VIEWS: 26 PAGES: 12 POSTED ON: 10/19/2010
FUNCTIONAL FOODS: VISION 1 VISION The eye is one of the most important sensory organs for enjoying the world around us. It is used in everything we do. Nobody is guaranteed perfect vision forever, but there are foods you can eat to protect your eyesight and keep your eyes healthy. 2 According to the American Dietetic Association, Vitamin A, Vitamin E, Vitamin C, lutein, and zeaxanthin are five compounds found in food that are essential for good eye health. VITAMIN A Vitamin A promotes normal vision and helps you see in the dark by adjusting to lower levels of light according to ADA. Functional Foods: Carrots Kale Papaya Milk Cantaloupe 3 Question of the Day. Can Certain Foods help prevent Macular Degeneration. Provided by the American Dietetic Association.http://www.eatright.org/Public/content.aspx?id=6442458719&terms=lutein. Accessed on September 29, 2010. VITAMIN E AND C Vitamin E works with Vitamin C to help protect your body from cell damage that could lead to cataracts or other eye problems Vitamin E foods Vitamin C foods Wheat germ Oranges Nuts Red berries Seeds Red and yellow bell peppers oil Broccoli spinach 4 LUTEIN Lutein is a carotenoid that reduces harmful free radicals and provide nutritional support to the rod cells in the eye. Within the eye, lutein is highly concentrated in the macular region of the retina and is dispersed in low amounts throughout the retina and lens It filters the high-energy, blue wavelengths of light that are believed to induce oxidative stress. Because the body does not produce lutein, research suggests eating 6-10 mg per day of lutein Lutein helps reduce the risk of macular degeneration 5 Heiting, Gary. Lutein and Zeaxanthin: Eye and Vision Benefits. Available at http:// www.allaboutvision.com/nutrition/lutein.htm Accessed September 26, 2010. ZEAXANTHIN Zeaxanthin is a pigment found in the retina of the eye that helps prevent free radicals from damaging the eye. It is concentrated mostly in the cone cells, which are responsible for detailed central vision. In nature, it helps absorb excess light energy to prevent damage to plants from too much sunlight. 6 Heiting, Gary. Lutein and Zeaxanthin: Eye and Vision Benefits. Available at http:// www.allaboutvision.com/nutrition/lutein.htm Accessed September 26, 2010. FUNCTIONAL FOODS WITH LUTEIN AND ZEAXANTHIN Egg yolk (one of the better sources) Carrots Squash Cantaloupe Tomato Oranges Kale Collard greens Red pepper Broccoli Corn Usually, you will find lutein and zeaxanthin together in a food 7 Heiting, Gary. Lutein and Zeaxanthin: Eye and Vision Benefits. Available at http:// www.allaboutvision.com/nutrition/lutein.htm Accessed September 26, 2010. A prospective study of carotenoid intake and risk of cataract extract in US men. The objective of the study was to examine prospectively the association between carotenoid and vitamin A intakes and cataract extraction in men. The study used US male health professionals(n=36644) who were 45-75 y of age. Others were subsequently included as they became 45 y of age. A detailed dietary questionnaire was used to assess intake of carotenoids and other nutrients. 8 Brown L. A Prospective Study of carotenoid intake and risk of cataract extraction in men.1999. Available at http://www.ncbi.nlm.nih.gov/pubmed/10500021. Accessed on September 29, 2010. Results and Conclusion Results:They observed a modestly lower risk of cataract extraction in men with higher intakes of lutein and zeaxanthin or vitamin A. Men in the highest fifth of lutein and zeaxanthin intake had a 19% lower risk of cataract relative to men in the lowest fifth. Conclusion: Lutein and zeaxanthin may decrease the risk of cataracts severe enough to require extraction although this relation appears modest in magnitude. The present findings add support for recommendations to consume vegetables and fruit high in carotenoids daily. 9 Brown L. A Prospective Study of carotenoid intake and risk of cataract extraction in men.1999. Available at http://www.ncbi.nlm.nih.gov/pubmed/10500021. Accessed on September 29, 2010. SULFUR IN FOODS Sulfur in the body is used to produce glutathione, an antioxidant that benefits the lens of the eyes Found in Garlic Onions Shallots Beef Potatoes Winter squash tomatoes 10 Abel R. Top 10 Foods for Healthy Vision. 2010. Available at http://www.bewell.com/ArticleDetail.aspx?id=1110&type=1. Accessed September 30, 2010. FISH It is important that the eye get the right kind of fat. The retina of the eye contains a high concentration of the fatty acid DHA, or Dihydroxyacetone. DHA provides structural support to cell membranes and is also recommended for dry eyes Salmon, sablefish, and tuna are excellent sources of omega-3 fatty acids that help dry eyes Abel R. Top 10 Foods for Healthy Vision. 2010. Available at http://www.bewell.com/ArticleDetail.aspx?id=1110&type=1. Accessed September 30, 2010. 11 RED WINE The substance, resveratrol, found in the grapes protects the blood vessels. It helps prevent deterioration in the eye as one gets older. Resveratrol is a natural compound produced Text in a variety of plants to prevent fungal and bacterial growth. Activates Sirt1 without a caloric restriction and helps extend lifespan and prevent deterioration in the eye as one grows older Since resveratrol is found in grapes, it is consequently found in red wine after the fermenting process. Abel R. Top 10 Foods for Healthy Vision. 2010. Available at http://www.bewell.com/ArticleDetail.aspx?id=1110&type=1. 12 Accessed September 30, 2010.
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