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					    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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