The Mediterranean diet has been linked to weight loss, lower cancer mortality, improved cardiovascular health, and sharp cognitive function. Many experts deem it the best diet for longevity as well. Now, new research suggests that it can also help prevent macular degeneration (AMD), the leading cause of vision impairment among older U.S. adults.
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What is macular degeneration?
Generally speaking, macular degeneration is an eye disease that makes the center, or focal point, of vision blurry.
A new study published in the journal Nutrients defines the development of AMD as the “absence or presence of small drusen within two disk diameters of the macula center and no pigment abnormalities,” per the Age-Related Eye Disease Study (AREDS) classification.
Drusen are yellow deposits made up of lipids and proteins that can exist under the retina, as explained by the American Academy of Ophthalmology (AAO). They vary in size, but their quantity (small clusters) and breadth (a large drusen) can be a clear indicator of AMD.
How can the Mediterranean diet prevent macular degeneration?
Researchers who conducted the new study concluded that the Mediterranean diet has a positive impact on eye health because of its antioxidant and anti-inflammatory properties. Not only can the popular diet slow the progression of AMD, but it can also lower your risk of developing AMD, too. Simply put, results show the Mediterranean diet works as both a preventive and treatable (to an extent) measure for AMD.
In a systematic review and meta-analysis of eight observational studies, researchers analyzed the correlation between AMD development/progression and the Mediterranean diet among those at risk of or already diagnosed with AMD.
Researchers characterized adherence to the Mediterranean diet as those who regularly consumed high amounts of fruits, vegetables, legumes, whole grains, fish, and olive oil, as well as “moderate” wine consumption.
Results showed a 34 percent reduction in AMD progression among Mediterranean diet followers in the case-control studies. Meanwhile, the prospective cohort studies saw a 23 percent reduced risk.
As for the science behind it, the study’s authors explain that the Mediterranean diet is rich with acids and vitamins that support the eye, including polyunsaturated fatty acids (PUFAs), vitamin C, vitamin E, and micronutrients such as lutein and zeaxanthin that contain antioxidant and neuroprotective properties.
“In the retina, PUFAs are integral components of photoreceptor outer segments, playing a crucial role in maintaining membrane fluidity, protecting photoreceptors from oxidative damage, and preventing apoptosis,” the authors wrote.
“Vitamin C supports retinal pigment epithelium (RPE) metabolism and enhances inner retinal function, while vitamin E is known to decrease phototoxic damage to the photoreceptor outer segments because of its ability to decrease lipid peroxidation. Additionally, lutein and zeaxanthin contribute to mitochondrial stability in the RPE and reduce oxidative stress, further supporting retinal health,” reads the report.
However, the study isn’t without its limitations. The authors note that more research (i.e. specific trials testing this theory) is needed to better understand the correlation between preventing macular degeneration and the Mediterranean diet.
“The present findings underscore the potential of dietary interventions in managing AMD progression, reinforcing that promoting adherence to the MD may be a valuable strategy for reducing the burden of this chronic and debilitating disease,” they concluded.
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Other benefits of the Mediterranean diet:
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More and more research is coming out that extolls the benefits of the Mediterranean diet.
Since this way of eating limits red meat, dairy, and desserts (thereby reducing saturated fat, trans fat, and sodium), and increases the intake of plant-based foods and healthy fats, it’s well known to boost heart health and lower cholesterol, notes Cleveland Clinic.
Registered dietitianKimberly Gomer, MS, RD, LD/N, previously told Best Life that because the Mediterranean diet emphasizes things like fish, nuts, seeds, legumes, fruits, veggies, and whole grains, it’s also beneficial for weight management: “These come as nature made them, without extra added sugar, processed seed oils, chemicals, and additives.”
Perhaps most noteworthy is a 2024 study that followed 25,000 healthy American women over 25 years and found that those who ate more Mediterranean diet foods saw their all-cause mortality risk reduced by 23 percent.
Content shared from bestlifeonline.com.