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ALTE

TheVisionDiet The VisionDietataglance:

• Dark leafy greens
y
There is substantial research proving
that a high-quality diet is effective at • Coloured vegeetables
preventing macular degeneration and
slowing its advancement. 1 • Cruciferous vegetabbles
The Vision Diet has been developed
by holistic optometrist and licensed like broccoli, cabbage annd
acupuncturist Dr Marc Grossman, Brussels sprouts
coauthor of Natural Eye Care: Your
Guide to Healthy Vision and Healing, as • Fruits, especially
the healthiest diet to follow for people
dealing with macular degeneration and dark fruits like
to optimize general eye health. blueberries and
The Vision Diet is based on an alkalizing grapes
diet (which reduces inflammation)
and the Mediterranean diet. It avoids
processed food, refined carbohydrates, • Omega-rich fissh
poor-quality oils (including margarine such as mackerel, salmonn
and oils high in trans fats), and high a n
and tuna—wild caught,
levels of salt. It focuses on the nutrients
that support vision health—primarily not farm raised
carotenoids, essential fatty acids,
a
e
m
e
d
l
r
vitamins and enzymes. • Poultry and occasional red meatt
On the Vision Diet, the majority of
gumes—eat at least twice a week,
foods should consist of vegetables and • Leg
fruits, with an emphasis on lots of dark prefe
rk
erably served in the same meal with
leafy green vegetables and other colorful
o
options, such as yellow and orange wh ole grains. Soak them, if possible, to
educe phytates (which can block the
peppers. re
These are rich in antioxidants,
especially lutein and zeaxanthin— absorption of minerals).
these carotenoids are pigments found
in plants that function as internal • Whole grains every day, var ry
m
sunscreens, protecting the plants from your selection
solar radiation. Not surprisingly, theyy
a
provide the same protection to human • Healthy oils and fats
eyes, functioning as “internal sun filteers.”
Carotenoids are highly concentrated in (coconut oil, olive oil,
the eyes and act as antioxidants, helping avocado oil)
protect them from oxidative damage and
y
free-radical production. • Plenty of pure water every y day,
Many studies show that a diet centered preferably spring water
on leafy greens, colored vegetables
and fruits not only lowers the risk of
developing macular degeneration or • No processed or highly refined foods
having an existing condition progress, 2
but also helps prevent heart disease 3 • Avoid or reduce sugars and artificial
and age-related cognitive decline and sweeteners
dementia. 4

• Reduce alcohol
consumption (a glass s of
REFERENCES
1 OphthalmicEpidemiol,2010;17:58–65 wine at night is fin ne)
2 JAcadNutrDiet,2018;118:2311–4
3 Nutrients,2018;10:595
4 Neurology,2018;90:e214–22 • Green tea

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