A new study has revealed that the Mediterranean diet can reduce the risk of age -related macular degeneration (AMD).
Macular degeneration is the main cause of vision loss for the elderly.
Study participants who followed the Mediterranean regime had up to a risk of up to 34% DMLA progression.
Age-related eye diseases are the main cause of vision disorders in the United States, and age-related macular degeneration is the most common cause in the elderly. With AMD, the central vision is made less clear, which makes the center of the fuzzy field of vision.
Of course, there are healthy habits that you can pick up to support eye health, such as wearing sunglasses outside, limit screen time when possible and stay physically active. In addition, eating foods such as almonds rich in vitamin E and sweet potatoes rich in vitamin A can also support a healthy vision. In fact, many of these healthy foods are part of the reliable Mediterranean diet, which is one of the best global regimes you can adopt.
The researchers wondered if it could also be one of the best for eye health specifically, so they decided to explore the link between the Mediterranean regime and the DMLA. They published their results in Nutrients. Here’s what they found.
Related: Did you have your eyes checked recently? 5 reasons you should
How was this study carried out?
It was a systematic review and a meta-analysis of observation studies. Observation studies are those in which researchers simply observe associations between factors, such as diet and disease. In other words, they do not divide the participants at random into groups, and no control group is involved.
The researchers wanted to know if there was a relationship between the Mediterranean regime and the DMLA. Because it is a very specific area, they could only find eight studies which had been carried out before which met their criteria.
Related: the 9 best Mediterranean dietary foods to buy from Costco, according to a food writer
The size of the samples within these eight studies varied from 164 to 4,996 participants with ages ranging from 55 to 80. On average, more than half were women.
Considering the absence or presence of AMD, the researchers used the classification system for age -related eye disease to determine whether the participants had a DMLA. Areds classifies the DMLA as a function of specific qualities, including the presence and size of the anomalies of the Drusen and the pigments in the eye. Drussen are depots of yellow protein and lipids that accumulate under the retina.
For this systematic review and meta -analysis, researchers have defined adherence to the Mediterranean diet as a coherent and substantial adhesion to a high consumption of fruits, vegetables, legumes, whole grains, fish and olive oil – the main foods that make up the Mediterranean diet – with moderate wine consumption.
Related: the 12 best Mediterranean foods with a budget, according to a dietitian
What does this study be found?
After collecting all the necessary data and executed several statistical analyzes, three main results surfaced.
First, transversal studies have shown no significant association between the Mediterranean regime and the DMLA. But there is a warning with these studies, because the researchers declare that the weight distributions were unbalanced, which limited their interpretability. The distribution of weight in a study refers to the way in which the weight or BMI of the study population is distributed in different categories. For example, if studies used people mainly with what is considered an unhealthy BMI and much fewer people with healthy BMIs, this can distort the results.
However, the other two types of observation studies have shown strong associations between the Mediterranean regime and the AMD. Cas-testimous studies have indicated a 34% reduction in the risk of DML increase in those who joined the Mediterranean regime, and prospective cohort studies have suggested a reduction of 23%.
Related: the collation of Mediterranean diet n ° 1 for better cognitive health, according to the dietitians
How does it apply to real life?
Although we often focus on prevention of heart and brain diseases, eyes are also important. The good news is that the Mediterranean diet can have all these covered areas, as there is coherent evidence that it benefits almost all body systems.
Regarding our eyes, two carotenoids are particularly useful for eye health and vision – luteine ​​and zeaxanthine. These two powerful plant compounds are often found together in foods such as leafy green vegetables, corn, egg yolks and pistachios.
Related: nutrient n ° 1 to protect your vision, according to the dietitists
The other nutrients supporting a healthy vision include vitamins A, B, C and E, zinc, omega-3 and lycopene (another type of antioxidant). These nutrients are all found in popular foods in the Mediterranean diet, including fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil and fatty fish, such as tuna and salmon.
If you are convinced that you should start integrating more of these foods, we have a full list of foods included in the Mediterranean diet that you can take with you to the grocery store. Or if you want more advice, consult one of our meal plans, all designed by registered dietitians, such as our 7 -day Mediterranean dietary meal plan for beginners or 30 -day Mediterranean dietary meal plan for beginners.
We also have Mediterranean dietary meal plans for specific objectives or health problems, such as healthy aging, high blood pressure, better blood sugar and much more.
Related: Mediterranean diet for beginners: everything you need to start
The bottom line
This systematic and meta-analysis review found strong associations between the Mediterranean regime and a reduction in the risk of AMD up to 23%. He also found a link between the Mediterranean regime and reduced the increase in DMLA up to 34%. The Mediterranean diet has always been classified as the healthiest diet, thanks to its connection with better health and reduction in the risk of illness – lower risks of heart disease and diabetes to better recovery of long and improved brain health.
Part of the power of this food model is also in its flexibility – there is not a good way to get involved. To start small, start to exchange individual food from the Mediterranean diet in your routine. For example, exchange a prepared dinner packaged with a salmon dinner that you have prepared every week or exchange your afternoon candy bar and your sweet coffee drink for a piece of fruit and nuts.
Over time, these small exchanges can be added to major health changes. And if you are ready to do everything, try one of our Mediterranean dietary meal plans.
Read the original article on eatingwell
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