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This Fruit Can Help Protect Your Vision, New Study Says
By Lekhak January 23, 2022
This may be a delicious new option if you're trying to improve your eye health as you age.
Age-related macular degeneration, or AMD, is the most common cause of vision loss in the elderly. However, according to a recent study published in the journal Nutrients, the disease can be avoided, which reveals that the popular superfood goji berries could be an effective preventative tool.
For three months, researchers gave 13 healthy people aged 45 to 65 an ounce of dried goji berries five times a week, while 14 others took a commercial eye health supplement. Researchers found that only the goji berry group experienced beneficial changes in the level of protective pigments in their eyes before and after the study period, whereas the supplement group did not.
According to the study's lead author, Xiang Li, Ph.D.(c), in the nutritional biology department at the University of California, Davis, the eye health improvement came most likely from two compounds—lutein and zeaxanthin—which are rich in the berries and have been recognized to treat eye illnesses connected to AMD.
She describes these two chemicals as "sunscreen for your eyes." "The more protection you have, the larger the amount in your retina is. This is vital for those with early-stage AMD, but it's also beneficial for those with healthy eyes because it filters out harmful blue light and protects them with antioxidant."
She adds that one of the advantages of dried goji berries is that only a tiny amount is required to impact, and the chemicals are also highly bioavailable. That means, according to Li, they're usually well absorbed in the digestive system and can be used by the body.
You can't find dried goji berries locally, or you don't like the taste? According to a study published in the British Journal of Ophthalmology, you can receive those same properties from other meals as well.
Egg yolks, corn, orange bell peppers, spinach, zucchini, and several kinds of squash are excellent sources of lutein and zeaxanthin.
Whatever path you take, Li highlights the importance of focusing on eye health as you age through an adequate diet. AMD can limit your ability to recognize faces and read by affecting your central field of vision. Because there are usually no symptoms in the early stages of the disease, thinking about your eye health now can help safeguard it as you become older.