Welcome to this edition of The Feast Right Roundup, where we’ll delve into the vital connection between what you eat and how well you see. Just like your brain thrives on certain nutrients, your eyes—your brain's external window to the world—deserve the same care and attention.

Today, we're unpacking essential foods and supplements that are science-backed game changers for your eye health.

In todays email:

• Nutrient-rich foods proven to support healthy vision.

• How to fight off age-related macular degeneration.

• A must-see video that's all about your eyes.

• Plus, a weekly meal plan crafted to keep your eyes bright and healthy.

Supporting Eye Health with Nutrition

What we eat can have a big impact on the health of our eyes. Several specific nutrients are beneficial for maintaining proper vision as we age.

Vitamin A is important for the metabolic processes in our photoreceptor cells in the retina. Good dietary sources include dark leafy greens like kale and spinach, as well as carrots. The bright orange pigment beta-carotene is converted to vitamin A in the body.

Vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals in the body, including those that could harm your eyes. Regular intake of Vitamin E may lower the risk of developing age-related macular degeneration and cataracts. Almonds, sunflower seeds, and hazelnuts are rich sources of this nutrient.

Vitamin C is another potent antioxidant beneficial for the eyes. It supports the health of blood vessels in your eyes and may counteract the development of cataracts. Citrus fruits like oranges and grapefruits, as well as berries, are excellent sources of Vitamin C.

Zinc is vital for maintaining the health of the retina and may play a role in preventing age-related macular degeneration. It assists vitamin A in creating a pigment called melanin, which protects the eyes. You can find zinc in foods like oysters, beef, and legumes.

Copper pairs with Zinc to form melanin, protecting your eyes. It aids enzymes essential for eye health and may reduce age-related macular degeneration risk. Find it in nuts, shellfish, and whole grains.

Lutein and zeaxanthin are carotenoid antioxidants found naturally in greens like kale and collards. Supplemental lutein has shown promise in reducing the effects of age-related macular degeneration according to clinical research. Studies show it may protect against moderate to severe vision loss from AMD.

Astaxanthin, a reddish pigment found in salmon and krill, has benefits for ocular blood flow. It increases protective enzymes in the eyes. The improved circulation can aid nutrient delivery and waste removal for eye health.

Idebenone, a synthetic derivative of coenzyme Q10, may offer support for conditions like Leber's hereditary optic neuropathy. More research is still needed but initial results are promising.

Including these eye-friendly foods in our diets and considering targeted supplements in cases of vision issues could help maintain sight well into old age. Consulting an ophthalmologist is also advised.

Combatting AMD With The AREDS2 Formula

Worried about age-related macular degeneration (AMD)? You're not alone. It's a top cause of vision loss in adults 65 and older. As we age, our risk for AMD spikes, affecting the central part of the retina and potentially leading to blindness.

The good news? Research is on your side. Two landmark studies, AREDS and its follow-up AREDS2, have given us valuable insights. These studies involved thousands of participants aged 55 to 80, grappling with eye issues like cataracts and AMD. Over a period of five years, these individuals were divided into groups and given different combinations of supplements.

The findings were promising. A mix of antioxidants (vitamin C, vitamin E, beta-carotene) and zinc reduced the risk of progressing from intermediate to advanced AMD by around 25% compared to a placebo. That's a significant reduction in risk!

Want to make it even better? The AREDS2 study refined the original formula. They tested adding omega-3s and carotenoids like lutein/zeaxanthin (found in leafy greens) to the mix. While these extras didn't offer added benefits, swapping out beta-carotene for lutein/zeaxanthin did. This change is particularly useful for smokers, as beta-carotene has been linked to increased lung cancer risk in this group.

A quick heads-up: These supplements haven't been shown to prevent or slow down cataracts. But if AMD is your main concern and you're at high risk, the AREDS2 formula comes highly recommended for its nutritional benefits tailored to eye health.

So, if you're seeking effective nutritional support to combat AMD, the AREDS2 formula offers a scientifically-backed option worth considering.

Here’s the complete formula:

A Must See (Or Listen)

In this video, neuroscientist Andrew Huberman explains the science of vision, from how light turns into brain signals to the role of melanopsin cells in regulating sleep and mood. He offers practical tips for maintaining eye health, such as daily sun exposure and eye exercises. Huberman also discusses potential supplements for age-related vision issues and emphasizes the importance of regular exercise and limiting blue light exposure for long-term eye health.

Your Weekly Meal-Plan

Discover a carefully curated meal plan designed to nourish your eyes and support long-lasting vision health.

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Monday

Breakfast

Lunch

Dinner

Tuesday

Breakfast

Lunch

Dinner

Wednesday

Breakfast

Lunch

Dinner

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

Saturday

Breakfast

Lunch

Dinner

Sunday

Breakfast

Lunch

Dinner