The vibrant pigmentation of this fruit reflects the rich concentration of polyphenols and antioxidants in their skin, making them a valuable addition to your diet. Polyphenols are plant compounds that offer many health benefits, from relaxing blood vessels to fighting free radical damage.
Singaporean scientists analyzed the powerful antioxidant effects of grapes to assess their impact on oxidative stress markers, especially concerning eye health. Oxidative stress is one of the most significant contributing factors to all modern diseases, such as cancer, diabetes and heart disease.
Researchers focused on oxidative damage as a causal factor in reducing eye health. The buildup of advanced glycation end products (AGEs) and a reduction in macular pigment optical density (MPOD) are indicators of a decline in eye health due to oxidative stress.
Due to the effects of grapes on fighting free radicals, the researchers hypothesized that an increase in grape compounds in the diet would increase MPOD and decrease AGE.
For the study, researchers worked with 44 Singaporean adult volunteers. They all had their MPOD and AGE calculated during intake.
Throughout the 16-week trial, the group was given either grape powder or a placebo. At the end of the study, both MPOD and AGE were once again evaluated in both groups.
The researchers found that the group that was given regular doses of grape powder had "significantly more dense macular pigment and significantly less advanced glycation end products." (Related: Grapes: Versatile fruit with health benefits.)
Note that the study did not look at the concept of eating grapes and how it affects your vision directly. Instead, the research team tried to understand the effects of grape consumption on factors that coexist in those with declining eye health.
With that in mind, the study suggests that an increase in grapes within the diet of adults is correlated to a reduction in oxidative stress in the eyes.
The study suggests that grapes can help protect against oxidative stress within optical structures. This means that the more you follow an antioxidant-rich diet and eat organic fruits and vegetables, the more likely you are to reduce the threat of oxidative stress.
The study is not overly complicated. While the researchers gave some of the volunteers grape powder, you can simply add organic grapes to your regular diet to reap similar protective benefits.
Keep in mind that grape powder is extracted from whole grapes and the same benefits are possibly not present if you simply drink grape juice or wine. This is likely because the polyphenols are densely aggregated within grape skin.
Another thing worth noting is that polyphenols and other plant substances beneficial for human health are almost always densest in the skin of said fruits and vegetables.
A diet full of a variety of whole foods is almost universally beneficial for human health.
Specifically, vibrantly colored plants and fruit are highly nutritious, so eat grapes as part of a balanced diet.
Other superfoods that help boost eye health
Here are other nutritious foods that you can eat to boost eye health:
Broccoli
Like grapes, broccoli can also help protect eye health.
Broccoli is full of vitamin C, an antioxidant that reduces oxidative stress in the eyes and helps prevent cataracts.
A cup of raw broccoli contains 81.2 milligrams (mg) of vitamin C, which offers at least 90 percent of the daily value for men and more than 100 percent for women.
Broccoli is also a natural source of vitamin A. According to a July review, broccoli's antioxidant load may help prevent age-related macular degeneration.
Kale
The Academy of Nutrition and Dietetics lists kale as one of the best foods for eye health, along with other dark leafy greens like collard greens, spinach and turnip greens.
Kale is full of the antioxidants lutein and zeaxanthin, and experts suggest that it could help reduce sun-related damage to eye tissue and reduce the risk of age-related eye issues.
Salmon
While salmon is often associated with brain health, the omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in salmon are also essential for eye health.
While the eye benefits of DHA and EPA found in salmon start kicking in before birth, they offer benefits throughout your whole life.
Wild sockeye salmon is one of the richest food sources of DHA. It's also a food source of vitamin A and zinc, other nutrients that are beneficial for your eye health.
Sweet potatoes
Carrots often hold the title of the best food for eye health because they are full of beta-carotene, the pigment that gives orange vegetables their vibrant hue. While carrots are full of beta-carotene, sweet potatoes actually contain more of this beneficial pigment.
One serving of boiled carrots provides 8.3 mg of beta-carotene, while the same portion of baked sweet potato contains at least 11.5 mg.
Beta-carotene is good for you because the body converts it to vitamin A, which is essential for good vision. Additionally, the beta-carotene in sweet potatoes helps your eyes adjust in low light.
Walnuts
Nuts are excellent foods for healthy eyes and vision because they are chock-full of nutrients like vitamin E, omega-3 fatty acids and zinc.
Nuts also contain alpha-linolenic acid (ALA), the plant form of omega 3s. ALA can then be converted to DHA and EPA by the body, so walnuts are a great source of omegas for vegans and vegetarians or those who can't eat fatty fish like salmon.
The ALA in walnuts may be especially beneficial if you have diabetes-related eye issues. According to studies, ALA may help improve dry eye disease and retinopathy in those with diabetes.
High blood sugar can negatively affect blood vessels in the eyes, so eating fiber-rich foods that help stabilize blood glucose levels can further improve eye health in people with diabetes
Walnuts also contain vitamin E, an antioxidant usually found in healthy fats. The vitamin E and other polyphenols in walnuts help reduce inflammation and protect against free radical damage. Additionally, walnuts provide zinc, a mineral that’s highly concentrated in the retina.
Visit FoodIsMedicine.com for more articles about grapes and other amazing superfruits.
Watch the video below to learn more about the health benefits of grapes.
This video is from the Quick Treatment, Fast Result channel on Brighteon.com.
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