Consuming a ‘daily handful’ of this fruit might safeguard eyesight, as per a recent research discovery

As people age, many may encounter a decline in their eyesight. While genetics and the natural aging process can contribute to this, our diet can also play a role in influencing eye health.

Over the years, research has supported the vision-improving benefits of certain foods like carrots, spinach, and oranges. Nutrients such as vitamin C, vitamin E, vitamin A, lutein, and zeaxanthin have been recognized for their positive effects on eyesight. Now, a recent study has identified another fruit that can be a valuable addition to your diet for the same purpose.

Researchers from the National University of Singapore conducted a study that revealed consuming a mere couple of handfuls of grapes every day over a four-month period had a positive impact on important indicators of eye health.

Grapes are rich in antioxidants, which can combat the eye degeneration associated with oxidative stress.

In this study, published in the Food and Function journal, 34 adults were divided into two groups. One group consumed a cup and a half of grapes daily, while the other group was given a placebo for 16 weeks.

Participants who incorporated grapes into their diet exhibited a notable rise in macular pigment optical density (MPOD), plasma antioxidant capacity, and total phenolic content when compared to those who were given a placebo.

On the other hand, those who did not consume grapes experienced a substantial increase in harmful ocular advanced glycation end products (AGE) levels, as determined through skin measurements.

The research team emphasized that primary risk factors for eye-related ailments include oxidative stress and elevated levels of AGE. Their findings suggested that AGEs might contribute to numerous eye disorders by harming the retinal vascular components, disrupting cellular functionality, and inducing oxidative stress.

Grapes, containing natural antioxidants and other polyphenols, have the potential to mitigate oxidative stress and impede the formation of AGEs, which could offer positive outcomes for the retina, including enhancements in MPOD.

Dr. Jung Eun Kim, one of the study’s co-authors, remarked, “Our study is the first to demonstrate the positive impact of grape consumption on human eye health, which is particularly significant as the aging population continues to grow.”

“Grapes are a readily available fruit, and research indicates that they can have a favorable effect with a modest daily consumption of just one and a half cups. Consistent grape consumption could enhance eye health in older individuals, particularly by boosting MPOD. This effect can be attributed to the elevation in plasma total antioxidant capacity and phenolic content and the suppression of AGEs,” Dr. Kim explained.

The American Academy of Ophthalmology recommends the following foods for promoting good eyesight:

– Carrots
– Sweet potatoes
– Apricots
– Citrus fruits like tangerines, grapefruit, and lemons
– Peppers
– Tomatoes
– Strawberries
– Almonds
– Avocadoes
– Sunflower seeds
– Oily fish
– Leafy greens
– Black-eyed beans and kidney beans

Conversely, there are certain foods that can have detrimental effects on your eye health.

Freedom Vision advises against the consumption of excessive fatty meats and foods rich in saturated fat.

In case you encounter any issues with your eyes, it is advisable to consult with your GP or optometrist.