏 Thanks for Reading!

That’s the end of this issue of Weekly.health.

This newsletter is written by a small, independent team, led by James — who’s been following nutrition science for nearly 20 years and is now working towards a formal, industry-recognised qualification.

We’re based in England, so if you’re over the pond, you might notice a few strange spellings.

Our goal is to make cutting-edge, evidence-based nutrition advice simple, useful, and genuinely applicable to everyday life.

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See you next week!

📖 Glossary of Terms in This Issue (Alphabetical Order)

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