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what are some of the specific Foods or
nutrients that could have a positive
effect on your vision for 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 from the National Institute 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 and 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 suff and erance is
really you know some vitamins there's
lutein there's Z anth and these are
these chemicals that I just mentioned
zazan and Altin these are natural
chemicals that Mother Nature has laced
into Foods what are some of the foods
Water Crest kale broccoli red bell
peppers Persimmons uh
uh Tomatoes you get these same type of
natural bioactives just from the foods
that we can eat so you know this whole
idea of plant-based foods which is 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
brain circulation as well better blood
flow to the brain now I'm going to tell
you um not only is 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 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
elic acid from a strawberry ELC 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 elic acid when you eat an
organic strawberry grow 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 that eating just one cup of
ripe strawberries per day for six weeks
this is published in a research 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 it 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 anthos
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 twofer a
double barreled approach to overall
better quality of life and protected
function yeah certainly what you eat
matters especially if you're a gray
matter you know and and your eye health
and and performance we'll put we'll put
a list to to the studies also as well at
our show notes as we always do at
jim.com
notes um I do want to ask you this
question from our quick success
Community again people could go to
Quicks success.com to be able to join so
so I I believe we want to we always want
to be able to give people option to be
able to to change Behavior right because
information alone isn't going to change
their life um it's the acting and the
application right and you know there's
always these choices we can make and
there's really only four choices to make
change you either stop something you
start something you do less of something
or you do more of something right and so
let's talk about the question that we
had in our community was if you could
identify three and I know they're much
more because you talk about a lot of
different foods which is amazing to have
options in the book and I highly
recommend people get their copy do you
have three favorite foods that you think
uh people should add and also three
foods we should delete or at least
reduce and I know they're going to be
more than three but maybe we could uh
start with the three you would avoid or
at least you know do your best to be
able to manage and do less of and then
maybe we could talk about three that
would be specifically you know Wonderful
not just for eyes but just in just in
general your favorite
sure listen this is as you pointed out
this is a big area in my two books eat
to beat disease and E to be your diet I
actually talk about more than 200 foods
that are all been vetted and actually
float to the top as super healthy and I
also identify a number of foods that cut
down or cut out but let's start with
three right because people can remember
threes and and I love kind of like your
your framework of of the four choices
that you can actually make so here are
three things that I would actually tell
you as a food is medicine
researcher and as a clinician who wants
to put rubber on the road to help people
uh get started uh to do something for
themselves three things to actually
avoid all right cut down or cut out
let's call it that let's put it that way
um soda I would say um drinking soda
which is really popular I grew up
drinking soda you know like every most
other people um something to cut down
and cut out lots and lots of added sugar
to it okay and even the diet sodas we
should actually have um uh non-nutritive
artificial sweeteners
um they actually can also damage our
circulation and damage our brain
function by in in interfering with our
gut health which we're now beginning to
realize is connected to our vision
health and our brain health and our
overall body Health as well so cut down
cut down or cut out sodas whether it's
diet or regular number one number two
cut down on ultr processed foods and
when I and I'll give you a concrete
example if anybody who follows Sports
you know that the the big events whether
it's the Olympics or whether it's the
Super Bowl uh you know people get
together and what do they do they bust
out the chips uh chips actually are a
great example uh you know those nuclear
colored chips are a great example of
something that everyone loves okay but
they're Ultra processed they take Whole
Foods like wheat and other types of
whole grains and they machine them and
extrude them and then paint them with
colors and then put artificial
preservatives and flavorings and
Seasonings all to to do something that
really might be addictive you know
because it's hard to eat just one um but
the bottom line is that th those Ultra
processed foods of which I think snack
chips are a great example you you name
your favorite ones cut down or cut out
because those actually harm our overall
health defenses they take down our
Shields including for our vision
including for our brain um eat them
every now and then if you want but
honestly they're not good for you cut
down or cut out the third one I would
actually tell you is processed Meats
proc meets by the way by the World
Health Organization is classified as a
carcinogen all right we do know that
actually eating process Meats is increas
increases the risk of colon cancer and
esophageal and stomach cancer if you eat
them a lot now think about the great
school cafeteria or maybe the mom's
lunch made with that sliced baloney or
whatever you got in the deli so common
right like we probably grew up with that
kind of stuff surrounding us we now know
with modern research that those types of
ultra processed Meats baln salami
pepperoni all the stuff that are made
I'm not talking about the old world old
school things that are air dried and
minimally no preservatives put in them
those are a different type of product
I'm talking about the stuff you can buy
cheap at the deli that are found
everywhere they're sliced under your
pizza cut down and cut out that is
definitely you're filled with um added
nitrates or added coloring added
colorings and Seasonings you get a lot
of stuff on there by the way I had a PTI
patient once who was a USDA inspector um
and he was specifically inspecting the
factories that were making process meats
and he and he told me he he lit up my
Awareness on this because he said you
know some of these sausages that are
made he's like you know they they they
um they make the sausage in a casing
they drop them into a vet a swimming
pool filled with artificial chemicals
and preservatives and flavorings and
just leave them there for for months and
then what happens is that you know the
the casing wrinkles like your fingertips
in a bathtub or in a swimming pool he's
like and that's basically what you're
actually eating and he's like and I said
oh really that's that's alarming and he
said let me tell you something that's
more alarming he's like I used to wear
rubber boots to go into this Factory to
and uh inspect them and he said I'd have
to change my boots every few months
because the liquid on the floor would
dissolve the rubber in my boots and I'm
like all right that's it I get it and so
those are the three things that c down
to cut out soda regular diet Ultra
processed foods like snacks and chips
that are so common and the third thing
is processed Meats look if you want to
have a little bit every now and then
that's probably fine but this these are
things that definitely cut down now that
you have room because you've eliminated
or greatly reduced that you subtracted
what are three foods are your favorite
that you would add okay now if you want
sort of what I call grand slammer Foods
these are foods that do not just one
thing but they do multiple things uh to
light up your life okay light up your
health including in Vision including
brain health including heart health
including muscle function if you're
trying to be fit and you're working out
and you want better muscles you need to
regenerate your muscles you need better
blood flow so I like that I'm going to
give three grand slamming foods that I
think are just winners number one tea
all right tea is the second most
commonly drank beverage in the world I I
have one as well okay uh and we used to
think that green tea was like the best
probably is but recent researchers shown
that green tea oong tea black tea even
super fermented tea like puer tea which
is a tea from Southwest China all light
up your health better for gut health
better for circulation better for brain
health lower suppression improves your
blood pressure amazing uh uh but
scientifically shown and clinically
shown benefits so tea is one category to
add in your life um by the way don't add
sugar to your tea all right drink it as
straight you can and if you're going to
add sugar be if you're going to put
sweeteners you can use honey you can use
sort of more natural sweeteners just
don't dump chunk lots and lots of of uh
cane sugar into it um and and dairy too
I'm giving you some fine points here uh
but they're practical I think people
like practical things you know the
British tea is actually to use milk in
your tea the afternoon tea have a little
milk or cream to your tea a lot of
people like that look yeah the
polyphenols in the tea the pakin that
are good for us that's what lights up
your life they get caught in the little
silap bubbles that that dairy cow Dairy
actually forms in tea these are
invisible soap bubbles you can't see
them chemically they form soap bubbles
when you drink it actually um the the
the good stuff the Gavin actually are
still stuck in the bubble and they just
go right through your stomach and so you
only absorb maybe 30% of the good stuff
rest of it just kind of tumbles out of
you all right and so if you want to get
the most I always talk about getting the
most out of whatever effort you're doing
if you hold back on the dairy nut milk
was okay it's the cow milk that actually
forms those bubbles so almond milk soy
milk all those are fine if you want to
cut it um that's a so tea something to
include second berries I'm I'm using
berries as a category so you get to
choose your own all right strawberries
raspberries blueberries blackberries
lingan berries you pick your
huckleberries pick your own wherever you
are they are tiny but powerful because
the bright colors the blues the Reds the
oranges are all made with are all caused
by and and the and the amazing flavors
that that pop out of a r Berry is
actually made with uh it's caused by
these bioactives but polyphenol the elic
acid the anthocyanins that really really
light up your health in all kinds of
different ways and by the way for
berries here's something practical look
I'm a big believer in going to the
farmers market and buying the seasonal
fresh berries but here's the thing you
can actually get frozen berries which
are less expensive expensive and you can
buy them in bulk and store them in your
freezer easier to deal with okay and
they have the same bioactive value
they're picked from the field flash
frozen and you're good so second berries
choose your own they're all good fresh
or frozen I'd still recommend that you
go for those now that you have some room
because you removed other things third
thing that I would actually tell you is
brassa which is a category of vegetable
all right if you're in Asia that'd be
Bak Choy Gand these are all the kinds of
very common if you go to your local
Asian grocery store almost all the fresh
Greens in the produce section are going
to be brassa all right um but if you're
on the other side the Mediterranean
which you also know is a super healthy
way of eating you're talking about your
broccoli you're talking about your black
kale the C Tuscan kale the cavalin Aro
you're talking about your cauliflower um
all kinds of different types of greens
of different sorts great source of der
ter fire great source of bioactive that
actually light up your brain health and
light up um your blood vessel your
vascular health and light up your immune
Health while lowering inflammation and
you get to choose from the repertoire of
Mediterranean recipes going back
Generations or the repertoire of Asian
recipes to be able to find ways to take
the salad bar which I find one of the
most boring things that you can actually
encounter and to turn it into something
that you would actually look forward to
eating to look look forward to eating
because it really really tastes great so
the three things I would say tea berries
and this whole brassa side that you'd
find in the produce section of either
the Mediterranean Market or grocery
store or the Asian market and now
there's no excuse not to be able to find
something green that you'd like to eat
that's absolutely fantastic I know our
listeners really appreciate that and I
want to remind our listeners that every
day you have a you have a chance because
you can make new choices hi there if you
enjoyed watching this video I know
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