The saying ‘an apple a day keeps the doctor away’ is one we’ve all heard time and time again. However, scientists have now highlighted another fruit that could be a game-changer for eye health.
Last year, the National University of Singapore asked 34 older adults to either consume 46g per day of freeze-dried table grape powder or the same amount of placebo powder in a 16-week clinical trial. They were keen to understand how this consumption impacts a number of factors, including ‘macular pigment’ – a yellowish substance that protects the eye and helps with vision.
After taking various measurements every four weeks, data analyses showed a remarkable difference in eye health between those who ate the grape powder and those who didn’t. Most crucially, this encompassed an improved ‘macular pigment optical density’ among grape eaters, associated with healthier eyes and better cognitive function.
The eye’s antioxidant defence system had generally improved among grape-eaters too, which may be linked to the fruits’ rich antioxidant content. It’s possible this could help to fight ‘oxidative stress’ – a condition linked to cataracts, glaucoma and other age-related eye problems.
Lead author Dr Jung Eun Kim previously explained: “Our study is the first to show that grape consumption beneficially impacts eye health in humans, which is very exciting, especially with a growing ageing population. Grapes are an easy, accessible fruit that studies have shown can have a beneficial impact in normal amounts of just 1 ½ cups per day.”
Beyond grapes, the team suggest that various other ‘dietary antioxidant-rich foods’ may help in ‘managing visual impairments’.
The Macular Disease Society has outlined kiwis, oranges and tomatoes as other antioxidant powerhouses, though a limited number of studies have assessed their impact. “The main focus of research into the link between antioxidants and eye health so far has been on vitamins A, C and E,” a booklet from the society reads.
“These vitamins help to maintain healthy cells and tissues in the eye and can be found in many different fruits and vegetables such as oranges, kiwis, green leafy vegetables, and tomatoes. They can also be found in nuts, seeds, dairy products and eggs and many other food types.
“More recently, interest has grown into the effect of the antioxidant lutein,a carotenoid (pigment) found in high quantities in green leafy vegetables. Lutein, with zeaxanthin, forms the macular pigment, absorbing potentially damaging blue light and free radicals.
“This in turn relieves oxidative stress – a state in which free radical generation compromises the ability of the antioxidant defence system to neutralise their reaction before they cause damage to cells.”
