How to protect your eyesight as you get older

I have been wearing glasses since I was a teenager, so I am always interested in how to protect my eyesight.  One of the most common cuases of failing eyesight as we get older is age related macular degeneration (AMD).

Scientists tracked the diets and eye health of over 2,000 people who were at least 49 years old at the start of the study.  The people’s eye sight and diet were then tracked over the next 15 years.  The researchers discovered that those eating between 100 – 142mg of vegatable nitrates were less likely to have the early signs of AMD.  Currently once AMD starts medicine has no answers and it can in some cases cause blindness. This means prevention of AMD is very important.

Vegatable nitrates found in leafy green vegatables and beets reduces the risk of developing AMD by 35%.  100g of spinach contains 20mg of nitrate.  One serving of spinach is 30g, so you would need ot eat 3 servings.

Reference

Gopinath B, Liew G, Kifley A, Lewis JR, Bondonno C, Joachim N, Hodgson JM, Mitchell P. Association of Dietary Nitrate Intake with the 15-Year Incidence of Age-Related Macular Degeneration. J Acad Nutr Diet. 2018 Dec;118(12):2311-2314

 

 

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