Kind: captions
Language: en
let me tell you that what we're
beginning to understand is that some
specific plant-based foods are actually
able to protect our blood vessel protect
our vision and what's good for our eyes
or good for our brain so you get a twof
for a double barreled approach to
overall better quality of life and
protected function her vision one of the
most profound clinical studies biggest
clinical studies on food and health was
run about 20 years ago started 20 years
ago by the national Eye Institute so
this is sort of the you know in the
National ins of Health like a very
credible group of researchers wanted to
find out could we prevent vision loss
right very important in an aging
population right because you know people
are working at an older age now and if
you can't see you can't work and so your
productivity and quality of life go way
down and by the way the other reason to
protect Vision has to do with the fact
that our eyes allow us to be independent
as we get older we all want to be
independent we want to do our own thing
and the problem is that if you can't see
you can't be independent you can't even
take your own medicines right and if you
need if you need them as an older person
so protecting Vision was a big priority
so what was discovered is that there are
dietary supplements that are made of the
same things you can find in Foods
zanthin lutein carotenoids okay and I'll
come to the foods in a second that when
given to people in their 60s and 70s and
80s can
dramatically reduce the risk of vision
loss from macular degeneration
amazing right so here's a dietary
supplement that actually works there's
so much huis about the the the the
salesmanship of dietary supplements if
you if you ever wanted to find one
supplement to trust it's the one that
had the largest clinical trial to
preserve your vision it's called arids a
r DS I don't get paid by any companies
doing any of this stuff I'm just telling
you the facts data is really convincing
so arids is recommended for people
frankly over the age of 50 to take once
a day in order to be able to protect
their Vision but here's the thing the
suffen erance is really you know some
vitamins there's ltin there zanthin
these are these chemicals that I just
mentioned zanthin ltin these are natural
chemicals that mother late Nature has
laced into Foods what are some of the
foods Water Crest kale broccoli red bell
peppers Persimmons uh uh uh tomatoes you
get these same type of natural
bioactives just from the foods that we
can eat so you know the whole idea of
plant-based foods which is a
generalization we can be more specific
of carrots red bell peppers kale uh
leafy greens Like Water Crest those
actually contribute to uh blood vessel
health for your eye to lower the risk
that you might have blood vessels going
out of control they tame The Lion and
the other thing that they actually do is
they also because you're eating them
they go into the bloodstream they also
affect your brain they also protect and
tame circulation to ensure better brain
circulation as well better blood flow to
the brain now I'm going to tell you um
not only has that sort of been shown by
the dietary supplements that translate
the food by the way the other thing
that's really cool is that there's some
evidence that's starting to develop that
the these supplements for eye disease
also protect against dementia as well
Isn't that cool all right now foods are
uh really important because we can also
protect the blood vessels directly so
there are foods that there's a substance
in strawberries called elic acid that we
know um actually can prevent abnormal
blood vessels from growing they're blood
vessel Tamers and when you actually have
ELC acid from a strawberry Elric acid is
what makes strawberries tart okay um and
if you get organic strawberries um they
actually have higher levels and the
reason is because the strawberry plant
naturally makes elic acid as a response
to being nibbled on by bugs in the
environment so this is Mother Nature's
wound healing response so when you grow
naturally the strawberry is going to
have more electric acid when you eat an
organic strawberry grown naturally
you're going to get more of this blood
vessel protective response recently it's
been shown by a group at University of
Cincinnati eating just one cup of ripe
strawberries per day for six weeks this
is published in a research uh Journal
actually uh in in middle-age people who
had mild cognitive deficits right not
full-blown endstage dementia but mild
you know like where are my keys I'm
sorry what is that again you know the
the thing that you're starting to
develop the symptoms and actually
improve memory improve memory
strawberries one cup against the placebo
it reduced the depression and
frustration of not being able to
remember things okay um and it actually
improved the score the cognitive
executive functioning score all because
of the electric acid and another
bioactive we think called anthocyanin as
well so again you know we're beginning
to tease apart like I always tell people
don't worry about the chemical names
don't worry about remembering all the
details like people like me who study
food is medicine and I write about this
in my book let me do the heavy lifting
for you let me tell you that what we're
beginning to understand is that some
specific plant-based Foods are actually
able to protect our blood vessel protect
our vision and what's good for our eyes
are good for our brain so you get a twof
for a double barreled approach to
overall better quality of life and
protected function hey there I've got an
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screen right now now let's get back to
the video so let's talk about the five
foods that are able to help uh preserve
and protect your vision the first food
are eggs eggs contain ltin and zanthin
these are two of the bi actives that are
found in the supplement arids too they
can actually help um prevent progression
of vision loss from macul generation
when we as we're aging and um what's
wonderful is that it's found in the egg
yolk in fact these bioactives are
carotenoids that make the egg yolk
orange so if you've ever eaten eggs and
you and you look at the egg yolk and
it's just bright yellow like the sun
that is actually an egg that doesn't
really have the richest amount of
carotenoid so lute
anthon what you really want are eggs
that are come from pasture raised or
Freer range um uh hens that are able to
eat anything they want uh they eat the
things that hens eat and from the
plant-based food that the hens eat they
get lutein and zadan it and they
actually put it into their eggs the hens
put that healthy carotenoids into the
eggs and then when we eat the eggs we
actually get the benefit our eyes
actually get the benefits so that's what
I recommend that you actually look for
eggs that come from past raised or Freer
range hen so when you crack open the the
egg and look at the yolk it should be um
a dark it should be really rich orange
dark orange even even red orange like
the blood moon that's what I actually
say um if you have a friend who has
chickens and hens that lay eggs you
might want to ask from ask them if they
could provide some of the eggs for you
uh okay now how do you eat the eggs well
there's a lot of ways to actually eat
eggs I like to cook some and to tell you
about foods and enjoyable ways to have
them foods should be about Joy so I like
to actually eat eggs that are hardboiled
so you know you can set a timer you boil
your egg and it actually makes the yolk
solid and also the egg white solid I
like that so when you peel off the shell
uh you have a hard boiled egg and I like
to bite off the top of it expose a
little bit of that um solid yolk and
then you can actually put a little
sprinkle of salt on there and just eat
that and that's a great
simple way to have a protein rich
bioactive rich lutein zanth Rich good
for eye um breakfast all right now if
you really want to fancy it up a little
bit and have a a nice culinary or
gastronomic tost to it try adding a
little instead of salt putting a just
half a little container of soy sauce or
a dipping bowl with soy sauce and you
can dip the egg into the soy sauce and
eat that that's got this nice Umami
flavor from soy sauce it's also got the
salt in it so you don't need need add
extra salt to that so that's boiled eggs
another way to obviously e eggs is to
fry them like I like sunny side up eggs
I like the I I like the uh the yolk um
cooked a little bit more um basically
you're frying your egg now rather than
use butter which actually is saturated
fat that actually is not really good for
your retina your vision because too much
butter saturated fat actually can lead
to clogging of the arteries I actually
uh when I fry eggs which I sometimes do
I will use extra virgin olive oil
because number one it's a healthy fat
healthy oil and it's full of polyphenols
and those polyphenols also get into the
egg so I'm actually adding to the health
of the egg as well now of course you can
scramble eggs as well again I don't use
butter I would use extra virgin olive
oil you don't need very much of it just
a little bit and and whip up the whip up
the eggs um uh and then beat the eggs
and put them in there and and uh stir
stirfry them up into a scramble or
scramble up the eggs and that's a great
way to actually get ltin and zanthin now
if you don't like eggs for breakfast or
any meal actually frankly another way to
get the zanthin and lutein good for the
eye uh from eggs it's not in a breakfast
food is in egg noodles a lot of people
don't know this but egg noodles compared
to regular noodles have six times more
of these catenoids ltin andan and then
regular noodles not made with eggs now
obviously how you prepare the noodles
and what you're cooking with them uh you
know makes all the difference in the
world but um you want to do it in a
healthy way that's outside of the scope
of this video how to cook egg noodles
but I would just tell you that's another
way to get the lutein in zanthin so food
number one are eggs Food number two
sweet potato I love sweet potato all
right and sweet potato contains vitamin
A retinol uh and this is actually also
important for retinol health and just
one cup of sweet potato contains guess
what
1,920 micrograms of retinol activity for
retinol activity which is
213% of what you need for the daily
recommended value so basically just one
cup of sweet of cooked sweet potato
gives you way more than you need to be
able to get good healthy vitamin A which
is good for your eyesight now there's a
lot of ways to cook sweet potatoes one
of my favorite is a simple because I
like to cook as simply as possible you
can bake them and you can bake them in
the oven uh it's kind of a put them in
the oven and step away you can wrap them
up in foil step away uh do something
else and then they'll be done and you
can actually have a nice simple sweet
potato uh lots of different ways to look
recipes to to eat it but I like it plain
you could also add sweet potatoes to a
stew so if you're making a vegetable
stew can actually cut up sweet potato
and add it in there and that will
actually lend to uh it add V vitamin A
to your stew you can also make a soup I
actually love sweet potato soup um you
can look up the recipe but I like
cooking down the sweet potato with a
little onion a little bit of Ginger uh I
cook it in vegetable broth Mak makes it
nice and soft add a little touch of
coconut milk uh for richness a little
paprika apple cider vinegar can even
chop up some apples in there cook oil
together put them into a blender and
puree it really really smooth that
actually is a very nice uh uh sweet
potato soup lots of variations lots of
ways you can spice it up and create the
flavor uh profile a little bit
differently but sweet potatoes vitamin A
chalk full of vitamin A good for retinal
Health good for eyesight good for
protecting your vision now food number
three colored greens now colored greens
are part of Brasa and Brasa contains
suor fanes these suor fanes are natural
chemicals are actually really great for
our metabolism they lower inflammation
they're good to help us fight excess
harmful body fat lots of good reasons to
actually have uh collard greens as part
of the so Brassica family but guess what
collard greens also have a lot of
vitamin A in fact one cup of Co cooked
collard greens has 80% of your daily
value percent daily value so it's a
great source plenty uh in collared
greens so um collared greens are cooked
in a lot of different ways um I always
say try to cook your Healthy greens and
the healthiest way possible so you're
not taking something good and you're and
you're cooking in a way that actually
doesn't make it as takes away from some
of its health so what I like to do you
take collar greens these are big leaves
uh and you kind of cut out with a knife
the stems you can pile up you know the
the leaves uh with the stems cut out and
then roll them up and roll them up into
sort of like a big fat green cigar and
then you can slice them on a cutting
board into a little strands now you've
got these strands you can loosen them up
and then take a cast iron pan a little
bit of extra virgin olive oil a little
bit of salt um a little bit of garlic
chopped garlic saute and saute The
Greens in that if you want to put a
little bit of vegetable stock in there
uh it's it actually is really good and
then you can add some red chili flakes
squeeze a lemon and now you have a kind
of a Mediterranean style uh collared
green sauté uh if you want to serve it
make it kind of Brazilian style you can
serve it with rice and beans beans are
good for your gut microbiome and there's
more research coming out now showing
that good healthy gut gut microbiome
healthy gut bacteria the 39 trillion
bacteria in our gut are also important
for actually protecting our vision and
helping to prevent uh macular
degeneration this is an area of research
that's still being worked out but
clearly gut health is brain health and
the ey is part of the brain uh as well
all right food number four cantaloupe I
love cantaloupes all right I got to tell
you I got a weat spot for cantaloupes I
I love me melons in general but
cantaloupe is one of my favorite a
really really nice ripe juicy cantaloupe
great source of vitamin A one cup of of
cutup cantaloupe has about 30% of your
daily value for retinol all right
retinoic acid vitamin A so it's a great
source and who only eats one cup of
cantaloupe right I usually eat when I'm
sitting down eating a cantaloupe and cut
up into cubes I'll probably eat one or
two cups actually and so you get
basically more than half of your daily
um value of vitamin A
by just eating a serving or or two of
cantaloupe now I like to eat cantaloupe
plain but if you want to actually get a
little bit fancier and do some
interesting things cuz who likes to eat
the same thing the same way all the time
I know where creatures of have it but I
think if you want to love your food to
love your health and love your vision
health you might want to try mixing it
up a little bit and if you're having
guests over you want to impress them try
grilling your cantaloupe so if you want
to try grilling cantaloupe that's a
really amazing way
if you're having compy over um just cut
out the slice of cantaloupe you know
kind of like a boat of cantaloupe all
right um stick it on the grill uh get
some Grill lines on it uh you'll get
that you you'll start cooking it a
little bit and then uh squeeze some lime
and chili powder on it and now you'll
get this really zingy sweet delicious uh
slightly Smoky cantaloupe that'd be a
great kind of an appetizer uh to serve
people and have it on the on the table
uh for company the other thing you can
do if you want to make it more of a
dessert cantaloupe is great cut up along
with strawberries and chop up a little
bit of mint mix it together and you've
got this great really summery fruit
dessert food number five corn corn what
say says summer more than corn well corn
actually contains ltin and zanthin the
same thing that's important for
protecting your vision from vision loss
from macul generation and yellow corn
has the highest amount of lutein and
zanthin blue corn has the least all
right so get yellow corn and I love just
fresh corn on the cob you know you can
pick out uh the corn it's already uh got
it's got the covering on it the leaves
on it you peel it off uh rinse it off
and just boil it don't overboil it boil
it just to its right you can look up on
the Internet how to actually do this and
then just eat a simple uh cup of corn
again rather they put butter on it which
is kind of a you know old tradition like
when I was growing up we always put
butter in our corn what I say is just
put a little extra virgin olive oil on
it and a tiny little bit of salt and
you'll get a really delicious flavor and
now you get the polyphenols from the
olive oil as well as the lutein and
zanthin from corn and by the way corn
protein new research shows corn protein
is also good for cognition good for
memory and so Corn's just a really
simple but great
and healthy food popcorn also a good
source of dietary fiber but let's talk
about uh corn you can make corn in a
salad uh so cook your corn slice off the
kernels you want to mix it with some
beans some cooked beans and chopped
rubell pepper um add a little bit of
lime juice add a bit of extra virgin
olive oil now youve got like a room
temperature salad you can serve it's
great summer or I actually love corn
soup now you can make a corn chowder or
you can make a smooth corn soup and and
uh I like a smooth corn soup you can add
a little bit of cumin and turmeric for
color and some spiciness a little bit of
of a little bit of healthy spice uh
never hurt anybody and corn soup is a
great way uh to actually do that hey
there are you ready to use food to
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my course now back to the video so uh
now here are some of the things uh that
you can do to avoid vision loss uh above
and beyond sort of the foods that you
eat so we talked about five foods that
you can actually eat to protect your
vision but here's a couple of other tips
uh to protect your vision as well number
one avoid excess salt salt in our food
tastes great but unfortunately too many
people eat too much salt I mean if you
go to a restaurant and you see how they
actually cook uh food go ahead in an
open kitchen and just watch the person
who's uh cooking and you'll see often
times when they put salt in a pan they
put a ton of salt in a pan does taste
good but over time excess dietary salt
gives us hypertension high blood
pressure the salt in your blood actually
causes fluid into moves fluid into your
bloodstream now you got like a huge
amount of of fluid in your body that
causes hypertension it stresses out the
lining of your blood vessels called the
endothelium and now your blood vessels
get hard and that is a setup
hypertension is called the silent killer
and it sets you up for heart attack and
stroke now hypertension in and hardening
of the vessels in your retina and
underneath that layer also can
accelerate vision loss as well so you
don't want to actually have too much
salt good for your brain uh to lower
salt good for your vision as well now
one of the things is where a place that
you can often find excess salt is an
ultra processed food so along with all
the other usual reasons to avoid Ultra
processed foods protecting your vision
is another one because of the excess
salt that's often found in extra uh in
Ultra processed foods another thing you
want to do uh to avoid is that you to
avoid overeating because overeating
excess caloric intake sets you up for
metabolic syndrome metabolic syndrome is
a setup for type two diabetes and type 2
diabetes can lead to diabetic
retinopathy remember the retina is the
back of the eye that carpet and diabetes
can affect and damage the retina
especially the circulation the blood
vessels feeding that retina you get
leakage you get non-perfusion you've got
um blood vessels going like crazy and
you can actually bleeding in your retina
and that can wipe out your vision as
well so um avoid diabetes okay and one
way to avoid diabetes type 2 diabetes is
actually to avoid overeating there's a
lot of other ways uh that that are
involved with this as well but
overeating is a is a big one now there
are some other things you should look
for uh on and on an everyday basis to
make sure you're protecting your vision
for example if you have blurred vision
that's a symptom uh blurred vision is a
symptom of all kinds of eye diseases if
the blood Vision doesn't clear up or you
start seeing wavy lines in your sight
line better go see an idem doctor all
right um or if you can't see out of one
eye most people don't do this because we
just look out of both eyes but if you
cover one eye and you can't see anything
all right but on this eye you cover it
you can actually see you got a problem
with one eye uh then you need to see an
eye doctor because one of those eyes the
one that's that's um that you can't see
out of well is going to have a problem
you got to go to an opthalmologist
that's an eye doctor who then can
actually give you a proper diagnosis
okay go to the eye doctor not the optom
omist the optometrist actually measures
your General Vision and can fit you for
eyeglasses but you want to go to the
opthalmologist for medical treatment uh
and maybe surgical treatment as well uh
that's when you're actually looking for
these submision symptoms uh that signify
it's a red flag you got to go to an eye
doctor now when you uh get to your
middle age like 50 and above you should
be getting an annual dilated eye exam
every year what's a dilated eye exam
that's basically where they you know you
go to the eye doctor
after they make you read all the lines
on the chart you know at the back of the
room then they actually gives you some
eye drops and those eye drops will
dilate your pupil all right the black
spot in your eye and then the eye doctor
will have you rest your chin in kind of
a while you're seated in kind of a
device and uh uh and they'll use that uh
to actually a slit lamp to actually look
uh at the back of your retina they can
see everything all right U when you get
a dilated eye exam by the way which you
know hopefully you'll get a check out
they'll look at your retina they'll look
at your macula they'll look at uh other
parts to make sure everything is looking
good and sometimes I also take a picture
there's a special scan called ooc
Optical coherence tomography it's kind
of like a CAT scan of the back of your
eye but it's really really fast and
doesn't give you radiation um and you
can actually check the the health of the
the blood vessels and the retina to make
sure there isn't fluid there uh but if
you get a dileted eye exam you're
probably going to need a ride home so
better you know uh have a friend or a
family member take you to the aor
they're going to drive you back because
once they give you the uh ey drops to
dilate your pupil it takes a few hours
before your pupil um gets back in goes
back to normal size and when your
pupil's really big um first of all
you're really sensitive to light second
you can't really see that well so you
don't want to be driving um so get a
ride for a dilated eye exam all right so
here's the sum up number one if vision
is one of your most important senses
which I think it probably is you want to
actually be aware that there are things
you need to do to protect it and in
addition to taking arids or arids 2 that
contain lutee and zazan then you can use
diet you can eat eggs uh the colorful
vegetables uh sweet potato uh collared
greens corn cantaloupe we talked about
those there's many other foods that
actually have lutein and cazan and
vitamin A you want to actually get a
regular eye exam with your
opthalmologist and and do an eye exam at
home you know cover up your eyes and see
if you can actually read well if you
can't you got blurred vision or uh black
spots or blurry spots you might want to
go see an opthalmologist and after you
see an opthalmologist I'll tell you be
compliant follow the instructions of
what they tell you especially if you
have any followup visits all right you
don't want to lose your vision your eye
doctor your opthalmologist is there to
take care of your vision all right so
it's up to you to predict your vision
your opthalmologist will help you do it
at the medical level and there's foods
that you can actually eat in order to be
able to help protect your vision as well
I hope you learned something about your
vision and how to protect it thanks for
watching and I'll see you on the next
video hey if you like that video then
you're going to love this one check it
out