this is normal vision this is with cataracts this is with glaucoma this is with macular degeneration and this is with diabetic retinopathy and if left untreated they can all end up looking like this meet Dr Michael Gregor a world-renowned physician Public Health Advocate and founding member of the American College of Lifestyle medicine educated at Cornell University Dr Gregor has spent decades researching plant-based nutrition to uncover scientifically proven methods for preventing and reversing chronic diseases his groundbreaking work including the popular books how not to die and how not to age aimed to spread life-changing dietary knowledge
worldwide Dr Gregor's research and advocacy Empower individuals to make informed dietary choices providing them with the tools to safeguard their health against cancer and other diseases in this video Dr Gregor will reveal five breakfasts that protect the eyes and reduce vision loss he'll explain how the beneficial compounds in these Foods support both Eye Health and overall Wellness but that's not all we'll also share simple delicious recipes to help you incorporate these superfoods into your breakfast and maximize their health benefits however before we dive in let's explore the powerful connection between diet and Eye Health and
why it's so important instead of uh trading one type of vision loss for another instead of pigmenting the front of your eyes with cataracts better to pigment the back of our eyes with diet the pigment in the back of our eye is entirely of dietary origin thus suggesting that the most common cause of going blind in the Western World could be delayed or even averted with appropriate dietary modification did you know that your daily food choices can have a major impact on your eyesight however protecting your vision from diseases like macular degeneration the leading cause
of blindness in the western world might be as simple as adding more eye friendly nutrients to your diet Dr Michael Gregor explains that the retina located at the back of the eye contains a vital pigment drawn from the nutrients in our food by enriching this pigment through a nutrient-rich diet we can help protect against macular degeneration and other eye related conditions to back this up with scientific evidence Studies by the American Academy of Opthalmology show that consuming a diet high in phytonutrients like antioxidants can reduce your risk of developing eye related diseases like cataracts however
the best part is that these nutrients can be found in many delicious foods you may already love so without further Ado let's dive into these five tasty superfoods and their breakfast recipes the first foods Dr Gregor will be talking about are foods rich in zag xanthon the eye is designed to take sunlight and focus it like a magnifying glass into the back of our eyes thankfully we have a layer of cells in our eye called the retinal pigment epithelium that supports and protects our delicate retinal eyesight Machinery this layer builds up yellow plant pigments from
our diet like zanthin which absorbs blue light and protects the retina from the photooxidative damage ZX anthon is a yellow plant pigment that plays an essential role in protecting our Eye Health Dr Gregor explains that Z xanthin absorbs blue shielding the retina from photooxidative damage this is due to Zak zanthin unique ability to accumulate in the retinal pigment epithelium which is a layer of cells that supports and protects the delicate structures involved in Vision here's the best part increasing your intake of Zak xanthin rich foods such as eggs bell peppers sweet potatoes papaya grapes and
whole grains can help your eye fight vision-threatening conditions in fact research consistently demonstrates that zag santhon along with its counterpart Lutine offers significant benefits for eye health studies conducted by the National Institute of Health have demonstrated that Lutine and zanthin may Safeguard against chronic eye diseases including age related macular degeneration these findings suggest that incorporating zanthin rich foods into your diet can have a major impact on preserving your vision but how does zanthin work its magic well it absorbs blue light helping to reduce stress on the eyes that can damage the retina this is especially
important in today's digital world as we spend long hours in front of screens that emit harmful blue light but the benefits of zanthin don't stop there it can also improve vision and lessen eye fatigue imagine being able to read work or enjoy your favorite activities without straining your eyes so when it comes to enjoying a zanthin rich breakfast Sunrise sweet potato scramble sounds delicious to prepare this dish start by preheating your oven to 400° F or 200° C next grate two large sweet potatoes and mix them with diced onion minced garlic and a drizzle of
olive oil in a bowl toss everything together to coat evenly then spread the mixture on a parchment line baking sheet bake for 20 to 25 minutes flipping the sweet potato halfway through until they are golden brown while the sweet potatoes bake whisk four pasture raised eggs in a separate Bowl adding salt and pepper to taste heat a tablespoon of olive oil in a skillet over medium heat then pour in the eggs scramble them until fully cooked and then serve them on top of the crispy sweet potato hash browns for a touch of freshness garnish with
chopped parsley or chives your delicious ZX anthan Rich breakfast is now ready before we continue please note that this content is for informational purposes only and is not intended to replace professional medical advice diagnosis or treatment always consult with a qualified healthcare provider before making any changes to your diet or taking new supplements moving on Dr Gregor is going to be revealing the eye benefits of consuming whole oranges eating a couple oranges every week was associated with dramatically lower risk not orange juice though you can drink orange juice every day and it didn't seem to
matter according to Dr Michael Gregor oranges are one fruit that greatly benefits Eye Health what's even more interesting is that it's not just the vitamin C or other nutrients and oranges that contribute to this it's the whole fruit research has consistently shown that eating whole oranges can significantly lower the risk of age related macular degeneration one study conducted by Colorado State University equally found that people who ate more than one of oranges per week were an impressive 92% less likely to develop age related macular degeneration so the question is why are whole oranges so effective
well one reason is that they contain a complex mix of nutrients including vitamin C vitamin E and beta carotene which work together to protect the eyes additionally oranges are rich in flavonoids which are powerful antioxidants that have been shown to reduce inflammation and oxidative stress in the eyes you might be thinking since orange juice is easy to make why not choose that instead here's the catch Dr Gregor pointed out that drinking orange juice Daily doesn't provide the same protective benefits as eating whole oranges this is likely because juicing removes much of the fiber and other
valuable compounds found in the fruit when you drink juice you're mainly consuming concentrated sugar without the nutrients and fiber that whole oranges offer in contrast eating whole oranges provides a slow release of nutrients and fiber helping to regulate blood sugar levels and support overall Eye Health for a delicious breakfast Recipe featuring oranges try making Citrus Bliss avocado toast start by toasting whole grain bread until it's lightly brown Mash ripe avocado and spread it on the toast leaving a small border around the edges squeeze fresh orange juice over the avocado then sprinkle grated orange zest and
a pinch of salt to taste next add sliced or segmented fresh oranges on top for visual appeal for an extra burst of flavor drizzle a little honey or maple syrup over the orange slices this sweet and savory combination pairs beautifully with the creamy avocado finally sprinkle some chopped fresh herbs like parsley or cilantro for a pop of color and freshness enjoy your vibrant breakfast before we continue if you're looking to dive deeper into how diet can protect your ey and boost your overall health be sure to subscribe to the QuickTime newsletter linked below each week
we share expert back tips delicious recipes and actionable steps to help you live longer and feel your best delivered right to your inbox next Dr Gregor will reveal Korn's surprising health benefits for the eyes so let's find out what about getting it from The Source a cup of corn and a/ cup of spinach a day for 3 months a dramatic boost in protective eye pigment what's neat about this study is that they went back and measured the levels 3 months after the study stopped and the levels were still way up here so once we build
up our macular pigment with a healthy diet or eyeballs really try to hold on to it so even if we go on vacation and end up eating more iceberg lettuce than spinach our eyes will hold on until we get back did you know that a simple cup of corn a day can dramatically boost your eye Health according to Dr Michael Gregor a study found that combining corn with spinach for just 3 months resulted in a remarkable increase in protective eye pigment but that's not all the study also revealed that even after the diet was stopped
the beneficial effects persisted for months so what makes corn such a potent eye protector you see corn is rich in linee and ZX xanthin which are two antioxidants that play a critical role in protecting your eyes from damage these pigments accumulate in the macula the part of the eye responsible for central vision and help filter out harmful blue light but Corn's benefits don't stop there research from the National Institute of Health suggests that consuming sweet corn May support healthy eyes this is likely due to Corn's high content of vitamins minerals and antioxidants which work together
to reduce oxidative stress and inflammation in the eyes you can start your day with a delicious corn and spinach frittata to prepare preheat your oven to 375° F in a large Skillet heat olive oil over medium heat and saut diced onions until they become translucent and caramelized add fresh corn kernels and cook until they are slightly tender then stir in chopped spinach until it wilts in a separate Bowl whisk together eggs salt and pepper pour the egg mixture over the corn and spinach in the skillet transfer the skillet to the oven and bake for 15
to 20 minutes or until the eggs are set and golden brown remove from the oven and let it cool for a few minutes slice into wedges and serve hot garnished with chopped fresh herbs like parsley or chives speaking of berries they're also one of the foods Dr Gregor recommends to protect your eyes and reduce vision loss as we age our critical rpe layer start to break down but we may be able to decelerate that aging with blueberry BL berries here are human RP cells and a petri dish exposed to various stressors the ones bathed in
blueberry anth thein had fewer free radicals and a lower proportion of aged cells suggesting that blueberries and these other red blue purple pigmented fruits and vegetables may help prevent age related macular degeneration and blueberries may be especially important for blue eyes as we saw in an earlier video berries are often called the ultimate superfood and for good reasons as we age our eyes can suffer from a decline in a vital layer called the retinal pigment epithelium or RP the rpe is a thin layer of cells that supports the retina helping to maintain its health and
protect our vision when the rpe breaks down it can lead to vision problems however research shows that berries especially blueberries can help slow this aging process Dr Michael Gregory explains that the anthocyanins and blueberries can reduce free radicals and damage cells in the rpe this means that eating blueberries may help protect the rpe and lower the risk of age related macular degeneration but that's not all Studies have consistently shown that berries offer protective benefits for eye health research published on science direct the world's leading source for scientific research found that higher blueberry consumption significantly lowers
the RIS risk of age related macular degeneration so what makes berries so effective they are loaded with antioxidants including anthocyanins flavonoids and phenolic acids these compounds work together to reduce oxidative stress inflammation and cell damage in the eyes in fact berries boast some of the highest antioxidant levels among all fruits and vegetables meaning that even a small serving can significantly benefit our Eye Health now let's dive into a delicious breakfast recipe with berries blueberry muley to make this tasty dish start by mixing rolled oats chopped almonds and chopped walnuts in a bowl add a drizzle
of honey and some grated coconut then stir everything together until it's well combined next gently fold in fresh blueberries and diced apples spoon the mixture into individual bowls and top with extra blueberries a bit more honey or a Sprinkle of cinnamon for a creamier texture feel free to add a dollop of yogurt or a splash of milk voila enjoy your ey healthy and delicious breakfast another potent eye healthy food Dr Gregor recommends is vegetables especially leafy greens let's find out why in our next story kale and colored greens play a starring role in the prevention
of glaucoma glaucoma is the second leading cause of legal blindness in white women but but the number one cause of blindness in African-American women that's one reason researchers chose a population of African-American women to study the effects of fruit and vegetable consumption on glaucoma risk but the other reason is because they were specifically interested in foods with the highest concentration of those eye protecting phytonutrients like zanthin kale and collard greens when it comes to Eye Health leafy greens like kale and collared greens deserve a spotlight according to Dr Michael Gregor leafy greens play an important
role in preventing glaucoma which is the second leading cause of legal blindness among white women and the top cause among African-American women but their benefits extend far beyond just glaucoma prevention leafy greens are also packed with ltin a powerful plant nutrient that provides impressive support for Eye Health as mentioned earlier linee is a type of carotenoid that accumulates in the macula the part of the eye responsible for central vision by absorbing blue light and reducing oxidative stress Lutine helps Safeguard the eyes against damage in fact a study published on science direct found that increased Lutine
consumption significantly lowered the risk of age- related eye diseases such as macular degeneration and cataracts for a healthy leafy green breakfast you can begin your day with Mediterranean green scramble to get started heat olive oil in a skillet over medium Heat then add minced garlic and sauté until fragrant next add chopped kale spinach and collared greens stirring to combine cook for about 3 to 5 minutes so the greens can be wilted add diced cherry tomatoes and a Sprinkle of feta cheese for a burst of flavor and texture season with salt pepper and a squeeze of
fresh lemon juice serve the Saied greens alongside scrambled eggs or toasted whole grain bread for a satisfying bre breakfast that concludes our list of the top five breakfasts that can protect the eyes and reduce vision loss so what are you waiting for begin to incorporate them into your breakfast routine today however remember to consume them in moderation you can also talk to your nutritionist to know how much of these foods are good for you if you found this video helpful then you might also enjoy this one on the top four nuts that can fight cancer
and reduce inflammation by Dr Michael Gregor click on the video showing on your screen now to discover these powerful nuts see you there
