Posts filed under 'Occular Nutrition'
Written by Gloria Tsang R.D.
Lutein EyeAge-related macular degeneration (MD) is a disease that blurs the sharp, central vision you need for “straight-ahead” activities such as reading, sewing, and driving. MD affects the macula, the part of the eye that allows you to see fine detail In some cases, MD advances so slowly that people notice little change in their vision.
A cataract, on the other hand, is a clouding of the lens in the eye that affects vision. Cataracts are very common in older people. By age 80, more than half of all Americans either have a cataract or have had cataract surgery.
What is Lutein?
Lutein is an antioxidant, belonging to the carotenoid family. Lutein can be found in dark green leafy vegetables such as spinach, collards, kale and broccoli, various fruits and corn. Egg yolks are also sources of lutein.
Lutein and Macular Degeneration
Lutein is highly concentrated in the macula, a small area of the retina responsible for central vision, and high visual acuity. It is also thought that lutein filters blue wavelengths of light from the visible-light spectrum. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light such as the eyes. A current trial by the US National Eye Institute NEI is working on the recommended dosage, but Frederick Ferris, the director of clinical research at the NEI suggested that it would probably be between 6 and 15 mg per day.
Lutein and Cataract
The exact mechanism of how lutein prevents cataracts is still unknown. A few large studies revealed that people consumed a high quantity of lutein have a 20 - 50% lower risk of getting a cataract than people who consumed the least lutein. Another study also showed that men who ate broccoli or raw spinach more than 2 times a week were 25% less likely to have cataract surgery than men who ate them less than once a month. Researchers found that people who consumed ~ 6 mg of lutein or more a day.
July 22nd, 2005
Besides the nutrients and occular nutrition foods, the following nutrients are associated with vision and eye health.
· Alpha Lipoic Acid – ALA improves the performance of other antioxidants in the body
· L-Taurine – helps protect the eyes from UV light and helps strengthen the retinal cells
· Lycopene – a strong antioxidant found in tomatoes
· N-Acetyl Cysteine – helps protect the eyes from damage by UV light and strengthens the immune system
· Quercetin – a strong antioxidant that helps maintain lens transparency; exists in small amounts in red wine
· Vitamin C – helps the body resist damage by oxidation (damage from long-term exposure to oxygen and light)
· Zinc – helps support macula and retina health; levels of zinc and eye health are definitely related
How can you obtain these occular nutrition nutrients every day?
Great question! There’re several options:
1 – Try to include the occular nutrition foods in the daily meal planning. Consuming more whole foods and healing and eye health should be a goal of everyone. While using nutrition to improve eye health is a good idea, very large quantities of the eye-healthy foods are needed to provide meaningful nutrient levels.
2 – Take the various nutrients individually in supplement form. Not a very practical idea since this would cost in excess of $100 a month with lots of individual supplements to take each day, which is somewhat cumbersome.
3 – Take a vision and eye health specific nutritional supplement. There ARE ocular health vitamins and ocular health nonprescription supplements that help maintain or even improve eyesight. This can be a practical and cost-effective solution. One such vision health product is called Extension Vision.
4 – Take a daily multiple vitamin/mineral supplement that INCLUDES the vitamins for ocular health providing the eye-healthy nutrients in meaningful quantities. This option can be the BEST way, assuming one can locate such a product. Most daily supplements either do not include all of the eye-healthy nutrients, or the quantities are so low as to be of little benefit.
July 2nd, 2005
Based on information provided by the U.S. National Eye Institute, results of occular nutrition studies have shown that consuming certain foods provides occular nutrition. In other words, using food to improve eyesight and nutrition to improve eye health has been proven by studies. Here is a list of food to improve eyesight:
Occular nutrition with collard greens, kale and spinach.
Studies show that eating foods rich in carotenoids is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we age.
Occular nutrition with green vegetables and corn.
Another study on occular nutrition has shown a reduced likehood of developing cataracts for persons with diets higher in lutein and zeaxanthin. Foods high in these two carotenoids are broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks.
Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery. In another study, persons ages 40-59 with macular eye nutrition diets high in lutein and zeaxanthin may experience reduced risk of developing adult macular degeneration.
Occular nutrition with blueberries, apricots and bilberries.
Besides the studies reported by the National Eye Institute above, other studies exist on occular nutrition and foods that improve eye sight.
Eating blueberries has been associated with the reduction of eye fatigue. Blueberries are related to cranberries, and both also help the body resist urinary tract infections.
Apricots are rich in nutrients such as beta carotene and lycopene that help promote good vision. Beta carotene is converted as needed by the body to vitamin A, an important antioxidant that resists oxidative stress damage to cells and tissues, including the eye lenses. Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration.
Bilberries grow on small bushes and were used by British pilots to improve their night vision and eye health night vision. Fresh bilberries and bilberry jams would be sources of this ocular nutrition food. Bilberry seems to improve eye health by increasing the blood supply to the eyes (smoking, for example, decreases the blood supply to the eyes). The substance in bilberry that nourishes eye tissue is called anthocyanosides.
Occular nutrition with cold water fish and Omega 3 fish oil.
Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega 3 oils. For example, Eskimos have almost no incidence of open-angle glaucoma with their diet rich in Omega 3 cold-water fish. Omega 3 is also associated with numerous other health benefits relating to improving heart health, arthritis symptoms relief and lowering chosterol. It is certainly one of the best foods for clear eyesight and eye health.
July 2nd, 2005
Having good vision is related to occular nutrition. Eye sight nutrition is an important part of helping maintain our vision and eye health as we age.
One can safely say that every part of the human eye needs nutritional support and nutrition to improve eye health (occular is actually spelled as “ocular”, but occular will be used on this page).
Healthy vision and the human eye is related to the health of the individual parts of the eye – the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And occular nutrition is one of the ways good vision can be supported.
As we age, many things can go wrong with our vision. Ultraviolet light from the sun can damage the lens and the cornea. Wind, dust, chlorine fumes, automobile fumes, freezing temperatures and physical injury are examples of threats to good vision.
Vibration from driving and hitting potholes has a cumulative negative impact on eye health as well as long hours spent in front of a computer screen.
July 2nd, 2005