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According to a recent study published in the journal Nutrients, including dried goji berries in your diet may have significant benefits.
According to the study's principal author, Xiang Li, PhD(c), of the nutritional biology department at the University of California, Davis, goji berries were chosen for two reasons. First, according to Li, who grew up in northern China and was interested in learning what bioactive components were connected to this claim, they have been widely utilized in Chinese medicine for their "eye brightening" properties.
"These compounds are like sunscreen for your eyes," Li says. "Our study found that even in normal healthy eyes, these optical pigments can be increased with a small daily serving of goji berries."
In this study, 27 healthy individuals between the ages of 45 and 65 had the protective pigment density in their eyes assessed. About half of them were instructed to consume 1 ounce of dried goji berries five times each week for 90 days. At the end of three months, the pigments were once again assessed, and those in the berry group had significantly increased while those in the supplement group had not changed. The other half had been taking a commercial supplement for eye health at the same frequency and for the same amount of time. These findings are significant because more of these pigments in the retina protect the eyes against ultraviolet and blue light damage.
In this study, 27 healthy individuals between the ages of 45 and 65 had the protective pigment density in their eyes assessed. About half of them were instructed to consume 1 ounce of dried goji berries five times each week for 90 days. At the end of three months, the pigments were once again assessed, and those in the berry group had significantly increased while those in the supplement group had not changed. The other half had been taking a commercial supplement for eye health at the same frequency and for the same amount of time. These findings are significant because more of these pigments in the retina protect the eyes against ultraviolet and blue light damage.
Although the latest study has certain limitations due to the few individuals, it is still important to identify solutions to fight AMD. The condition, which can impair central vision, is known as AMD and is brought on by aging-related damage to the macula, which is responsible for sharp, straight-ahead vision. Although AMD does not always result in total blindness, the loss of central vision can make it challenging to read, drive, and recognize faces. In the majority of cases, the illness progresses quite gradually. As early AMD has minimal symptoms, visual loss may not become apparent until the intermediate stage. As you become older, your risk for AMD rises. Additionally, it is greater for Caucasians, smokers, and drinkers.
Although lutein and zeaxanthin are frequently found in supplements, it hasn't been proven that these actually improve eye health as promised. Additionally, Li notes that a recent study using a supplement containing these chemicals found no benefit in the production of protective pigments. She suggests that a preferable approach may be to consume these compounds through food. In addition to improving your eye protection, you will also benefit from a variety of vitamins, minerals, and fiber that have additional health benefits. Lutein and zeaxanthin are frequently found combined in specific foods. Egg yolks, corn, orange bell peppers, zucchini, and dark leafy greens like spinach are a few examples.
What to exclude from a diet is just as crucial as what to include. A Western-style diet may significantly increase the risk of developing the condition, according to prior research published in the British Journal ofOphthalmology. Researchers examined the effects of a diet high in red and processed meat, fried foods, refined grains, and high-fat dairy, and discovered that participants who consumed these foods frequently were three times more likely to experience late-stage AMD.
"Foods that are part of the Western diet are less nutrient-dense, meaning they provide less of the beneficial nutrients needed for the eyes than food like fruits and vegetables,” says that study's co-author, Amy Millen, PhD, a researcher in the Department of Epidemiology and Environmental Health at The State University of New York at Buffalo.
"When it comes to eye health, diet matters," she adds. "What you eat to maintain good health is also related to what you eat to maintain good vision.”
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