It’s good for your heart and protects against cancer, now eating a Mediterranean diet ‘could save your eyesight’
A few simple changes could cut the risks of vision loss
THOSE who keep to a Mediterranean-based diet are less likely to go blind, experts have revealed.
Eating lots of fresh fruit and veg can help protect against age-based macular degeneration - the leading cause of sight loss.
Moreover, new research has suggested caffeine could protect against vision loss.
The NHS explains: “Age-related macular degeneration (AMD) is a painless eye condition that causes you to lose central vision, usually in both eyes.”
Currently, AMD affects more than 600,000 Brits and is the leading cause of vision loss.
When the condition takes hold, sufferers may struggle with reading, recognising faces and seeing colours in their full vibrancy.
But could a simple change to your diet prevent AMD?
Researchers believe that following a Mediterranean-style meal plan can cut the risk.
Past research has shown the diet can help protect against heart disease and cancer.
Making simple changes, such as reducing your intake of meat and butter while eating more fruits, vegetables, whole grains, healthy fats and fish, could help ward off AMD.
8 SIMPLE SWAPS TO HELP YOU GO MEDITERRANEAN
1) From refined to whole – Swap your white bread, pasta and rice for whole grain versions
2) Ditch the biccies – Replace fatty snacks with a handful of nuts a day
3) Say no to butter – Dip your bread in olive oil and balsamic vinegar to help your heart
4) Spice up your meals – Ditch the salt for herbs and spices to tantalise your tastebuds
5) Ration the red meat – Limit red meat and avoid processed meats, including bacon, sausage and salami
6) Something fishy – Aim to eat at least two portions of fish a week
7) Go low-fat – When it comes to dairy products, opt for lower fat options, such as skimmed milk and fat-free yoghurt
8) Raise a glass – Enjoy a glass of wine with your dinner though it is not an essential part of the diet
A study from the University of Coimbra in Portugal found that eating more fruit was especially beneficial.
The research taken from 883 people aged 55 or old found that those who ate 150 grams of fruit a day were 15 per cent less likely to have AMD.
Experts also found a link between caffeine consumption and vision loss.
Research revealed that diets rich in antioxidants, such as vitamin C, were less likely to suffer from AMD.
More than half of people who had an antioxidant-rich regime, consuming the equivalent to one shot of espresso per day, did not have the sight condition.
Lead researcher, Rufino Silva PHD, explained: "This research adds to the evidence that a healthy, fruit-rich diet is important to health, including helping to protect against macular degeneration.
"We also think this work is a stepping stone towards effective preventive medicine in AMD."