The main cause of view loss as people age age related macular degeneration or AMD. But, the disease is preventable—and a recent study In the diary nutrients suggests the popular superfood goji berries could be a powerful prevention tool.
The researchers asked 13 healthy people ages 45 to 65 to consume about an ounce of dried goji berries five times a week for three months, while another 14 participants consumed a commercial eye health supplement for the same period. Comparing the density of protective pigments in their eyes before and after the study period, the researchers found beneficial changes only in the goji berry group, while the supplement group showed no improvement.
The boost to eye health most likely came from two compounds, lutein and zeaxanthin, which are high in the berries and are known to improve AMD-related eye diseases, according to the study’s lead author, Xiang Li, Ph.D.(c), in the nutritional biology program at the University of California, Davis.
“These two compounds are like sunscreen for the eyes,” she says. “The higher the amount in the retina, the more protection you have. That’s important for early-stage AMD, but it’s also helpful even for those with healthy eyes because it filters out harmful blue light and provides antioxidant protection.”
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One of the benefits of dried goji berries, he adds, is that a very small amount is needed to make a difference, and the compounds are also highly bioavailable. Li says that means they’re generally well-absorbed from the digestive system so the body can use them.
Don’t have a reliable source of dried goji berries where you live, or just don’t like the taste? Good news: You can also get those same properties from other foods, according to research in the British Journal of Ophthalmology.
Lutein and zeaxanthin are usually combined in certain foods, with the best sources being egg yolks, corn, orange bell peppers, spinach, zucchini, and various types of squash.
Regardless of what you choose, it’s important to focus on protecting your eyes as you age with good nutrition, says Li. AMD can affect your central field of vision and reduce your ability to recognize faces and read. In its early stages, there are usually no symptoms, so thinking about the health of your eyes now can go a long way toward protecting them as you age.
For more information, see the The 6 Best Supplements for Your Eyes, Experts Say.
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