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Episode 1
Eye on Nutrition: Going Beyond Carrots

Episode 1 - The Eye-Q Podcast.png

Welcome to The Eye-Q Podcast, hosted by Dr. Rani Banik. America's integrative neuro-ophthalmologist. Get ready to explore the intricate connections between the brain and the eye through neuro-ophthalmology. Journey with Dr. Rani into the world of integrative ophthalmology, where cutting edge science meets holistic wellness. 

 

Discover how to protect and preserve vision through powerful preventative strategies, based on eye-smart nutrition and lifestyle modifications. Whether you're an eye care provider, or just curious about how to maintain healthy vision so you can see the world more clearly, join Dr. Rani for exciting and eye-opening discussions which will no doubt, raise your Eye-Q.

In this inaugural episode of The Eye-Q Podcast, Dr. Rani Banik, America’s Integrative Neuro-ophthalmologist, highlights the four important nutritional strategies to follow for optimal eye health.

Learn why carrots are just the tip of the iceberg when it comes to ocular nutrition. There are over 30+ nutrients and 40+ foods that can help support eye health. Dr. Rani shares the importance of a plant-rich diet, eating a diverse range of colorful foods, avoiding processed foods, and supporting gut health for optimal eye health.


IN THIS EPISODE YOU WILL LEARN:

00:03:43 - What is the purpose of the Eye-Q podcast and how can listeners support it?

00:04:17 - What is the focus of the first episode and why is ocular nutrition important?

00:04:32 - What information is provided in the book "Best Foods for Eye Health A to Z" and why are various nutrients important for eye health?

00:05:02 - Who is the guest expert introduced in the podcast and what is their background?

00:05:45 - Why is nutrition crucial for maintaining eye health?

00:14:08 - What are macular carotenoids and how can egg yolk and a plant-rich diet benefit eye health?

00:18:45 - What research studies are mentioned in the podcast and what do they reveal about eye health?

00:22:00 - How do lifestyle choices impact eye health?

00:25:10 - What role do nutritional supplements play in eye health?

0:27:00 - Can you share personal experiences or testimonials related to eye health and nutrition?

00:30:23 - What are the four strategies for maintaining eye health discussed in the podcast?

00:30:57 - How does a healthy diet help in preventing eye conditions like macular degeneration, cataracts, and optic nerve conditions?

Links

Transcript: https://docs.google.com/document/d/1KronLd6IZs0B4j3SixFc3PVxe5oNnn3p5io24URzSs4/edit?usp=sharing

Ageless by Dr. Rani: https://shop.rudranibanikmd.com/

Ageless Eyes Bundle: https://shop.rudranibanikmd.com/collections/all/products/bundle

Dr. Rani’s Website: https://www.drranibanik.com/

Dr. Rani’s Instagram: https://www.instagram.com/dr.ranibanik/

Transcript

Welcome to the Eye-Q podcast, hosted by Dr. Rani Banik, America's integrative neuro-ophthalmologist. Get ready to explore the intricate connections between the brain and the eye through neuro-ophthalmology. Journey with Dr. Rani into the world of integrative ophthalmology, where cutting edge science meets holistic wellness. Discover how to protect and preserve vision through powerful preventative strategies, based on eye-smart nutrition and lifestyle modifications. Whether you're an eye care provider, or just curious about how to maintain healthy vision so you can see the world more clearly, join Dr. Rani for exciting and eye-opening discussions which will no doubt, raise your Eye-Q.

 

Hello, everyone. I am so excited to be here with you today. Today is the first episode of the Eye-Q podcast. This is something that I have been dreaming of for years. I have been wanting to start my own podcast for at least five or six years now. And, you know, I've been a guest on many other podcasts, at least 80 other podcasts. I've been experts on summits and docuseries and TV and radio and other types of media, but I've never done my own podcast. So here it is. I am so excited to share all this information with you. So, again, the name of my podcast is the Eye-Q podcast. And the reason I named it this is because through the podcast, I want everyone to learn and to be able to elevate their knowledge about vision health and brain health.

 

So in terms of what we're going to be covering in this podcast, because with my background being a neuro-ophthalmologist, I do want to focus on neuro-ophthalmic topics. So conditions like optic neuritis or idiopathic intracranial hypertension or migraine, which is a huge interest of mine, we'll be talking about those types of topics. But in addition to that, I'm also going to be sharing with you the latest in research studies. What are the latest technologies, the breakthroughs that have been published recently? And then I'm going to add in an element of integrated and functional medicine. Now, many of you may not be familiar with what that is. But basically, it's a holistic way to look at health based in nutrition and lifestyle modification and really a balance of various different systems. So the eye is not an organ in isolation. It's really very intimately connected with so many other organ systems in the body, ranging from the cardiovascular system to the gut system, to the immune system. So I'm going to be taught in the brain, of course, the central nervous system. We're talking about how the eye relates to other organs in the body and what we can do to support our eye health at a very foundational level. Again, based in things that are within people's control. So their nutrition and their lifestyle choices and perhaps supplementation as well. And mindset, which is really, really important when it comes to vision health.

 

So, again, we're going to be covering a whole range of different topics in this podcast. Sometimes I'm going to be doing the podcast episodes on my own and sharing my own knowledge and experiences in these various different topics. But sometimes I will have guests. So I'm going to be inviting some expert guests to interview and get them to share their insights and knowledge about their areas of expertise and occasionally I will also be inviting some patients to join me and I will be interviewing my patients so you can get a very personal perspective and learn about other people's journeys with their eye health and what they've done to really boost their eye health and maintain healthy vision so I'm really, really excited to bring all of this information to you.

 

And please, whether you're an eye care provider, either an ophthalmologist or optometrist, or perhaps you're a lay person and you just want to improve your eye health, please take a listen. And also remember to leave a review for the podcast at the end as well, because I want to share this information with as many people as possible. The more reviews, the better it is, the more visibility the podcast will have. Let's get started. Episode number one. I'm going to be talking about something which is very near and dear to my heart, which is nutrition. And so we're going to be talking about ocular nutrition, how to go beyond carrots. So many of you may know that in addition to being a practitioner, I'm also a researcher, but I'm also an author. And I authored a book called Beyond Carrots, Best Foods for Eye Health A to Z. It was released in the spring of 2023, and it's gotten really amazing reviews. I'm so grateful for people's comments and reviews on it. And really, it has helped both practitioners and patients alike. So if you're interested to go deeper, you can definitely check out my book, Beyond Carrots. I also have a cookbook, which is a companion book to Beyond Carrots, where I have over 200 recipes that are curated for eye health, with specific nutrients and ingredients that are curated for eye health. But today, what I want to share with you is an excerpt from my book. So in my book, in chapter one, I talk about the many, many nutrients we need to keep our eyes healthy. There were actually not just one or two nutrients. There were over 30 nutrients we need to keep our eyes healthy. And there are also, fortunately, many foods that can provide us with those nutrients. So you're not locked into eating the same thing every day. There's actually a diversity of different foods that can help you support your eyes. So I'm going to be really expanding on chapter one in my book. And actually, there are four strategies I share in chapter one, which are basic kind of guiding principles as to how you should eat, how you should choose to support your eyes via diet. So these are called four eye healthy strategies. And what I'm going to be doing is I'm going to be sharing with you my...

 

OK, we're going to cut out this part here. Sorry, I didn't have it ready yet, but I'm going to cut out and start right over here.

 

So if you are listening to this podcast via audio, I do encourage you, if it's possible, to actually watch the podcast. Because I'm going to be sharing some slides. And in these slides, there are some really great images and tips. So please, if you're listening via audio, if it's possible, switch to video as well. So let me ask you all a question.

 

What do you think is the most important food for eye health?

 

If you had to choose just one food, what would it be?

 

Well, whenever I ask this question, the vast majority of people will say carrots.

 

Aren't carrots supposed to be good for eyes? Aren't they supposed to give you good 20-20 vision or help with your night vision?

 

Most people, yes, will say carrots. And yes, it's true.

 

Carrots are helpful for eyes. But they're not the only food that is important for our eyes. So this is kind of a trick question. It's not, what's the most important food for eye health? It really is, what are the most important foods, plural, for eye health?

 

Because we do need a diversity, as I was saying earlier, of at least 30 nutrients and 40-plus foods that can provide those nutrients for vision health.

 

But as an aside, I wanted to share this with you. This is kind of an interesting historical fun fact about where did this whole concept of carrots being good for eye health, where did it come from? Where did it stem from? Well, it actually goes back to World War II. So a little bit of World War II history here.

 

The Germans and Nazi planes were coming in and they were bombing England. And they were coming in in the middle of the night and dropping their bombs over British cities. But the British were somehow able to detect their planes and shoot them down before the bombs could be dropped. So the British had this very amazing defense in their air force where they were able to shoot down the planes.

 

But the Germans couldn't figure out how is it that the British are detecting our planes in the dead of night, in the blackness of night? And so the British started spreading this myth that their pilots were all eating carrots and the carrots were giving them excellent night vision. And that's how they were able to detect the German planes and shoot them down before they dropped their bombs.

 

Well, that myth started to spread. And then basically, the German pilot started eating carrots. All the German military started eating carrots. And then the general public started eating carrots. There was actually a carrot surplus because so many carrots were grown, there were too many carrot crops.

 

So that was kind of how this all came about. But I'll tell you the reality of what was actually happening. The British had a secret weapon. The British had detected radar technology. And back then in the late 1940s, radar was brand new. The radar allowed them to detect the German planes in the middle of the night and shoot them down. So the carrots were kind of a cover up for the radar.

 

But basically, there was a whole propaganda campaign revolving around carrots during World War Two, and it became a very, very popular food product. Particularly for eye health. And that has stuck basically through the generations. You know, you probably heard this from your parents or your grandparents. Eat your carrots. They're good for your eyes. Well, they are good for your eyes, but it's not the only food.

 

So let's move on here. As I was saying earlier, it's not just one food product. One nutrient that we need to support our eyes. So we really need for the various different structures in the eye. If you think about the eye, it's not just a single, it is an organ, but it's made up of about 40 different parts and over 200 different cell types. So to support the entire range of all the structures in your eye ranging from the front of the eye, the cornea, to the conjunctiva, the sclera, the lens, the ciliary body, the vitreous, the retina, the optic nerve. To support all of that, we don't just need one nutrient. We need a range of about 30 nutrients, and we need lots of different foods.

 

And as you can see in this picture here, There are many, many different foods that can support your eye health. But one thing I want to point out is that many of the foods, if you look at the diagram, I have images of veggies and fruits and nuts and seeds and select animal products as well. But the vast majority of foods are plants.

 

So next, what I'm going to share with you are my four top strategies for designing an ideal eye healthy diet. That was how to go beyond carrots. So the four strategies, again, are in my book. It's I believe it's page 18 in my book is where it starts. And I go deep into it there.

 

But I'm going to share with you these four strategies so that if you're an eye care provider yourself, you can talk to your patients about these four strategies and share them. They're very simple. If you're a person who just wants to promote their eye health, they're very, very simple practical things you can do starting today to really to craft an ideal eye-healthy diet.

 

So let's get right into it.

 

Strategy number one is to eat a plant-rich diet. So what do I mean by this? I don't mean that you have to be vegan or vegetarian. You don't have to be plant based to do this, but your diet should heavily focus on plants.

 

And as I was saying earlier, there is a range of plants that you should include in your diet, going from vegetables to fruits to nuts and seeds and legumes and whole grains. These plants will provide you with all the vitamins, the minerals, the antioxidants, the phytochemicals, which are bioflavonoids that your eyes need to stay healthy, plus some omegas as well.

 

So have lots of plants in your diet. And a lot of people, they will ask me, well, Dr. Rani, I do think I eat plenty of plants. How much do I need to eat? When I respond with this, You should strive to have five cups, yes, five cups of veggies and fruits and other plants in your diet every single day. And when I first say that, most people will kind of be taken aback like, oh my goodness, there is no way that I can get in five cups a day. That is too hard to do. You know, I barely get like one cup a day. How can I do that? It's just impossible.

 

Well, the truth is, yes, most people probably get only one cup of plants in their diet a day. Maybe they're having, you know, some burger and they're having some tomato slices on their burger and maybe a leaf of lettuce. That is simply not enough. You need to eat more plants.

 

Now, again, plants should be the staple of your diet, but also it's okay to include animal products, specifically certain types of fish like salmon, trout, sardines, tuna. These are great fish that will provide your eyes with healthy omegas. Particularly omega-3s for your eyes.

 

And also eggs are a wonderful animal product that you can include in your diet as well. Don't believe all the previous fear tactics about eggs and cholesterol. There are studies that have refuted a lot of those earlier claims that eggs were bad for your cholesterol levels.

 

So you can eat eggs. And actually, I'll give you another fun fact here. The beautiful, a lot of people will throw out the yolk, but eat the yolk. Because that beautiful orange-yellow color in the yolk is actually from lutein and zeaxanthin. And these are two important nutrients that are called macular carotenoids. They get deposited into the retina in the back of the eye. They help protect against UV light and blue light and macular degeneration. So eat the egg yolk because that's where the beauty is. That's where the magic is in that egg yolk. Don't throw it away.

 

So, OK, strategy number one, eat a plant-rich diet. And I'm going to give you a really simple way that you can get this five cups of nutrition for your eyes in one go. Yes, you can do it all in one go and actually in one meal. Yes. How can you do this? Well, it is to have a green smoothie every day. Yes, the green smoothie, which is probably the best thing you can do for your overall health, not just your eyes, but it's also going to benefit your brain health and your heart health and your skin health, et cetera. But have that green smoothie every day. And what should you include in that green smoothie to get your five cups in? Well, I'll tell you.

 

Number one, leafy greens. You can pack in about three to four cups of your favorite leafy green into a blender or Nutribullet or whatever Vitamix, whatever blending kitchen appliance you use, but basically three to four cups of loosely packed leafy greens. And so it can be spinach, kale, collard greens, dandelion greens, arugula, whatever leafy green floats your boat. Put it in there, three to four cups, and then you're going to add one cup of berries. So berry of your choice. It could be blackberries, blueberries, raspberries, strawberries, goji berries. Those are great, too.

 

The color of berries, particularly the darker berries like blues and blacks, will give your eyes certain nutrients called anthocyanins. And I know I'm getting a little bit into the science of the nutrients here, but you can find out a lot more from my book. But anthocyanins are dark pigments that come from plants, and they actually are very potent antioxidants. And so they're easily found in berries. So add that one cup of berries. And not only that, berries provide you with other nutrients as well, vitamin C, they provide you with fiber. So it's a great way to add more plants to your diet is to have berries. And by the way, eating half a cup of berries a day can help reduce your risk of dementia. So the brain is intimately connected with the eye, but if you eat berries for your eye health, it's also going to help your brain health. So eat those berries every single day. So one cup for the smoothie.

 

And next you're going to put in about two tablespoons of seeds. Now this is your seed of choice, whether it's hemp seeds or chia seeds or flax seeds, whatever seeds you like, put them in there. And they will also provide your eyes with a diversity of nutrients, including protein and including ALA, which is an omega-3 precursor. It's a precursor to DHA and EPA. So ALA, in those seeds.

 

Next, you're going to add some nuts, the nuts of your choice, maybe a quarter cup of nuts. My favorite are pistachios because pistachios also have lutein and zeaxanthin. That's another fun fact. Of all the nuts, pistachios are probably the only nut that have a considerable amount of lutein and zeaxanthin. It's what gives it that beautiful yellowish green color of pistachio. So add some nuts in there and then milk of your choice, whether it's dairy milk or perhaps a plant-based milk, whatever milk you like that you can tolerate. And then some ice and blend it all up. And in one go, you will be able to have your smoothie, depending on how much lEye-Quid you add to it, will be anywhere from eight ounces to 16 ounces altogether. All in one go, in one meal. So if you have a green smoothie with your breakfast every day, you will automatically get your five cups in. You're done for the day. You don't have to think about it. And also that diversity of nutrients that go into the smoothie will cover a lot of those 30 nutrients that I mentioned that are important for eye health. So simple to do. I urge you all to try it.

 

I know a lot of people will initially say, well, how does it taste? You know, it sounds great, but how does it taste with all those greens? Like, isn't it really bitter? And really, it depends on your taste buds. It can be a little bit bitter depending on which green you choose to put in. But if you want a little bit more sweetness, again, the berries are a wonderful way to add a little bit of natural sugar. You can include a banana if you'd like. You can include some apple slices. There are ways to adjust it to your palate so try it. You have to experiment with it. Oh, another thing you can add to it if you do want just a little bit sweeter, a little bit less bitter are dates. Dates are wonderful to add to your smoothie as well so check it out, give it a try, make it part of your daily routine.

 

Let's now move on to strategy number two. And for those of you who are watching the video, instead of just the audio, you'll see that there's a beautiful picture here of lots of different colored foods. And it is important to eat the rainbow. I'm sure you've heard this before, eat the rainbow, but this is not what I mean. When I say eat the rainbow, I'm not talking about eating Skittles or M&Ms full of artificial colors and flavors. I'm talking about eating whole foods, again, most of which are plants. So eating whole foods, all the various colors are there because they are indicative of nutrients in those foods. Specific nutrients give the foods their colors. The polyphenols, the anthocyanins give the foods their colors. So eat lots of colors. 

 

As you can see in this diagram, there are lots of different shades of each of the colors. So you're going from you can go from deep reds to lighter reds to pinks, even oranges, yellows, different shades of green, lighter greens like from avocados or lime or green peas to deeper greens like from leafy greens. And then also in this rainbow, you're going to include darker foods like the purples, the blues and the blacks. Yes, you can include those darker colors as well. Purples, things like eggplant or purple cauliflower, purple cabbage, purple onions, purple corn. There's so many different foods that you can include. Even some blacks, like I was saying earlier, blackberries. There are darker, darker foods that are really, really rich in nutrients. So include all the various shades in your rainbow of colors. And one way you can track this is you don't have to count every single nutrient, every single food, but you can count your colors. And one easy tip I give my patients is try to strive for the rule of 21.

 

Most people will eat three meals a day, seven days a week. So that's an average of about 21 meals in a week. So what I tell my patients is include 20, strive to include 21 different colors in the week. So the rule of 21, 21 meals, 21 different colors. And maybe, you know, if you do this as a family, you can make it make it a fun family challenge. You know, make a chart, put it up on your refrigerator and check off who has had which color for the week. And try to see who's going to win in terms of the number of colors in a week. And you'll see it's not that hard. It's actually a fun kind of an exercise to do.

 

So moving on to, actually, before we get to strategy number three, we're going to take a very short break. So I will be right back. But let's go to a very, very short break. And then we'll go on to strategies number three and four.

 

You might have heard that eating carrots is good for your eyes, but what if we told you that there are more foods that can do wonders for your vision? Introducing, Beyond Carrots, Best Foods for Eye Health A-Z, the new book by Dr. Rudrani Banik, MD. In this eye-opening book, Dr. Banik highlights over 30 nutrients necessary for healthy vision, and shares 40 delicious foods richest in those nutrients.

 

Hi, I'm Dr. Rudrani Banik and I'm here to tell you there's so much more to eye health than just carrots and just beta-carotene. In Beyond Carrots, you'll learn how to keep your vision healthy and vibrant by using the power of nutrition. Imagine being able to see the world clearly in all its beauty for years to come. To keep your vision healthy and strong, you need to go Beyond Carrots.

 

All right. I am back with the Eye-Q podcast. It's Dr. rani Banik, America's integrative neuro-ophthalmologist, at least that's what I've been called amongst health and wellness providers. So we've been talking about four strategies that you can incorporate into your diet to provide your eyes with the nutrition that they need. The 30 plus nutrients from a variety of different foods. So we are now up to strategy number three. And this is one that I absolutely love to share because I always get a little bit of a giggle or laugh out of this one. This is strategy number three is to avoid sad foods. S.A.D., So what does SAD stand for? What does SAD food stand for? So SAD stands for Standard American Diet. Yes, what we're seeing here. So this picture is showing you lots of processed foods, high sugars, refined sugars, fried foods, just unhealthy type foods, like basically junk food is a SAD diet. And I know a lot of people in the Western world rely on a SAD diet for their diet. Nutrition, which is unfortunate because, um, the sad diet is really made out of foods that are not, some of them are not even natural, but they are very unhealthy. So there are three components to the sad diet that you need to avoid. Number one would be refined sugars where, um, Natural products have been basically stripped of their nutrients to make like white types of things, like, for example, white bread, white rice. These are very highly refined sugars. And so and then also simple sugars like just plain sugar. Sugars, colas, juices that have a really high simple sugar content, you should avoid this as well. And instead of having refined sugars, you want to have more complex carbohydrates and whole grains. That would be an easy swap to make. Next would be foods that are ultra processed. You've probably heard by now that ultra processed foods are really bad for your health. They can promote inflammation. They can do a number on your gut health, on your skin health, on your immune system. So try to stay away from ultra processed foods that actually have a lot of chemicals in them, like a lot of preservatives, just not the way nature intended.

 

And then the other thing you should avoid as part of the SAD diet are foods that are high in omega-6 fats. 

 

Now, I'm not going to get into all the various different omegas and what they are and everything. But basically what I'll share with you is that we should be having a nice balance between our omega-3s that are the anti-inflammatory omegas and omega-6s that tend to be the pro-inflammatory. You want to, in your diet, reduce the amount of omega-6s and increase the amount of omega-3s. And the omega-6s are, again, a lot of what you're seeing as part of this image here, unhealthy types of fats. So keep that in mind when you're thinking about your diet. 

 

So again, instead of having a sad diet, it's best that you try to switch over to a healthy basically a whole grain diet rich in mainly omega-6 fats, very little omega-3s, and also avoiding those ultra-processed foods and really opt for more raw foods or whole foods rather than processed foods. So, again, you can find a lot of information in my book, in my two books, Beyond Carrots and The Cookbook, which is Dr. Rani's Visionary Kitchen.

 

Now, the fourth strategy and sorry, I actually by accident, I took out the slide for the fourth strategy, but I'm going to share it with you right now. The fourth strategy is to support your gut health. 

 

Now, you may think, like, what does gut health have to do with eye health? I don't quite understand the connection. Well, emerging research has shown us that the gut, particularly the gut microbiome, is intimately linked to eye health. 

 

Now, you may have heard of the gut microbiome, but basically we have over 40 trillion organisms in our body that make up the microbiome. Many of them live in the gut. And these are a collection of bacteria, viruses, sometimes even fungi that live in the gut. And many of these organisms that live in the gut are actually healthy organisms. They don't cause disease. They actually help us function. They help to produce vitamins like B12 and vitamin K. They help to keep away pathogenic organisms. They help to modulate the immune system. So the gut has a very close connection with the immune system. They also help to modulate neurotransmitters. The gut is actually responsible for creating about 70% of our neurotransmitters, including dopamine and serotonin. A lot of it is not made by the brain.

 

So the gut microbiome is important for these various reasons. And we know from early studies that when there is an abnormality or imbalance in the gut microbiome, when there are too many pathogenic bacteria and not enough commensal bacteria, which are healthy bacteria, there can be disruption in the immune system or disruption in neurotransmitters. So you want to support a healthy gut. And the research is early, but it's shown that there are certain bacterial strains that may be associated with or unhealthy bacterial strains that may be associated with conditions like macular degeneration, with dry eye, with glaucoma. And also this is a big one, uveitis, which is inflammation of the eye. So we are just learning about the intricacies of all of this. It's not to say that there's a particular bacteria that you absolutely need to eradicate or other bacteria that you absolutely need to boost. But in general, you want to support a healthy gut microbiome to support your eye health. And how do you do that? Well, it's by eating lots of probiotics and prebiotics.

 

Now, probiotics you've probably heard of, which are live bacterial cultures found in certain foods, usually fermented foods, or foods like yogurt or kefir or miso or kimchi or other soy products that are fermented. Those are great live probiotics that you can include in your diet, but also prebiotics. Prebiotics like foods that are typically high in fiber, which the healthy gut bacteria feed off of. So, for example, foods like and some of these are duplicates from what the foods that I talked about before, like leafy greens, like spinach or collard greens, mustard greens. Also, certain nuts and seeds are great prebiotic foods. Also, fiber-rich foods, also broccoli and bok choy are part of this and other compounds like inulin. So these are all prebiotic foods that your gut bacteria just thrive off of. So include lots of prebiotics in your diet to feed the probiotics, which are the healthy bacteria. So again, the research is very early, but I think it's pretty compelling, pretty obvious that we need to support our gut health for other parts of the body as well. In particular for our eye health.

 

So those are the four strategies. Now I'm just going to recap everything that we talked about today. So we talked about what is the best way to support your eyes is to have a diverse diet, rich in 30 plus nutrients. How can you get that diverse diet? The four strategies are number one, eat a plant-rich diet. Number two, eat the rainbow. Number three, avoid sad foods. Got health. And so with those four strategies, you can really improve not just your vision health, but your whole body health as well. So with that, I'm going to wrap it up for today's first session of the Eye-Q podcast. I hope that this primer on ocular nutrition on how to go beyond carrots has really improved your understanding of vision health and nutrition. And basically, it is really, really important. We know that there are studies now that show that eating a healthy diet can help prevent against conditions like macular degeneration, help to reduce the progression of cataracts that can help with dry eye. And we're just learning about other conditions as well. For example, optic nerve conditions like glaucoma in labor's hereditary optic neuropathy, and perhaps even NAION, which is a stroke of the optic nerve, non-arteritic anterior ischemic optic neuropathy. All of these conditions can benefit from a healthy diet, not to mention common things like diabetic retinopathy and hypertensive retinopathy and more on those conditions later. But again, eat healthy, eat right for your sight. It will do your eyes good. It will do your body good. So with that, again, I'm going to be wrapping up today's episode of the Eye-Q podcast. Please put your comments below and also remember to like and share and please leave a review. Thank you so much. I look forward to the next episode of the Eye-Q podcast and helping you raise your Eye-Q.

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