Macular Degeneration Nutrition

Antioxidants Reduce cataracts, retinitis pigmentosa in addition to macular degeneration as well as other observation health conditions.

2011-01-23T10:27:00.000-08:00

Author: RandyDandy

Facts show our type and level of intake of vegatables and fruits is considerably below your recommended degrees. Plant vegetables and fruit contain several nutrients around the body possess different health and wellbeing effects, although with regards to 78% connected with people believe the color of vegetables and fruit with his or her associated nutritional value, but in daily life, due to a variety of reasons, we challenging to consume enough vegatables and fruits colorful. Time that will reflect independent eating behaviors, away through the monotonous into the diet also to the health and wellbeing and vibrant.

Red, tangerine, green, white wine, Zihei color vegatables and fruits, has a health program code.

Red vegatables and fruits?? Energy resource
Along, red represents your vitality in addition to energy. Red vegatables and fruits contain carotenoids, one’s body defense procedure can enhance the vitality connected with cells, as a result, eat red vegetables, will greatly boost the natural defenses. With tomato, by way of example, it is not only anti-cancer leader, but as well serves that will bring the cause of infinite vitality. University connected with Kentucky, Medical professional. David Snowden, against 88 inside a study connected with elderly nuns were discovered excessive levels connected with blood lycopene nuns, self-care ability as opposed to low-sister that will 3. HALF A DOZEN times better.

Green vegatables and fruits?? Eye grasp
Green is a color connected with life, most people only realize and view more environment friendly plants can certainly soothe your eyes, but I are not aware of will eat to the body connected with green foods, more comfort and ease and maintenance aging bum and clams? Soil Tu Po Pond? Chang said Q challenging qu qu chessboard? pox pox flutter flutter proper foot R Jue in addition to restore chi? education? Antioxidants Prevent cataracts, retinitis pigmentosa in addition to macular degeneration along with other eye ailments. The best sources connected with lutein are generally green veggies.

White vegatables and fruits?? Meditation panacea
White people feel comfortable and quiet. White vegatables and fruits can assistance people maintain an optimistic attitude that will regulating feeling “panacea. ” In addition, the white vegatables and fruits have a new whitening impact, because pigment cells from the body connected with food precipitation, a great number of food Yiyiren, fresh yam, white wine radish, lotus origin, white melon along with other vegatables and fruits, can make your skin layer smooth in addition to white.

Purple vegatables and fruits?? Decompression Ichiban
U . s citizens Joseph Adam, MD, pointed out how the effect connected with decompression purple vegatables and fruits are other colors connected with vegetables unmatched. Purple vegatables and fruits make your nerves that will rest, nevertheless the key to the next they can certainly regulate nerve in addition to increased adrenal secretion. Scientists test out the air radical assimilation capacity has been also found that crimson up the foodstuff to get rid of free radicals.

Macular Degeneration and Blackberries

2011-01-18T14:49:00.000-08:00

by;Cheryl Myers

Overview

The nutrients contained in a cup of blackberries provide a significant source of vitamins known to improve eye health. The National Eye Institute recommends certain nutrients for macular degeneration, some of which you can get through food sources. This is why the institute developed a vitamin supplement called the age-related eye disease study formula, or the AREDS formula. Some of the nutrients in the formula also are provided by blackberries, but eating blackberries alone will not provide all the nutrients you need for macular degeneration.
AREDS Formulation

The formula designed by the National Eye Institute contains significant amounts of antioxidants to prevent the further degeneration of the eye cells. The formula contains 15 mg of beta-carotene, which is the equivalent to 25,000 international units of vitamin A. The supplement also contains 500 mg of vitamin C, 400 IUs of vitamin E, 80 mg of zinc and 2 mg of copper.
Macular Degeneration Groundbreaking New Research On The Leading Cause Of Adult Blindness. www.JohnsHopkinsHealthAlerts.com
Sponsored Links
Nutrients in Blackberries

Blackberries contain some of the nutrients provided in the vitamin formula developed for macular degeneration. One cup of blackberries contains 308 IU of vitamin A, 30.2 mg of vitamin C, 1.12 mg of vitamin E, and trace amounts of zinc and copper: 0.76 mg and 0.238 mg, respectively.
Comparing Vitamins

The dietary reference intake, or DRI, is lower than the amount of vitamins in the AREDS formula recommended for macular degeneration. According to the Linus Institute, the daily DRI for vitamin A is 700 to 900 mg, vitamin C 75 to 90 mg, 22 IU of vitamin E, 8 to 11 mg of zinc and 900 micrograms of copper. The lower amounts are recommended for adult females and the upper amounts for adult males. Blackberries contain high sources of vitamins A, C and E, but the National Eye Institute recommends vitamin supplements because you cannot get all of the nutrients you need for macular degeneration from natural foods or a daily multivitamin. As an example, a female would need to eat more than 35 cups of blackberries to get the amount of vitamin A provided in the AREDS formula.
Considerations

While blackberries do contain sources of nutrients that improve eye health, some nutrients work better when taken with other vitamins. In addition, you might require additional vitamins and minerals when you take certain vitamin supplements. A study published in "Archives of Ophthalmology" in 2001 suggests that zinc works better when taken with antioxidant vitamins A, C and E. The AREDS formula also contains copper to prevent copper deficiency, which can occur when taking zinc supplements.

The Benefits of Green Leafy Vegetables – Essential Details You Ought to be Aware of

2011-01-09T16:28:00.000-08:00

by:orworthwww

Eat your greens. This wasn’t because mom wanted to punish us for being naughty. Her constant reminder at the dinner table didn’t have anything to do with us being naughty or nice — she merely wanted to keep us healthy and disease free!

What’s the big deal with the green leafy vegetables, anyway? Really, why are they good for us? A lot, actually. The health benefits of your spinach, cabbage and turnip greens are far more than what you give them credit for. Those leafy greens are nutritional powerhouses that give you fiber, vitamins and minerals to keep you sharp, alert, active and healthy.

Their health benefits are outlined below:

1. Because they are very low in calories, leafy vegetables are ideal foods for weight management. Green smoothies with kale or arugula, for example, may be used to replace a meal or as snacks since they keep one fuller for longer.
Related Coverage

* Blue Green Algae Health Benefits - Important Details You Need To Be Aware Of
Have you heard about the latest trend of taking blue green algae for health benefits? If you have not, it is the latest natural trend in keeping healthy...
* Swiss Ball Exercises for Newbies – Key Details You Ought to be Aware of
Tired of the usual brisk walking, jogging and crunches that you do almost everyday? Then perhaps it’s time for you to play ball
* Health Benefits of Green Smoothies – Major Things You Need to Be Aware Of
What’s the best way to meet your daily vegetable requirement? It seems an impossible question to answer, especially when you absolutely cannot stand the taste of vegetables
* Benefits Of Resistance Bands - Important Facts You Ought To Be Aware Of
Resistance bands are underrated in the elite fitness society. Perhaps it's because they cost less than 12 dollars. Or perhaps because they come in a variety...

This can be attributed to the high water content in leafy greens.

2. They reduce the risk of cancer and heart disease because they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium. They also contain phytochemicals like lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene that fight free radicals and cancer. By consuming green leafies regularly, you also lower your risk of developing cardiovascular
and gastrointestinal diseases. More importantly, these vegetables keep your immune system primed and functioning to ward off any disease that may attempt to weaken your body.

3. Increasing your leafy green intake to 1 serving per day lowers your risk of getting type 2 diabetes. This is because leafy greens are high in magnesium and have low glycemic values which do not cause spikes in your blood sugar levels.

4.
Green leafy veggies promote bone health. This is because they have high levels of vitamin K that help in the production of the protein osteocalcin in the body.

5. Your iron and calcium requirement can be taken from green vegetables. Like carrots, beta-carotene can also be found in green leafy veggies.

6. Green leafy vegetables protect our eyes. They have lutein and zeaxanthin that protects the eye from cataracts and age-related macular degeneration that sometimes results in blindness among the older population. These same carotenoids also reduce the risk of certain types of cancers and other cardiovascular ailments.

7. The carotenoids and flavonoids in leafy greens are powerful antioxidants that have cancer-fighting properties. Cabbage, cauliflower, Brussels sprouts, and broccoli are rich in these antioxidants that have been proven to lower one’s risk of breast, stomach and colon cancers. Quercetin is another antioxidant in leafy greens that exhibits inflammatory and anticancer properties. It prevents allergies as well.

So make green leafy vegetables a part of you and your family’s diet. They are chock full of vitamins, minerals and other nutrients that simply cannot be copied by any other food source. You’d be doing the people you love a favor if you force them to eat their greens the way our mothers did when we were still kids. With the advent of technology, however, it is now possible for us to actually enjoy our greens. Simply combine your kale with fruits and blend them in a smoothie maker to make healthful green smoothies that your family will surely enjoy.

Do Diabetic Diets and Macular Degeneration Disease Conflict?

2011-01-02T16:51:00.000-08:00

by: Livingstrong

Multiple health conditions may cause difficulties with dietary choices, since you must avoid certain foods or nutrients with certain conditions or medications. For diabetics, diet plays an important role in blood sugar control. Macular degeneration is a condition that relies on diet for prevention and slowing the progression of the disease. If you have both diabetes and macular degeneration, you should know the nutritional needs of each condition to ensure that you meet all of your dietary requirements.
Diabetes

A healthy diet is important for controlling your blood sugar levels. You should eat lean proteins, such as skinless chicken breasts and fish, as well as healthy fats, such as olive oil. Choose whole-grain breads, cereals and pasta, and eat brown rice instead of white rice. If you use dairy products, eat low fat options and choose skim milk over whole milk. One of the most important dietary choices for diabetics is eating plenty of fruits and vegetables. A diet that consists of a wide variety of health, whole foods will provide you with the nutrients you need, and may also help stabilize your blood sugar.

Macular degeneration is a condition caused by the break down of cells in the macula, an area of tissue located on the retina that lines the back of your eye. The damage to these cells can lead to the loss of your straight-ahead vision. Treatment options do not typically improve vision, and this means that prevention plays the most important role in macular degeneration. The National Eye Institute has determined that nutrients such as zinc, vitamin E, vitamin C and beta carotene may help reduce the risk of this devastating condition by 25 percent.
No Conflict

The diets needed for diabetes control and macular degeneration prevention do not conflict. In fact, preventing macular degeneration relies heavily on the nutrition you will find in the healthy fruits and vegetables that make up part of a healthy diabetic diet. For example, a salad made with a variety of vegetables and dark, leafy greens will provide nutrients for macular degeneration prevention. This also makes a healthy diabetic meal, particularly if you add grilled chicken breast or salmon. If you select salmon, this will also provide omega-3 fatty acids, another nutrient that may help prevent macular degeneration.
Considerations

Before making dietary changes, talk with your doctor about your nutritional needs. If you take certain medications, such as blood thinners, you may need to avoid large amounts of certain nutrients. Your doctor will help you determine a nutrition plan specific to your needs.

Nutrients From Eggs

2010-12-27T05:49:00.000-08:00

by admin
Won O. Song, PhD, MPH, RD, and Jean M. Kerver, MS, RD

Food and Nutrition Database Research Center, Department of Food Science and Human Nutrition, Michigan State University, East Lansing, Michigan E-mail: song@pilot.msu.edu

Objectives: The main purposes of this study were (1) to assess the nutritional significance of eggs in the American diet and (2) to estimate the degree of association between egg consumption and serum cholesterol concentration.

Methods: Data from the most recent National Health and Nutritional Examination Survey (NHANES III, 1988-94) were utilized to compare the nutritional quality indicators of diets that contained eggs (USDA food grouping system) with those that did not. Nutrient intake (from 24-hour dietary recall), egg intake (from food frequency questionnaire), sociodemographic data and blood cholesterol levels of subjects who met inclusion criteria (n=27,378) were grouped according to the occurrence and frequency of egg consumption and were analyzed using SUDAAN.

Results: Daily nutrient intake of egg consumers (EC) was significantly greater than that of non consumers (NC) for all nutrients studied (except dietary fiber and vitamin B6). Eggs contributed < 10% of daily intake of energy and vitamin B6, 10% to 20% of folate and total, saturated and polyunsaturated fat, and 20% to 30% of vitamins A, E and B12 in EC. Compared to EC, NC had higher rates of inadequate intake (defined by Estimated Average Requirements (EAR) or < 70% Recommended Dietary Allowance (RDA)) for vitamin B12 (10% vs. 21%), vitamin A (16% vs. 21%), vitamin E (14% vs. 22%) and vitamin C (15% vs. 20%). After adjusting for demographic (age, gender and ethnicity) and lifestyle (smoking and physical activity) variables, dietary cholesterol was not related to serum cholesterol concentration. People who reported eating 4 eggs/wk had a significantly lower mean serum cholesterol concentration than those who reported eating 1egg/wk (193 mg/dL vs. 197 mg/dL, p < 0.01). More frequent egg consumption was negatively associated with serum cholesterol concentration (beta = -6.45, p < 0.01).

Conclusions: In this cross-sectional and population-based study, egg consumption made important nutritional contributions to the American diet and was not associated with high serum cholesterol concentrations.

Why You Need Vitamin D

2010-12-20T05:43:00.000-08:00

By: Administration
Professionals who understand nutrition have proclaimed that Vitamin D deficiency is epidemic! But what is Vitamin D? It is a group of fat soluable vitamins. The two major forms of Vitamin D are D-2 (also known as ergocalciferol if you are into biology) and D-3 (cholecalciferol). D-2 is synthesized by plants. D-3 is synthesized by humans in the skin when exposed to ultraviolet-b rays of sunlight.

Vitamin D is essential for your body! For more than a century, scientists believed it played a vital role in bone health. It functions to maintain normal blood levels of calcium and phosphorus. It promotes calcium absorption in the gut. This is important because it enables healthy mineralization of bones and healthy bone growth. Humans cannot digest calcium without Vitamin D-3.

Does Vitamin D make you smarter? Some researchers say “yes!” 1.

But Vitamin D does so much more! It also assists your immune system. It does this through cellar differentiation which leads to decreased proliferation. Stay with me here, this is really pretty simple. Proliferation in general is good as it helps wounds heal. But uncontrolled proliferation of cells may lead to cancer. Vitamin D inhibits the bad proliferation and stimulates differentiation.

Classical Vitamin D deficiencies include adults who complain of dull and achy musculoskeletal pain. Such pain is usually unresponsive to both pharmaceutical and manual treatments. Also among children deprived of Vitamin D is the classical case of rickets.

But did you know Vitamin D deficiency has been linked to the following conditions?

High blood pressure

Fibromyalgia

Diabetes

Multiple sclerosis

Rheumatoid arthritis

An increased risk of pre-eclampsia and insulin resistance during pregnancy

Increased risk of early age-related macular degeneration. 2-5

Researchers who have no financial interest in supplements are pleading with people to get more Vitamin D. 6. So how do you get Vitamin D? Getting 10-20 minutes of sunlight helps. I heard one professional suggest (tongue-in-cheek) that people get their D by sunning nude for 15-20 minutes. No thanks J. Experts argue that sunlight does not give you enough D and many people are concerned about skin cancer. Besides, as we age, we are less equipped to produce sufficient quantities of D. If you think tanning beds are the answer, sorry. Tanning beds do not provide D-3.

Most foods do not have adequate D. Consequently it is supplemented with D. Unfortunately manufacturers keep their costs down by using the less expensive form, synthetic D-2. This will never work because our bodies will never absorb the synthetic as well as a natural vitamin and we need D-3. If you want to eat your D try cold water fish. Wild salmon, mackerel, and sardines are good. Egg yolks are also a source. Unfortunately I also hear nutritionists say to avoid the fish because of heavy metals and avoid egg yolks because of the fat.

Personally I recommend GBG’s 10-In-One Liquid Multi Formula. It has an excellent source of D-3. Your body will absorb it better than any synthetic vitamin made in a laboratory and it is a complete phytonutreint/antioxidant blend that tastes good.

This article is not meant to treat or diagnose any illnesses or medical conditions.

Resources

1. Przybelski RJ, Binkley NC. Is Vitamin D Important For Preserving Cognition? A Positive Correlation Of Serum 25-Hyroxy Vitamin D Concentration With Cognitive Function. Arch bioChem Biophys. 2007 Apr 15; 460(2): 202-5.

2. Vieth R, Bischoff-Ferrari H, Beucher BJ, Dawson-Hughes B, Gruland CF, Heany RP, Holick MF. The Urgent Need To Recommend An Intake Of Vitamin D That Is Effective. American Journal Of Clinical Nutrition, March 2007; 85(3): 649-650

3. Badnar Lm, Captov JM, Simhan HN, Holick MF, Maternal Vitamin D Deficiency Increases Risk Of Preeclamsia, J Clin Endocrinol Metab. 2007 May 29.

4. Maghbooli Z, Hossein-Nezhad A, Karini F, Shafaei AR, Larijani B. Correlation Between Vitamin D(3) Deficiency And Insulin resistance In Pregnancy. Diabetes Metab Res Rev. 2007 Jul 2.

5. Parekh n, Chappell Rj, Millen AE, Albert DM, Mares JA. Association Between Vitamin D and Age Related Macular Degeneration In The Third National Health and Nutrition Examination Survey, 1988 Through 1994. Arch Ophthalmol. May 2007; 125:661-669

6. Lappe J, tavers-Gustafson D, Davies K, Recker R, Heany R. Vitamin D and Calcium Supplementation Reduces Cancer Risk: Results Of A Randomized Trial. American Journal of Clinical Nutrition. June 8: 85(6): 1586-1591.

7. Holick MF, Vitamin D: Importance In Prevention Of Cancers, Type 1 Diabetes, Heart Disease, And Osteoporsis. AM J Clin Nutr. 2004: 79(3): 362-371.

Vision Nutrients cross references to specific diseases

2010-12-11T17:32:00.000-08:00

by:Natural Eye Care

Here is an outline of vision nutrients with cross references to specific diseases and recommended products.
Amino Acids

Cysteine – is important for a healthy retina. Taken as N-acetyl-cysteine (NAC), it increases production of gluatathione, one of the most important antioxidants in the eye.

* Food Sources: Eggs.
* Other sources: Supplements
* Recommended Dose: 500-1000 mg in the form of N-acetyl cysteine daily.
* Eye Conditions: Macular Degeneration , Glaucoma, Cataracts
* Recommended Products: Advanced Eye & Vision Support Formula, Pure Focus

Taurine – normally found in high concentrations in the retina, it is important to for the maintenance of vision and the regeneration of worn out tissues of the visual system.

* Food Sources: Eggs, fish.
* Other sources: Supplements
* Recommended Dose: 500 daily.
* Eye Conditions: Macular Degeneration , Glaucoma
* Recommended Product(s): Advanced Eye & Vision Support Formula, Liquid Taurine

Bioflavonoids

Bioflavonoids are neither vitamins or minerals, but plant pigments that protect the eyes from sunlight damage, and are powerful antioxidants that my enhance blood flow to the retina while fighting free radical damage.

Quercitin, Rutin - quercitin has properties similar to melanin, and protects the eye from damage by solar radiation and works synergistically with taurine and vitamin E. Rutin has been shown to reduce leakage from small blood vessels in the retina. It is valuable in fighting free radicals.

* Food Sources: Cherries, white grapefruit, apples, pears, grapes, cranberries, red onions, green cabbage, spinach, kale, onions, garlic.
* Other sources: Supplements
* Recommended Dose: 1000 mg of quercetin daily, 300 mg rutin daily.
* Eye Conditions: Macular Degeneration , Glaucoma, Diabetic Retinopathy , Cataracts
* Recommended Products: Optic Nerve Formula , Advanced Eye & Vision Support Formula

Carotenoids

Carotenoids are organic pigments that are naturally occurring in plants and some other photosynthetic organisms like algae, some types of fungus and some bacteria. There are over 600 known carotenoids; they are split into two classes, xanthophylls and carotenes. They are potent antioxidants and play a protective role in preventing many eye conditions.

Bilberry – is the European version of the blueberry, and has been called the vision herb for its powerful effect on all types visual disorders.

* Food Sources: Huckleberry
* Recommended Dose: 240-300 mg daily.
* Eye Conditions: Poor Night Vision, Glaucoma, Myopia , Macular Degeneration , Diabetic Retinopathy , Cataracts , Computer Eye Syndrome
* Recommended Products: Pure Focus, Advanced Eye & Vision Support Formula

Lutein – is the yellow pigment found in the macula. It protects against macular degeneration, and protects the rods and cones from free radical damage from UV light.

* Food Sources: corn, spinach, kale, collard and mustard greens, lettuce and other salad greens, broccoli, brussel sprouts, corn and eggs.
* Recommended Dose: 6-20 mg daily
* Eye Conditions: Macular Degeneration , Cataracts
* Recommended Products: Pure Focus, Advanced Eye & Vision Support Formula

Zeaxanthin – is found in high amounts in the macula. It protects against macular degeneration, and protects the rods and cones from free radical damage from UV light.

* Food Sources: corn, spinach, kale, collard and mustard greens, lettuce and other salad greens, broccoli, oranges, tangerines and peas.
* Recommended Dose: 3 mg daily for prevention, and up to 20 mg per day therapeutically.
* Eye Conditions: Macular Degeneration and other macula disorders

Essential Fatty Acids (EFA’s)

Omega 3 Fatty Acids - fats are essential for nerve conduction in the retina and to reduce cholesterol.

* Food Sources: Cold water fish (including salmon, tuna, mackerel, halibut), flax seed oil, black current oil, walnuts and walnut oils, dark leafy vegetables, eggs (from free range chickens preferred), spices (including mustard, fennel, cumin and Fenugreek).
* Recommended Dose: 1500 mg daily
* Eye Conditions: Glaucoma, Macular Degeneration
* Recommended Products: Carlson's Fish Oil, BioTears
* Notes: Any time oils are increased in the diet, for example by eating nuts or using lots of cooking oils, be sure to increase intake of vitamins A, B3, B6, C, E and minerals zinc, selenium, and manganese for proper absorption.

Omega-6 Fatty Acids – are important to protect cells from degenerative changes and to reduce inflammation throughout the body.

* Food Sources: Human mother’s milk, evening primrose, borage and black currant oils.
* Recommended Dose: 1500 mg daily
* Eye Conditions: Glaucoma, Macular Degeneration
* Recommended Products: Carlson's Fish Oil, BioTears

Minerals

Chromium – helps regulate blood sugar, circulation and fat metabolism, and helps prevent nearsightedness, a risk factor for vitreous degeneration and floaters.

* Food Sources: Brewer’s yeast, eggs, potato skins.
* Other Sources: Supplements
* Recommended Dose: 200 mcg daily.
* Eye Conditions: Glaucoma, Macular Degeneration , Diabetic Retinopathy
* Recommended Product: Advanced Eye & Vision Support Formula

* Note: Chromium reduces the blood sugar levels of diabetics, and may require the patient to adjust the insulin dose accordingly.

Magnesium – is a mineral that relaxes smooth muscles and helps prevent muscle spasms. Smooth muscles are what regulate the outflow of aqueous humor from the inner eye.

* Food Sources: Almonds, wheat germ, green leafy vegetables.
* Recommended Dose: 500 mg daily.
* Eye Conditions: Glaucoma, Macular Degeneration, Diabetic Retinopathy, Blepharospasm (twitching of the eyelids), Keratoconus
* Other Conditions: Also good for migraines
* Recommended Products: Optic Nerve Formula , Advanced Eye & Vision Support Formula, BioTears
* Note: If you are taking antibiotics, do not take magnesium because it interferes with the antibiotics effectiveness.

Selenium – makes sure that glutathione is doing its job. It does this so well that patients with macular degeneration have reported improved vision after taking selenium and vitamin E.

* Food Sources: Garlic, onions, broccoli, cabbage, brown rice, eggs, shrimp, sunflower seeds, tuna, chicken, brazil nuts, wheat.
* Other Sources: Supplements
* Recommended Dose: 200 mcg daily.
* Eye Conditions: Cataracts, Macular Degeneration , Diabetic Retinopathy

* Recommended Products: Advanced Eye & Vision Support Formula, Optic Nerve Formula

Zinc – has been shown to stabilize and even improve vision in people with macular degeneration.

* Food Sources: Barley, wheat, chicken, crab, oysters, lamb, beef, turkey.
* Other Sources: Supplements
* Recommended Dose: 30 mg daily.
* Eye Conditions: Macular Degeneration , Glaucoma, Cataracts, , Poor Night Vision, Floaters

* Recommended Product: Advanced Eye & Vision Support Formula
* Note: Zinc deficiencies can result from the following:
1. excessive sweating,
2. high fiber diets can bind zinc and prevent its absorption,
3. phosphates in soda interfere with zinc,
4. coffee drinking can produce zinc deficiency.
* Zinc supplement should not be taken with copper, iron, calcium or fiber (which bind the zinc and make it unusable). Copper is inhibited by zinc, so if zinc supplements are used, 2 mg of copper should be taken daily.

Other Nutrients

Alpha Lipoic Acid plays a crucial role in the mitochondria, the energy-producing structures in cells, and it helps deactivate an unusually wide array of cell-damaging free radicals. This is an essential nutrient for the eyes. A recent research study suggested that the alpha-R form is the most bioavailable.

* Food Sources: Good food sources of alpha lipoic acid include spinach, broccoli, beef, yeast (particularly Brewer's yeast), and certain organ meats (such as the kidney and heart).
* Other Sources: Supplements
* Recommended Dose: 300 mg per day or 150 mg per day of Alpha-R Lipoic Acid, or more as prescribed by your health care professional.
* Recommended Product: Alpha Lipoic Acid
* Eye Conditions: Glaucoma, Macular Degeneration , Diabetic Retinopathy , Cataracts

Garlic – helps prevent blood clots from forming in the small blood vessels of the retina.

* Food Sources: Fresh garlic cloves
* Other Sources: Supplements
* Recommended Dose: 1000 mg of garlic powder, 20 mg of garlic oil, 3 cloves per day.
* Eye Conditions: Glaucoma, Macular Degeneration , Diabetic Retinopathy , Cataracts
* Recommended Product: Garlic Tablets
* Note: Garlic contains cysteine, methione, and glutathione. It reduces cholesterol, thins the blood without the side effects of aspirin, reduces blood pressure, and is used as a natural antibiotic.

Coenzyme Q10 (also called CoQ10) helps cells breakdown food into energy, and improves heart function and overall blood circulation.

* Food Sources: The best sources of CoQ10 are animal muscle tissues, but many people prefer not to eat this type of food. It is also found in vegetables, particularly spinach and broccoli, but it is easily destroyed in the cooking process.
* Other Sources: Supplements
* Recommended Dose: 30 mg per day, or more as prescribed by your health care professional.
* Eye Conditions: Glaucoma, Macular Degeneration , Diabetic Retinopathy , Cataracts
* Recommended Product: Coenzyme Q10
Vitamins

Vitamin A – we usually recommend taking vitamin A in the form of beta-carotene, which converts to vitamin A with a small amount of fat in the diet.
o Food Sources: Yellow and orange vegetables, including yams, carrots and sweet potatoes, asparagus, spinach, butternut squash, kale, bok choy, mangoes, cataloupe, apricots.
o Other Sources: Supplements
o Recommended Dose: Approximately 15,000 to 25,000 I.U. of beta-carotene daily.
o Eye Conditions: Macular Degeneration , Glaucoma, Cataracts, Dry Eyes
o Recommended Products: Advanced Eye & Vision Support Formula, BioTears, Vitamin A
o Note: If you have a low thyroid problem, diabetes or problems with fat absorption, beta-carotene may have difficulty converting to vitamin A.

Vitamin B2 (Riboflavin) – aids in the reception of light by the retina, and is necessary for glutathione production.
+ Food Sources: Brewer’s yeast, beans, wheat germ, whole grains, almonds.
+ Other Sources: Supplements
+ Recommended Dose: 10 mg daily.
+ Eye Conditions: Macular Degeneration , Glaucoma, Cataracts, Dry Eyes
+ Recommended Product(s): Advanced Eye & Vision Support Formula, Vitamin B2 (Riboflavin
+ Note: If deficient in vitamin B2, it may help with the following conditions: 1) soreness around the eyes, 2) eyes tiring easily, 3) sensitivity to light, 4) dry eyes, 5) cataracts, 6) conjuntivitus, 7) macular degeneration, 8) styes.

Folic Acid - also called folacin and folate, is a water soluble B-vitamin that helps build healthy cells. "Water soluble" means it does not stay in your body for very long, so you need to take it every day to help prevent neural tube defects. During periods of rapid growth, such as pregnancy and fetal development, the body's requirement for this vitamin increases.
+ Food Sources: Green leafy vegetables, and broccoli.
+ Other Sources: Supplements
+ Recommended Dose: 400 mcg daily.
+ Eye Conditions: Cataracts
+ Recommended Product(s): Advanced Eye & Vision Support Formula, Folic Acid
+ Notes: Should be taken with vitamin B12 and Zinc.

Vitamin B6 (Pyridoxine) – found to be deficient in almost all persons with macular degeneration. B6 aids in the proper absorption of magnesium, and has a diuretic effect which helps decrease eye pressure.
+ Food Sources: Avocados, bananas, brewer’s yeast, carrots, brown rice, wheat germ, sunflower seeds.
+ Other Sources: Supplements
+ Recommended Dose: 50 mg daily.
+ Eye Conditions: Dry Eyes
+ Recommended Products: Advanced Eye & Vision Support Formula, BioTears

Vitamin B12 (Cobalamin) seems to improve or prevent the worsening of eyesight in glaucoma patients, apparently by preventing the degeneration of the fatty layer surrounding the nerve cells called the myelin sheath.
+ Food Sources: Eggs, sardines, clams, mackerel.
+ Other Sources: Supplements
+ Recommended Dose: up to 1,000 mcg per day (therapeutic dosage). RDA is 5 mcg per day.
+ Eye Conditions: Glaucoma, Optic Nerve Problems
+ Recommended Product: Vital Eyes Complete

Vitamin C (Ascorbic Acid) is the queen of antioxidants, helping neutralize free radicals, plus serves as a natural ultraviolet filter inside the eye. The eye has the second highest concentration of Vitamin C in the body next to the adrenal glands.
+ Food Sources: Broccoli, green cabbage, bell peppers, red peppers, kale, brussel sprouts, cauliflower, tangerines, kiwi fruit, oranges, lemons, papayas.
+ Other Sources: Supplements
+ Recommended Dose: 500-3000 mg daily.
+ Eye Conditions: Macular Degeneration, Glaucoma, Cataracts, Dry Eyes
+ Recommended Products: Advanced Eye & Vision Support Formula, BioTears
+ Note: Large doses of vitamin C may cause diarrhea. If so, reduce the dosage.

Vitamin E is another antioxidant that helps reduce eye pressure. Choose the natural “d” form, not the synthetic “dl” form.
+ Food Sources: Wheat germ, brazil nuts, sunflower seeds, almonds, broccoli, mangoes, avocados.
+ Other Sources: Supplements
+ Recommended Dose: 400-500 I.U.’s daily.
+ Eye Conditions: Macular Degeneration , Glaucoma, Cataracts
+ Recommended Products: Advanced Eye & Vision Support Formula, Pure Focus
+ Notes: If you are taking blood thinning drugs, consult with your physician due to the fact that vitamin E thins the blood. Note that vitamin E also has been shown to reduce the need for insulin among diabetics.

Greater Omega-3 fatty acid intake associated with protection against advanced age-related macular degeneration

2010-12-06T06:31:00.000-08:00

by Wilmer Eye Institute

Researchers from Wilmer Eye Institute at Johns Hopkins University report in the December, 2010 issue of the journal Ophthalmology the finding of a protective effect for fish that contain abundant amounts of the omega-3 fatty acids EPA and DHA against the development of advanced age-related macular degeneration (AMD). The disease is the leading cause of blindness among older Americans of European descent and the number of individuals with advanced AMD is expected to rise by 50% by the next decade.

For their analysis, Sheila K. West, PhD and her associates evaluated data from 2,391 participants in the Salisbury Eye Evaluation (SEE) Study, which included men and women between the ages of 65 and 84 residing in Maryland. Dietary questionnaire responses were analyzed for the type and amount of fish and shellfish consumed weekly. Fundus photographs taken upon enrollment were evaluated for the presence and grade of macular degeneration.

Two hundred twenty-seven subjects were found to have early macular degeneration. One hundred fifty-three had intermediate-stage disease, and advanced macular degeneration, classified as the presence of abnormal blood vessel growth and bleeding or geographic atrophy, was observed in 68 participants. Although there did not appear to be a significant protective effect for fish and shellfish in general, those whose intake of high omega-3 fatty acid fish was greatest at one or more servings per week had a 60 percent lower risk of advanced disease compared to those who consumed less than one serving.

The finding adds evidence to that of other research, including the Age-Related Eye Disease Study (AREDS), concerning the benefit of nutritional components against macular degeneration. High amounts of omega-3s have been measured in the retina of the eye, and may be essential to eye health. Although AREDS found a protective effect for zinc against age-related macular degeneration, the current study failed to associate greater intake of seafood containing a high amount of the mineral with a lower risk of AMD; however, the authors note that dietary levels of zinc, which average 13 milligrams per week in diets that include crab and oysters, are significantly lower than the 80 milligrams per day of supplemental zinc that was administered in the trial.

"Our study corroborates earlier findings that eating omega-3-rich fish and shellfish may protect against advanced AMD," Dr West stated. "While participants in all groups, including controls, averaged at least one serving of fish or shellfish per week, those who had advanced AMD were significantly less likely to consume high omega-3 fish and seafood."

"Future studies, as suggested by a recent systematic review, are needed to further elucidate the association between the consumption of fish, shellfish, zinc, and omega-3 fatty acids and the risk of AMD," the authors recommend.

Ophthalmologists focus on preserving,restoring and enhancing vision in aging patients

2010-11-28T09:43:00.000-08:00

by Richard L. Lindstrom, MD

Aging is one risk factor for disease and degeneration that no one can avoid. As all of us over the age of 60 know, the only good thing about aging is that it is superior to the alternative. It is telling that in the U.S., those over the age of 65 years consume 10 times the eye care as those under the age of 65 years.

The challenge for all seniors is to age gracefully, remaining as healthy, wealthy and wise as possible, allowing a high-quality, joyous life. It is part of our duty as physicians to assist our patients in meeting the challenges of aging as best possible. This challenge includes helping them preserve their vision, restoring visual function when treatable diseases are present and, in many cases, enhancing their visual function by, for example, reducing their dependence on glasses when desired.

Preservation of vision includes diagnosing age-related eye disease in a timely fashion and treating patients appropriately. The most common age-related diseases such as age-related macular degeneration, diabetic retinopathy, retinal vein occlusion, cataract, glaucoma and ocular surface disease are all best managed when diagnosed early and treated as indicated. We are all well-trained and experienced in the this type of restorative medical care.

On the other hand, counseling patients in preventive medical care through proper diet and lifestyle habits was not taught in my medical training, which began some 40 years ago. When I began my medical training in 1969, the significant impact that nutrition and behavioral choices can have on health and quality of life were both less well-understood and, to be direct, neglected in our formal educational process. Today we know that lifestyle choices can have a significant impact on our patients’, and our own, health and quality of life. Clear risk factors include smoking, a poor diet high in saturated fats, inadequate fruit and vegetable ingestion, lack of exercise and improper eye protection when performing dangerous activities, such as pounding a nail. It is important for us all to be aware of these factors and share this knowledge with our patients.

I am an advocate of nutritional supplements and encourage for many patients antioxidant and multiple vitamin supplements as well as omega-3 fatty acids. I take these myself as well as a daily dose of aspirin. Avoidance of smoking is critical. If one enjoys the occasional alcoholic drink, red wine seems the best choice with its high content of the antioxidant resveratrol — ideally never more than two glasses in a given day. Fish is to be encouraged frequently in place of meat. My internist’s recommendation is fruit for breakfast, salad for lunch, and fish or white meat for dinner with lots of green vegetables. In addition, exercise is critical. For most in their senior years, walking is the best therapy, along with light weight training. In addition, the impact of companionship on health and quality of life is well-established. Isolation often leads to depression, and it is important for all physicians to look for and offer referral to the untreated depressed patient.

In regards to vision restoration, the most common cause of visual disability in advanced countries, AMD, can in many cases be mitigated by referral to a specialist in low-vision aids. I ask every new patient I see with significant visual disability whether they have seen a low-vision specialist, and sadly, I would estimate that only about 10% have been previously evaluated. In addition, well more than 50% of senior patients with a visual disability also suffer from an untreated hearing disability. We now screen for this in our practice as well and offer treatment. This is an area where we as a profession can do better.

Of course, most rewarding is the restoration of vision, and the miracle of modern cataract surgery remains one of the most satisfying operations in all of medicine to perform. For many patients, we can not only restore good vision, but in many cases enhance visual performance and quality of life through the utilization of refractive cataract surgery customized to the individual patient’s lifestyle goals.

While the rewards of visual restoration remain at the core of our practice as ophthalmologists, it is important that we do not neglect our duty to preserve vision as well. I also believe it is now appropriate for every cataract surgeon to learn and practice the skills required for refractive cataract surgery, which provides the most common opportunity today for visual function enhancement in the senior patient. As always, the demand for lifelong learning and surgical skill advancement remains a challenge, but the positive impact on our senior patients’ quality of life is well worth the effort.

Bookmark and Share

Tomato Juice can Ward Off Osteoporosis- study

2010-11-23T06:45:00.000-08:00

by neha gupta -

Two glasses of tomato juice a day keeps osteoporosis risk at bay, according to a recent research conducted by researchers at the University of Toronto in Canada.
2diggsdigg

Two glasses of tomato juice a day keeps osteoporosis risk at bay, according to a recent research conducted by researchers at the University of Toronto in Canada.

Consuming tomato juice on a regular basis can prevent osteoporosis, a bone ailment leading to an increased risk of fractures, by strengthening bones.

Lycopene, an antioxidant contained in the fruit is believed to be the key ingredient behind the process.

Lycopene has been earlier known to reduce the risk of prostate cancer [abnormal cells that divide without control, which can invade nearby tissues or spread through the bloodstream and lymphatic system to other parts of the body. ] and heart diseases in men.

The study details
The study, aimed to find the role of tomato juice in preventing osteoporosis, looked at 60 post-menopausal women aged between 50 to 60 years.

The participants were asked not to take any tomato product for 30 days.

Cutting out all tomato products from their diet led to a steep increase in their level of N-telopeptide, a chemical produced on breaking of bones.

They were further instructed to consume a daily dose of tomato juice for a period of 4 months.

The dosage included either 15mg of lycopene, 35mg of lycopene, lycopene capsules or dummy capsules.

Women taking any one of the lycopene products along with the juice reported a significant decrease in their N-telopeptide levels.

However, no such benefit was witnessed in the ones taking the dummy capsules.

According to the researchers, standard market juice was found to be as beneficial as the lycopene-enriched one.

"Tomatoes not only contain high levels of carotenoid antioxidants [compounds that protect against cell damage inflicted by molecules called oxygen-free radicals, which are a major cause of disease and aging.] such as lycopene, but also serve as a significant source of vitamin C, fiber and potassium in the American diet," said Kristin Reimers, Ph.D., nutrition manager, ConAgra Foods.

A little about Lycopene
Lycopene is a red colored carotene and carotenoid pigment commonly found in red fruits and vegetables like tomatoes, carrots, watermelons and papayas, pink grapefruit, pink guava, red bell pepper, seabuckthorn and wolfberry.

Tomato products like tomato-based sauces, juices, and ketchup account for almost 85 percent of the total lycopene consumption for most of us.

As the nutritional content of lycopene is not reduced on cooking of tomatoes, tomato products like a tomato paste are much more lycopene concentrated than raw tomatoes.

Lycopene is known to neutralize the growth of harmful radicals leading to several cancers like pancreatic cancer, colon [The part of the large intestine that runs from the cecum to the rectum as a long hollow tube that serves to remove water from digested food and let the remaining material, solid waste called stool, move through it to the rectum and leave the body through the anus. ] and rectum [lower end of the large intestine, leading to the anus.] , esophagus, oral cavity, breast, and cervix cancer besides heart diseases, macular degeneration and other age-related illnesses.

Nutrition and the Eye

2010-11-15T18:45:00.000-08:00

Article submitted By Dr. Klair

Aging is a mystery, and everyone does it in their own way. Some people retain clear vision into old age, but most people, even those who are otherwise healthy, develop cataract, and some suffer macular degeneration. Nutrition plays an important role in the long term health of the eye.

The eye is subject to a lifetime barrage of light energy, which includes the white light of vision as well as the higher energy (and more damaging) ultra-violet radiation. The natural lens inside the eye absorbs much of this UV radiation and is subject to cumulative oxidative damage. Vitamin C, or ascorbic acid, is present in high concentration in the aqueous humor of the eye and is believed essential in the repair of this damage. Vitamin C is widely available in citrus fruits and beverages, as well as tomatoes and most acidic fruits. Vitamin C is not stored in the human body and so must be consumed every day. If a person doesn't eat vitamin C rich foods, then they should supplement with 500 milligrams daily. In addition to the health of the eye, vitamin C is critical to the immune system, gums, and skin.

The macula, or central vision area of the retina, has complex pigments that constantly recycle and restore the retina after exposure to light. It has long been known that beta-carotene is essential to this process. Most people know that eating carrots, a rich source of beta-carotene, is good for vision. Vitamin A is supplemented in milk, and is also present in some animal products, especially liver. Humans store vitamin A in their liver and overdosing is possible, therefore the preferred supplement is beta carotene.

Recently it has been discovered that other carotinoid pigments, called lutein and zeaxanthine, are essential to the health of the macula. These are found in carrots but are more abundant in the dark green leafy vegetables, like collard greens, spinach, and kale. Yellow fruits like squash and pumpkin are also a good source. These pigments are concentrated in the macula and play a critical role in the function and restoration of the retina.

Unfortunately, as some people age the macula deteriorates. Age-related macula degeneration (AMD) is the leading cause of new blindness in Americans over the age of 65. The risk is strongly age dependent and by age 75 there is a 5% incidence of the disease. There are two forms, "wet" and "dry," with the wet type being far more devastating to vision. Both types usually begin with the appearance of "drusen" in the macula. These usually appear in the 5th-6th decade of life and are detected by ophthalmologic examination. The American Medical Assoc. recommends screening exams every 2-4 years for ages 40-64, and then annually after age 65.

After years of anecdotal and epidemiologic evidence in favor of dietary pigments for AMD, the Age-Related Eye Disease Study, released in November of 2001, definitively supports the role for dietary supplements in macular degeneration. The study found that patients with macular degeneration who took 80 mg of zinc, 500 mg of vitamin C, 15 mg of beta carotene, and 400 IU of vitamin E daily did better than those who took placebo or other combinations over a three year follow-up.

Eat a broad variety of foods over the course of a lifetime to maintain healthy eyes. Consult an ophthalmologist for use of dietary supplements.

Good Nutrition For the Eyes goes beyond CARROTS

2010-10-30T13:49:00.000-07:00

Diana Shechtman, OD, FAAO
Jeffry Gerson, OD, FAAO

Age related macular degeneration (AMD) is the most common cause of vision loss among the elderly. Although we do not have a cure, studies like AREDS (Age Related Eye Disease Study), have shown that nutritional supplementations can reduce the progression of the disease. Yet, as the word indicates, supplementation should be used to enhance an individual’s diet not to substitute it. The best source of nutrients comes from dietary intake and supplementation should be secondary to food modifications.

There are an array of nutrients that have been shown to protect the eye from various degenerative diseases like AMD. Examples include but are not limited to fish, leafy green vegetables, nuts, blueberries and low glycemic foods. It is important to note that changes in a diet should be discussed with your physician to prevent any adverse effects. For example, high levels of vitamin K (found in leafy greens) may intensify the effects of blood thinning medications.

Eat fish
Fish, particularly cold-water fish like sardines, tuna and salmon are a wonderful source of omega 3. Eating two or more serving per week may reduce the risk of progression of AMD.
Make your diet colorful
A variety of yellow, orange, green and red fruits and vegetables can provide a good source of carotenoids. Carotenoids such as lutein and zeaxanthin comprise the macular pigment (a filter in the back of the eye), protecting the eye against damage from UV. Good sources of lutein and zeaxanthin include leafy greens (spinach, kale and collard greens), blueberries, pumpkin, melon, red bell peppers, corn and even eggs.

Milk is not just for bones
Dairy products, like yogurt, are a good source of vitamin D. Vitamin D has anti-inflammatory benefits that are beneficial against a number of diseases in addition to AMD. Sensible UV exposure is required to synthesize vitamin D.

Go exotic
Antioxidants may be found in a number of exotic foods. Such antioxidants may include green tea & goji berries, which have a Chinese origin. Indian food, known for its curry spice, have antioxidants and anti-inflammatory properties. The French are known for their love of wine, which contains resveratrol, having some anti-oxidant properties, as well as cardio-protective benefits.

Supplementation
Although it is preferable to get vitamins and minerals from food, it may be difficult to obtain the high doses needed from diet alone. These particular supplements are not one-size fits all. Although some patients may require nutritional supplementation, not everybody needs an AREDS style supplement and not all individuals should take it. Furthermore, mega-doses of vitamins may be contraindicated and/or harmful in particular cases. More is not always better and mega-doses may be associated with adverse affects. The proper recommendation may depend on age, gender, systemic health, social behavior, as well as current supplements and medications one is taking. Any ocular vitamin supplementation should be discussed with your eye care provider.

In addition to a good diet and possible nutritional supplementation, lifestyle changes are beneficial in decreasing the prevalence and progression of AMD. These include smoking cessation, controlling blood pressure, exercising, maintaining a proper body mass index (BMI), avoiding processed foods, and limiting foods that have a high glycemic index (such as processed foods).

In absence of health related issues or contraindications, addition of various vitamins, minerals, and herbs through a well-balanced diet may play a key role in helping in the fight against AMD. As always, getting a regular eye exam is still a must.

Nutritional Supplements for Eye Disease

2010-10-25T05:53:00.000-07:00

by Charlolle Waterworth

According to the National Eye Institute, the number of Americans affected by eye disease will increase as the population ages. The National Eye Institute estimates that by 2020, cases of blindness and low vision will increase substantially. A number of conditions can affect the eye such as age-related macular degeneration, glaucoma, cataract and diabetic retinopathy. Although nutritional supplements should never be used in place of medical treatment, some may help to protect the eyes, alleviate disease symptoms and aid recovery.
Lutein

Lutein is an antioxidant found in a host of foods such as kale, spinach, peas, corn and eggs. According to the American Optometric Association lutein filters high-energy blue light to protect the retina from damage. Lutein also neutralises the effects of free radicals which can eye cells and may help prevent cataract formation and age-related macular degeneration. The body cannot manufacture lutein itself so it must be obtained through a balanced diet that is rich in luetin-containing foods. Lutein is also available as a dietary supplemement. The American Optometric Association notes that there is no recommended daily intake for lutein, though consuming 10mg per day day may confer health benefits.

Omega-3 Fatty Acids

According to an article published in April 2010 in the medical journal "Prostaglandins, Leukotrines and Essential Fatty Acids" omega-3 fatty acids may alleviate symptoms of dry eye and help protect the cornea from erosion and ulceration. The body cannot manufacture omega-3 fatty acids but they can be obtained by eating foods such as oily fish and nut oil, or by taking a nutritional supplement. Do not take omega-3 fatty acid supplements if you have been prescribed an anti-coagulant or if you have a bleeding disorder.
Zeaxanthin

Like Lutein, Zeaxanthin is an antioxidant found in leafy green vegetables and eggs. The American Optometric Association notes that it may reduce the risk of developing age-related macular degeneration and cataracts. High quantities of Zeaxanthin are present in the retina where it protects and maintains cells and filters out harmful blue light. The American Optometric Association recommends consuming zeaxanthin daily by eating a healthy balanced diet; however, since Western diets tend to be low in zeaxanthin, taking a zeaxanthin supplement may be appropriate.

Sweet Potatoes VS White Potatoes for Macular Degeneration

2010-10-17T13:11:00.000-07:00

Both types of potato are a nutritious whole food choice, especially if they are not fried or covered in marshmallows. However, the sweet potato does have a nutritional edge, making it one of the best food choices around, especially this time of year.

Before we talk about sweet potatoes, let's clarify the difference between the sweet potato and the yam. From what I've read, the true yam is found in Africa and is supposedly a rare item in our supermarkets. What we call a yam is really a dark-skinned variety of sweet potato with deep orange flesh. Then there's the lighter-skinned sweet potato that's creamy yellow inside. As a matter of fact, sweet potatoes come in lots of colorful varieties that range from red to deep purple. Look for these the next time you are grocery shopping.

Basically, sweet potatoes and white potatoes are a rich source of vitamins and minerals. Both are similar in calories and lots of other good things like vitamins C and B6 and the minerals potassium, copper, iron and manganese. Both have a bit of protein, and are fat- and cholesterol-free. However, sweet potatoes take the lead when it comes to fiber, vitamin A and antioxidant potential, making them the nutritional winner.

The nutritional benefits of sweet potatoes were a topic in the Tufts University Health and Nutrition Letter (September 2010). What stands out in this report is that the ability of sweet potatoes to satisfy our vitamin A requirements is indeed impressive. The orange color of sweet potatoes indicates that it is rich in the family of plant pigments called carotenoids. One of these, beta-carotene, is converted to active vitamin A in the body. Vitamin A is essential and functions in roles as diverse as enhancing immune function and maintaining eye health. One cup of sweet potato supplies enough beta-carotene to meet 769 percent of the daily value of vitamin A.

Speaking of eye health, lutein is another carotenoid that is found in sweet potatoes and has been associated with protection against age-related macular degeneration. Remember the purple varieties of sweet potato that I mentioned? If you give those a try, you will get even more healthy plant pigments called anthocyanins, which have beneficial antioxidant potential and may be linked to the prevention of a number of diseases.

Sweet potatoes are the perfect food for health and weight control. They tend to be large, so look for small ones and stick to one serving (about the size of a computer mouse). Just bake them right in the skin and season with herbs and spices. If you are watching your weight, the high fiber content will help you feel full and help balance your blood sugar.

If you're among those people who don't eat sweet potatoes because you avoid carbohydrates, that's too bad because you are missing something delicious and so good for you. This fact may change your mind: In 1920, the average American ate an average of 30 pounds of sweet potatoes a year. Today, that number is about 4 pounds. Obesity wasn't a problem 90 years ago. Maybe we should learn something from the way our ancestors ate?

Good Nutrition for the Eyes

2010-10-10T05:32:00.000-07:00

By Siobhan Walsh,

The prescription for maintaining good eyesight, I was reminded last week, is eating well. That was good news for a dietitian who thought she needed reading glasses, but learned differently by seeking an opinion from a local optometrist.

Dr. Arthur Medina, the owner of Your Eyes Optical,gave me the good news and then talked about the importance of diet to maintaining vision, especially for seniors as more people live into their 80s and 90s.

A decade ago, glaucoma was the No. 1 cause of blindness for people 65 years or older in the United States, but now it is macular degeneration, which Medina describes as the central portion of the vision appearing as a dull gray haze while the periphery remains in focus.

"The people who invented rock 'n' roll, hula hoops and Buster Brown shoes now have to confront age-related macular degeneration (AMD)," Medina said.

Individuals who smoke, who have diabetes or hypertension, or a family history of AMD are at increased risk.

He points his finger at his own generation of baby boomers now responsible for the care of their elderly parents. "It is difficult to convince people who are not willing to admit they've aged. This is heavy stuff," he says.

There's truth to the adage that carrots are good for your vision. They're rich in beta carotene, which is converted into vitamin A, an essential nutrient for maintaining good eyesight. So are other yellow and orange vegetables, such as squash and peppers.

"Mother always knows best, and it is proven by the Age-Related Eye Disease (ARED) study," Medina said, citing research that found "a combination of antioxidants and zinc had a real impact on the eye related? to macular degeneration and age-related eye dis-?ease."

Leafy, green vegetables — kale, spinach, collard, mustard and turnip greens and broccoli — are rich in carotenoids, especially lutein and zeaxanthin. Medina described lutein as the sunglasses inside the eye that block the damaging effects of blue light.

Medina suggests taking an ocular encapsulated nutritional supplement with antioxidants, zinc and lutein as an inexpensive insurance.

Ocular Nutrition And Eye Health

2010-10-04T09:34:00.000-07:00

Understanding ocular nutrition and eye health can be one of the ways to support your vision. As early as age 30, our eyes and vision can begin to deteriorate. Wind, dust, chlorine fumes, automobile fumes, smoking, freezing temperatures and physical injury are examples of threats to healthy eyes and good vision. Long hours spent at a computer screen and the vibration from driving have a cumulative negative impact on eye health over time.

Healthy vision 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 making good ocular nutrition and eye health food choices are one of the ways that good vision can be supported. Information provided by the U.S. National Eye Institute and the results of other ocular nutrition and eye health studies have shown that using nutrition to improve and support eye health definitely happens.

Here are foods that are known to support and improve eye health:

Collard greens, kale and spinach - studies on ocular nutrition and eye health 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 get older.

Green vegetables and corn - another study on ocular nutrition and eye health has shown a reduced risk of developing cataracts for persons having diets higher in lutein and zeaxanthin. Foods high in these two carotenoids include 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 done on persons ages 40-59, those with diets high in lutein and zeaxanthin experienced a reduced risk of developing adult macular degeneration.

Apricots, bilberries and blueberries - apricots are rich in beta carotene and lycopene that help promote good vision. Beta carotene is converted by the body to vitamin A as needed, 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. 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. Bilberries are a form of wild blueberry that grow on small bushes. Bilberries were used by British pilots to improve their night vision during World War 2. Fresh bilberries and bilberry jams would be sources of this ocular nutrition and eye health food. Bilberry seems to improve eye health by increasing the blood supply to the eyes.

Our eyes are considered to be the most important of the senses. By knowing which ocular nutrition and eye health food choices support the eyes, you can include more of these foods in daily meal planning.

Author: David Buster

A Recipe for Healthy Eyes

2010-09-18T01:19:00.000-07:00

By Larry Oz

Age-related macular deterioration affects the part of the eye responsible for central vision, leading to progressive visual loss and doing every day tasks like recognizing faces, reading, driving and doing detailed work difficult. You are more likely to develop the disease in case you have a family member with this condition, are a smoker, have light colored eyes, are older, are female, or have heart disease. The antioxidant nutrients vitamin C, beta-carotene, zinc, lutein, and vitamin E hold promise for halting the progression of early macular degeneration.

A healthy eating habits could be the most important aspect in building, supporting, maintaining, and also improving vision. Although there is no single diet that is perfect for everyone, specialists agree with the fact that a healthy diet high in vegetables is essential for eye wellness. Choose to help make each meal an opportunity for enjoying more vegetables (preferably organic). Steam, stir fry, or simply eat them raw.

In a perfect world, we would get all of our vitamins from food. On the other hand, advanced farming methods and the depletion of nutrients in soil often results in fruit and vegetables having drastically less minerals and vitamins than they used to, when everything was 'organic'. Foods sold and labeled as organic nowadays have a tendency to have more iron,vitamin C, phosphorus and magnesium and less of the harmful nitrates and other residues from pesticides.

However, not everybody has all set access to organic food, or the money to buy it for the whole family. Hence, vitamin supplements are a great choice to help us get our missing nutrients.

Here is a list of the top 6 phytonutrients ,vitamins and herbs to help alleviate the problem of dry eyes, sore and sustain good vision:

1. Bilberry - is a herb used for both gastrointestinal and eye health. The productive ingredients are called anthocyanosides, which are a type of flavanoid. Anthocyanosides are antioxidants that help improve the flow of blood through the capillaries in eyes. They help eyes adjust quickly to variations in light, and enhance sharpness of vision.

Bilberry has also been presented to be helpful in stopping the development of cataracts when consumed with vitamin E. It is also used to treat diabetic retinopathy, and macular weakening.

2. Vitamin A - Vitamin A is important for good night vision, and may perform a role in stopping cataracts.

3. Grapeseed - Grapeseed is great for the peripheral circulation in our eyes. It also strengthens the capillaries.

4. Eyebright - Eyebright makes a great eye home solution. Steep it in hot water to let the herb infuse, then get rid of the herb and cool the excess liquid. You could place it in the freezer to cool it down easily if you don't have any infused eyebright on hand in the fridge. Once its cool, use it as an eye bath, or a compress. It is great for sore eyes, and has an anti-inflammatory and soothing action.

5. Omega 3 Fatty Acids - Study from Harvard Medical school has found that taking omega 3 oils minimizes the possibility of getting dry eyes. Try taking 3 to 6 grams of a great quality fish oil supplement daily. Researches showed that eating more long chain omega-3 fatty acids was associated with a drastically lower risk of macular weakening amongst people with a lower-than-average consumption of linoleic acid (an omega-6 found primarily in nut and seed oils). Those who ate one to two servings of nuts each week lowered their macular degeneration risk by 35%.

6. Lutein - Lutein is one illustration of a kind of plant nutrient known as carotenoids. Better known examples add beta carotene and alpha carotene. Carotenoids are liable for giving fruit and vegetables their unique colors, and the brightness of a fruit or vegetable is a good sign of how much carotenoids it has in it. Those with a rich color have a higher concentration.

Lutein, beta, and alpha carotene are converted by the body into vitamin A. And lutein is discovered in very high concentrations in the macula of the eye. Lutein is used to help prevent macular degeneration, which is a big problem for people over 40 years of age. Macular degeneration can lead to blindness. Lutein is thought to work as an antioxidant in this capacity.

Other solutions for dry eyes add soaking chamomile tea bags and putting them on both eyes when they're cool. Chamomile helps reduce redness and swelling around the eye. Iced milk can also be used on a shrink for sore eyes. Soak cotton wool or gauze pads with very cold milk (the coolness helps narrow blood vessels), and the fat in milk is very soothing for dry skin.

Get a lot of dark, green leafy vegetables like spinach, kale, collards and chard in your body. Beyond dark greens, go for colored vegetables, including carrots (orange), squash (yellow), beets (red), and red cabbage (purple). Colors indicate phytonutrients, numerous of which are antioxidants and eye-specific nutrients in a position of supplying super nutrition for your eyes. Fruits can help vision, too. Select dark fruits that are high in antioxidants like blueberries and blackberries, as well as dried fruits like raisins and prunes.

Drink carrot juice and fresh organic vegetable juices:

You likely have heard that carrot juice is great for the eyes. Carrot juice works extremely well for this purpose, partly by supplying large amounts of provitamin-A beta-carotene. Get a quality juicer and make at least 16 oz of juice every day. While you are making carrot juice why not add some spinach leaves, beets, celery stalks, parsley greens, or cucumber pieces into the mix?

Fresh vegetable juices truly are the #1 way to improve vision. After my 5 day juice fast my vision improved so much that I was able to stop wearing glasses and used just reading glasses sometimes.

Superfoods for stronger vision:

For boosting core nutrition that helps superb vision, the best foods are superfoods. Superfoods add goji berries, chlorella, spirulina, nutritional yeast, chia seeds, and other foods. Superfoods provide greater quantities of nutrients than are typically found in foods. For example, chlorella provides a large amount of chlorophyll, but also offers essential fats, nucleic acids (DNA and RNA), and vitamins.

As always please check with your physician before adding or changing anything that might have an effect on your current treatment.

Apricot Nutrition Information

2010-09-12T12:44:00.000-07:00

September 11, 2010

If you’re wondering about whether apricot nutrition makes these fruits a good choice to include in your diet, you’ll find that apricots are loaded with helpful nutrients and beneficial ingredients to keep you healthy. Although apricots are now spread throughout the world and are common in the United States, they weren’t actually introduced to the United States and the western world until the 18th century.

Apricots originally developed as a cousin of peaches in the mountains of China. They have been around for thousands of years in Asia and parts of the Middle East, and have long been touted in those areas for their helpful health benefits. In addition to being light on sugar and calories, apricots have a great load of nutrients that will help to promote good health overall. Read on for a brief description of apricot nutrition information.

Beta Carotene

One of the best parts of apricots is that they are high in beta carotene. This relatively uncommon nutrient is found in fruits and vegetables that are yellow or orange in color, and most commonly in carrots. Due to its relative obscurity, it can be difficult to make adequate use of this nutrient in your diet. Fortunately, however, apricots are rich in beta carotene. Beta carotene has a number of different benefits.It helps to promote healthy eyes and can delay the effects of macular degeneration, cataracts, and other issues that may develop. It has also been shown to slightly improve night vision as well. Also, beta carotene helps to keep your skin smooth and free of oil, and it may also promote good hair quality too. This makes beta carotene an excellent nutrient not only for the way that your body works, but also for your appearance as well.

Fiber

Apricots contain a good amount of dietary fiber. Dietary fiber is helpful in regulating a number of processes throughout the body. Namely, it can helpt o keep your bowel system moving as it should. It also helps to clear out your lower intestines and colon of any materials that may have become attached to the walls, thereby preventing polyp formation, cancer and other potentially serious conditions.

Potassium

Apricots are also rich in potassium. A single apricot contains a bulk of your day’s worth of potassium, in most cases. Potassium is useful for a number of different bodily systems and functions, and it’s oftentimes difficult to find this mineral in different fruits and vegetables. This is yet another reason why apricots are a beneficial addition to virtually any diet and should be eaten regularly by everyone.

Apricots are low in sugar, and the sugar that they do contain is natural and unprocessed, making it easier for your body to digest. Furthermore, apricots contain no sodium and no fat. For this reason, they can safely be included in a diet without running the risk of causing you to gain additional weight, when they’re eaten in proper portions.

Nutrition is Closely Interrelated to Preventive Eye Care

2010-09-04T12:20:00.000-07:00

Sep 3, 2010

By Eye Care

The eye performs the function of sensing light and transmitting the signals through the optic nerves to the brain. The brain registers the images and acts accordingly. The importance of this organ can never be overstated. When dealing with an organ as sensitive and as important as the eye, preventive eye care is always better than remedial eye cure.

Proper and timely eye care blunts macular degeneration, which is a harmful consequence of the natural process of aging. A simple habit of visiting the doctor periodically for a check up of the eyes helps a lot in preventing eye problems.

Nutrition and eye care is closely interrelated. Good food rich in vitamin A, E etc will protect you from eye problems. In this regard, it is pertinent to remember that:

Carrot is a rich source of vitamin A

Spinach is a rich source of Vitamin E. Vitamin E is an antioxidant. It slows the onset of macular degeneration and deterioration of eyesight.

Vitamin E and Vitamin C strengthens connective tissues in the eye and thereby contributes to the eye health.

Zinc and other such minerals are good for the eye. Omega-3 fatty acids, which is present in fish oil, reduces macular degeneration of nerve cells. It too contributes to ocular health.

Aloe vera is rich in ambrotose. As a nutritional supplement, it prevents eye infections and improves immunity.

Red Blood Cells are vital for the eyes as it ensures proper functioning of the brain and the nervous system. Vitamin B-12 is beneficial in this regard.

Bilberry extract, aspalathus and mahonia grape extract are herbs that are beneficial for the eye. Bilberry is good for optic nerves and night vision. Aspalathus aids immunity and ocular health, as it is rich in antioxidants. Mahonia extract is good for the retina.

Just as physical exercises for the body keeps it fit and healthy, exercises for the eye improves overall eye health and eyesight. Regular exercises for the eye are a must.

Strengthen eye muscles by alternatively concentrating on a tip of pencil placed a foot away and another farther object using just one eye.

Deliberately blink 15 times in a minute to keep your eye clean, lubricated and tension free.

Cure tunnel vision by training the mind to be aware of the complete scene. This helps in increasing awareness of peripheral images.

Rapidly flutter blink for at least 25 times in a day.

You should take special care of your eyes if your answer to any of the following questions is in affirmative:

Do you watch television for long periods sitting close to the TV? Is this true for your children?

Does your computer monitor have an UV filter? Do you let children use such monitors?

Are you a welder? Does your work other wise expose you to powerful UV radiation? Do you use proper safety goggles?

Do you use sunglasses when you go out in the sun? Do you protect your eyes from harmful UV rays of the sun?

Are you a chemist who experiments in laboratories? Are you otherwise exposed to UV light? Do you use protective equipment?

Top 10 Low Carb Power Foods

2010-08-29T17:24:00.000-07:00

Aug 29 2010 Posted in Featured News, Health by Dina
Low Carb Fruits and Vegetables
If you’re low carb dieting, you have to pay special attention to foods that provide you the nutrition you need, but otherwise might be missing when you eliminate all high carb foods from your diet. It’s easy to make nutritious meals out of low carb foods by eating “power foods”, types of foods that really pack a powerhouse nutrition punch. These include nuts, fruits, and vegetables.

Here’s a list of the top 10 low carb power foods you should consider including in your diet. They are all in compliance with the popular Sonoma diet, as well. Although they’re numbered 10-1, they are all of great importance and impact.

Almonds

10. Almonds

Almonds are a high-protein food that, when eaten in moderation, can help promote weight loss and reduce cholesterol – which, in turn, reduces the risk of problems like heart disease. They are also a fantastic source of vitamin E, zinc, iron, magnesium, potassium, and fiber. Furthermore, they contain calcium, which makes them an effective replacement for dairy products. It’s important that you eat them in moderation, however, because they are high in fat and calories. Despite this, studies have shown that for unknown reasons, those who eat 500 calories worth of almonds vs. 500 calories of other foods tend to not gain weight as easily.

Bell Peppers

9. Bell peppers

Bell peppers of all varieties are packed with folic acid, vitamin C, vitamin B6, thiamine, and beta carotene. They are also contain exceptionally effective antioxidants which help reduce toxins in your body. Red bell peppers may be slightly healthier than green, because they contain lycopene, which is a type of carotene known to protect against cancer and heart disease. Bell peppers have been shown to reduce prevalence of everything from cataracts to heart attacks. If you have high cholesterol, you should consider adding bell peppers to your diet to limit your risk of heart disease.

Broccoli

8. Broccoli

Broccoli is an arsenal of nutritional benefits. Besides being easy to find throughout the year, and therefore an easy addition to any diet, there are a lot of tasty ways to prepare broccoli to combat its reputation as a bad-tasting veggie. Broccoli contains a lot of vitamin C which too can reduce the incidence of cataracts. It can also lessen the effects of colds. Broccoli’s potassium helps regulate high blood pressure, and its folic acid is very useful to pregnant women. With its rich fiber content it can help reduce cholesterol and regulate the gastrointestinal tract. There’s even some evidence that broccoli can prevent cancer, Alzheimer’s disease, diabetes, arthritis, and heart disease.

Extra Virgin Olive Oil

7. Extra virgin olive oil

Olive oil, preferably extra virgin, is a great source of monounsaturated fatty acids and antioxidants. It can reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). This reduces the risk of heart disease, too. Olive oil stimulates the secretion of pancreatic hormones and bile, which can keep the gallbladder healthy. It can also protect the stomach against ulcers and gastritis. Some research even suggests it can help protect against colon cancer. Extra virgin olive oil contains the most antioxidants because it is less refined than other types of olive oil, and therefore considered healthier for you. But, olive oil is high in calories, so you should take that into account when adding it to your cooking or when drinking it as a supplement.

Blueberries

6. Blueberries

Blueberries are fine purveyors of antioxidants, containing more antioxidant properties than any other fresh fruit. Blueberries have vitamin C, vitamin E, B complex, anthocynin, copper, zinc, selenium, iron, and more. All of these can help boost your immune system and purify your body of toxins like free radicals, which keeps you healthier and reduces the effects of aging. In rats, blueberries have been shown to help reduce belly fat and the risk of cardiovascular disease. They also promote urinary tract health, keep vision healthy, keep the brain sharp, aid in digestion, fight cancer, and serve as antidepressants. They make a fantastic snack that don’t contain a lot of calories for the amount that should satisfy you.

Grapes

5. Grapes

Grapes are another antioxidant dream come true – noticing a theme? They are a robust source of flavonoids and also contain vitamin A, vitamin C, vitamin B, calcium, phosphorous, and protein. They can give you a great boost of energy. Grape juice can help fight rheumatism, liver problems, gout, and constipation. It also helps the kidneys function more effectively and easily. Grapes can also reduce the effects of certain viruses, and are known to help against the formation of blood clots. You can receive some of the benefits of grapes from eating them raw, in juice form, and in wine. Be careful when drinking wine, however, because it’s easier to add unwanted carbohydrates to your meals with wine consumption.

Strawberries

4. Strawberries

Strawberries have the lowest glycemic index of any fruit, which makes them excellent for low carb dieters. They’re a rich source of vitamin C which boost the immune system, among other things. They’re another excellent source of antioxidants – which are in fact believed to be the reason strawberries are so red. They fight cell-damaging free radicals. Although strawberries go badly quite quickly, they are extremely versatile and delicious in many different preparations, and can be easily purchased in the grocery store virtually any time of the year. The riper and redder the strawberry, the more nutritious it will be.

Tomatoes

3. Tomatoes

Another good source of lycopene, vitamin C, iron, and potassium. Lycopene serves as an effective antioxidant that can also fight cancer. In men, it’s been shown to reduce incidents of prostate cancer, though it’s not limited to that type of cancer
alone. Tomatoes are now thought to fight lung disease, particularly by blocking the same kinds of carcinogens that are so damaging in tobacco consumption. As with strawberries, the brighter and more red the tomatoes are, the healthier they are. Cooking tomatoes releases more of their beneficial nutrients. This means that canned tomatoes or tomato sauce are also good ways of benefiting from tomatoes in your diet.

Spinach

2. Spinach

Spinach may not turn you into Popeye, but it will give you a great deal of vitamins and minerals. It contains a lot of antioxidant beta-carotene, lutein, zeaxanthin, folate, calcium, folic acid, vitamin K, vitamin C, fiber, and iron. It has proven anti-cancer benefits. It can also protect eyes against macular degeneration. Its calcium will help strengthen bones. Its flavonoid content helps protect against age-related memory loss. Unlike tomatoes the greatest benefits of spinach can be extracted into your body when consumed raw or only lightly cooked.

Whole Grains

1. Whole grains

A grain is “whole” when its three parts, bran, germ and endosperm, are present in it. Whole grains can be an even better source of phytochemicals and antioxidants than fruits and vegetables. They are also good for iron, fiber, magnesium, B vitamins, and vitamin E. Whole grains can help reduce heart disease by preventing blood coagulation, high cholesterol, and high blood pressure. They can also help regulate blood sugar. Common types of whole grains include wild rice, whole wheat, oatmeal, barley, and popcorn. The fact that whole grains have a different spectrum of antioxidants than many fruits and vegetables earns them the #1 spot on this lis

Papaya Nutrition

2010-08-23T07:02:00.000-07:00

by Pinoy Biztalk
Papaya is the pear shaped fruit of the plant Carica papaya. The papaya fruit is regarded as one of the most nutritious fruits due to its high vitamin and mineral content. Discover some of the interesting papaya nutrition facts with this article.

Papaya Health Benefits
Know about numerous papaya health benefits which you can make use of and add healthy years to your life. This fruit is not only delicious, but it is also attributed as a power house of nutrients...
Everyone is well aware of the fruit papaya and I guess, I need not give you the description of how does it look like, taste and where it is found. However, you may not know that papaya was attributed by the name "The Fruit of the Angels", by Christopher Columbus [an Italian navigator who discovered the New World in the service of Spain while looking for a route to China (1451-1506)]. Before we head on for the papaya health benefits, here is a brief insight on the nutritive value of the fruit, per 100g. Papaya contains 56 mg of vitamin C and 20 mg of calcium. Carbohydrates in the fruit is of the quantity 10 g and vitamin A, 1750 I.U. 16 mg of phosphorus is present in papaya and 470 mg of potassium. Apart from containing vitamin E and K, papaya has a calorific value of 39. Now, let's study about the many papaya health benefits that you can avail.

Papaya enzyme health benefits come from papain and chymonpapain, the two very important enzymes of the fruit. These enzymes aid in the digestion of protein in the body. Out of the two, papain is the most abundant and most active. One important fact to take a note of is that, these two enzymes gradually vanish as the fruit ripens. So, in order to avail the benefits, pick your fruit when it is still green. Apart from aiding to the digestion process, other papaya enzyme benefits include treating edemas, inflammation and wounds. The antioxidant nutrients such as vitamin C, vitamin E and beta-carotene also aid to reducing any inflammatory symptoms. Thus, people with asthma, osteoarthritis and rheumatoid arthritis would find great relief with an increase in the consumption of this fruit. The enzymes, papain and chymonpapain, also prevent cornea scar deformation and help in treating insect stings.

Talking about papaya seeds health benefits, they include protection against E. coli, Salmonella and Staph infections and certain kidney diseases. Papaya seeds extract are also known to get rid of intestinal parasites and they also help in detoxifying the liver.

Treating constipation is one of the well known papaya fruit health benefits. Infections of the colon can be addressed by drinking papaya juice and ripened form of the fruit may help prevent cancer in organs and glands with epithelial tissue. Other papaya health benefits include managing nausea including morning sickness and motion sickness and producing a tonic effect in the stomach and intestines. Papaya's content of folate, vitamin C, beta-carotene and vitamin E are also associated with reduced risks of colon cancer.

Lowering cholesterol level and preventing the development of atherosclerosis and diabetic heart disease are also among the well known papaya health benefits. Apart from these, papaya's richness in vitamin A, has earned it the reputation to be an ideal home remedy for lung protection. People who are in a risk of lung cancer should consider adding this fruit to their daily diet.

Boosting the immune system is yet another one among the other papaya benefits. Richness of vitamin C and vitamin A in the fruit, strengthens the immune system and keeps one from illnesses and recurrent infections like cold and flu and like that of the ear.

Macular Degeneration (eye disease caused by degeneration of the cells of the macula lutea and results in blurred vision; can cause blindness) is an age-related illness and is the primary cause of vision loss in older adults. According to researches, adding papaya to the diet can provide a great deal of benefit in reducing the risk of developing this eye disease. Read more on pampering the papaya

To conclude this piece of information on papaya health benefits, according to different surveys, people who took papaya along with green tea, were found less prone to develop prostate cancer than others. Thus, with so many benefits in store, a healthy diet must comprise of this 'wonder fruit' as one of its key ingredients!

Keeping Your Eyes Healthy Naturally

2010-08-18T06:59:00.000-07:00

By: Dr. Grossman

When mom and dad told you to eat your carrots because they were good for your eyes, they were on the right track. As researchers continue to document that we really are what we eat, the role of nutrition in eye health becomes clearer and more important all the time.

In working with thousands of patients in my 25 years of practice I start my eye care prevention and treatment programs with a discussion with the patient regarding their diet. Consider these facts: more than 25 per cent of the nutrients we absorb from our food go to nourish our ?visual system?, our eyes and all of the nerves, blood vessels and tissues that support our vision. Indeed the concentration of Vitamin C in healthy eyes is higher than almost anywhere else in the body. It is not surprising then that proper nutrition plays an important role in preventing and treating problems such as cataracts, macular degeneration, glaucoma and dry eyes.

The diet plan we prescribe emphasizes a variety of whole foods with emphasis on fruits and vegetables. The body does not use each vitamin and mineral in isolation. The absence of one nutrient can affect the body’s ability to use another; for example, proper amounts of magnesium and vitamin D are needed to absorb and utilize calcium efficiently. Without adequate levels of zinc, the body cannot utilize all of the vitamin A it receives. Similarly, the B vitamins are needed together, working best as a team.

Eating a variety of whole foods and omitting processed sugar and other junk foods will help your body to get a wide range of nutrients. The body can lose a significant amount of nutrients when we eat nutrient poor foods. For example, we lose chromium and B vitamins as our body tries to burn white sugar. Therefore getting our nutrients if possible through healthy foods that we eat is a key to keeping good vision.

So what foods are the most important for eye health as mom told us? They are the fruits and vegetables. One study of over 100,000 people over a 12 to 18 year span at Brigham and Women’s Hospital in Boston found that those who ate three or more servings of fruit a day were 36% less likely to develop age-related macula degeneration than people who ate less than 1.5 per day.

It was also found that lutein and zeaxanthin were some of the most important nutrients to help protect the eye from cataracts and macular degeneration. In the Eye Disease Case Control Study, researchers found a significantly lower risk for developing these eye diseases in people with high amounts of lutein and zeaxanthin in their blood. Also, people who ate a diet with the most lutein and zeaxanthin (as much as 5.8 milligrams (mg) per day) had a significantly lower risk for macula degeneration than those whose diet contained the least amount (as low as 1.2 mg per day). Dietary studies confirmed the association between frequent consumption of spinach or collard greens, which are good sources of lutein and zeaxanthin, in lowering macula degeneration risk.

Let me give you some examples of how diet can be used in a preventive program for eye disease.

Let?s use the eye condition Open-angle Glaucoma as an example. Glaucoma is the second most common cause of blindness around the world: The condition affects approximately 60 million people. Glaucoma is an eye condition that overtime can damage the optic nerve, resulting in loss of peripheral vision (side vision), sometimes to the point of blindness if not treated. The damage is due to having chronically high eye pressure (referred to as ?intraocular pressure?). Unless evaluated by an eye doctor, most cases of glaucoma have no symptoms associated with it until the person starts to notice a lessening in peripheral vision.

So, let?s say you are 56 years old and the eye doctor finds you have borderline high eye pressures of 26 and 27 mm/Hg (normal range is 10 to 22 mm/Hg). At this point the eye doctor will most likely give you a visual fields test that maps your peripheral vision, and will also check the health of the optic nerve. If your visual field and optic nerve are fine, the doctor will either just monitor it regularly or possibly give medication to lower the pressure. Eye doctors rarely consider natural ways to lower eye pressure in possibly preventing the need for medication. A program which includes dietary changes, nutritional supplementation such as omega 3 essential fatty acids, alpha lipoic acid and vitamin C, and physical exercise have all been shown by research to help lower eye pressure naturally without medication.

Macular degeneration is even more frustrating in terms of eye doctors not prescribing natural approaches. Numerous peer review studies show that macular degeneration is a disease responsive to specific nutritional protocols. Most of the time the doctor just says there is nothing that can be done except possibly lasering the blood vessels that are leaking in the case of wet macular degeneration. Hundreds and hundreds of studies have shown the benefits of a nutritional program emphasizing the cartenoids lutein and zeaxanthin, anti-oxidants, the amino acid taurine, along with the benefits of micro current stimulation to help reduce the risk and decrease the progression of macular degeneration.

Other Tips

Besides nutrition the following are some important recommendations to keep your eyes healthy:

1. Don’t keep your eyes focused in one place for a sustained period of time. Change your focus. Look up out a window periodically when your doing close work to give your eyes a break. Sustained contraction of the eyes can also lead to a contraction of your upper body and neck. Don’t stare continuously without breaks as that causes tension on the visual system, and can contribute to vision problems.

2. Get at least 20 minutes of natural sunlight a day. Go for a walk. The eyes are light sensing organs. It’s important to get enough sunlight so that they operate optimally. Wear UV protective sunglasses to protect your eyes from damaging sun rays.

3. Quit smoking! Smokers have a significantly higher risk of eye disease than non-smokers.

4. Reduce sugar and alcohol intake

Bell Peppers rich in Vitamin A

2010-08-09T05:42:00.000-07:00

It's important to protect the eyes all the time, but it becomes even more important in the summer with the increased sun exposure. The most common cause of vission loss and blindness in people over the age of 55 is age-related macular degeneration. This occurs when the central part of the retina (macula) becomes damaged and the most common cause of this damage is years of UV exposure.

One of the most important components in the retina is a vitamin - vitamin A to be exact. Thus, foods rich in this vitamin -- along with beta-carotene, zinc, and Vitamins C and E -- are beneficial to the eyes. Good sources of vitamin A (as beta-carotene) and vitamin C include dark green vegetables like kale, chard, and mustard greens, plus bell peppers, carrots, and blueberries. Lutein is also critical for eye health. Eggs and tomatoes are both rich sources of lutein.

Avocados full of Nutrients

2010-08-02T06:54:00.000-07:00

Avocados make great dips and spreads, or can be enjoyed just as they are.People need a substantial amount of nutrients to lead healthy lifestyles. The health-conscious will be happy to know that nutrient-dense avocados provide almost 20 vitamins, minerals and phytonutrients per serving. Avocados also contain monounsaturated fats, which offer a healthful alternative to saturated fats. Nutrition organizations such as the U.S. Department of Agriculture and the UCLA Center for Human Nutrition recommend avocados as a beneficial part of a balanced diet.

Vitamin K promotes normal blood clotting.Along with vitamins A, C, D, E and the eight B vitamins, fat-soluble vitamin K is one of the 13 vitamins essential to the human body. Luckily, avocados contain more vitamin K than any other nutrient. In a single 30-gram serving, the fruit provides 6.3 micrograms of vitamin K--8 percent of the U.S. Food and Drug Administration's (FDA) recommended daily values. Most importantly, vitamin K allows normal, healthy blood clotting and prevents calcification of the arteries. It also supports bone health, reducing the risk of fracture and helping prevent postmenopausal bone loss.

Vitamin E is one of many antioxidants contained is avocados.Per serving, avocados contain 1.2 international units of vitamin E, which is 4 percent of the FDA's recommended daily intake. This fat-soluble vitamin is an antioxidant, meaning it protects the body from unstable free radicals that can harm tissues, cells and organs. Because free radicals are associated with the aging process, vitamin E acts as an anti-aging nutrient. Likewise, it supports the appearance of healthy hair and skin, and works in conjunction with vitamin K to maintain the health of red blood cells.

Vitamin C
Like vitamin E, vitamin C acts an an antioxidant. According to the FDA, avocados offer 2.4 micrograms—4 percent of the recommended daily value--of vitamin C per serving. This water-soluble nutrient aids the body by supplementing the growth and repair of tissues and helping the formation of collagen, which aids in making skin, tissue, tendons, ligaments and blood vessels. In addition to speeding along the healing process, vitamin C assists the formation of cartilage, bones and teeth.

Lutein
With consistent intake, lutein helps prevent blindness caused by aging.Avocados are especially rich in lutein; each serving contains 81.3 micrograms of this nutrient. A natural pigment known as a carotenoid, lutein is an antioxidant that helps maintain eye health, preventing eye diseases and macular degeneration. Though the FDA doesn't provide a daily recommended amount of lutein, the organization Macular Degeneration Support recommends 20 micrograms daily. Lutein also supports healthy skin.

Avocados contain an abundance—27 micrograms, or 8 percent of the daily value—of folate per serving. This nutrient assists the body in the development of healthy cells and tissues, and also supports proper homocysteine metabolism, which regulates the body's amino acids. These amino acids construct the protein that builds and repairs body tissues.
Check with you physician before taking any of these vitamins as some vitaims interfere with certain medications.

Watermelon who knew

2010-07-27T09:08:00.000-07:00

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but watermelon can help you reach this goal. What could be more delicious on a hot summer's day than a slice of sweet, refreshing watermelon? For a great summer spritzer, blend watermelon with a spoonful of honey and a splash of lemon or lime, then stir in seltzer water and decorate with a sprig of mint. If you didn't experience the fun of a seed spitting contest as a child, it's not too late to introduce this summer ritual to your children or the child in you

"Quality" Carbs It's Not Just About Your Six-Pack

2010-07-19T06:59:00.000-07:00

It seems as though every week we learn something new about the real power of nutrition. Recently, Agricultural Research Service (ARS) funded scientists at the Laboratory for Nutrition and Vision Research and found some interesting information.
Age related macular degeneration (AMD) and the vision loss associated with it may be connected to the “quality” of carbohydrates.

One study showed that a regular consumption of a “slow carb” ( low glycemic index) diet provided a protective effect against macular degeneration. A food’s glycemic index is an indicator of how fast the carbohydrate it contains will spike blood sugar levels.

So how do you keep your glycemic index in check? To learn more about which carbs produce only small fluctuations in our blood glucose and insulin levels, check out http://www.glycemicindex.com/ and follow their recommendations:

1. Pile half your dinner plate high with vegetables or salad
Aim to eat at least five serves of vegetables (this doesn’t include the starchy ones like potatoes, sweet potatoes or sweet corn) every day, and aim for foods with a variety of of colors.

2. Cut back on most potatoes
If you are a big potato eater and can’t bear the thought of giving them up, you don’t have to. Just cut back on the quantity. Don’t be afraid of trying other starchy vegetables like sweet potato, yams or taro, steamed, roasted or mashed.

3. Swap your bread
Choose a really grainy bread where you can actually see the grains, granary bread, stoneground wholemeal bread, real sourdough bread, soy and linseed bread, pumpernickel, fruit loaf or bread made from chickpea or other legume based flours.

4. Replace those high GI crunchy breakfast flakes
These refined breakfast cereals spike your blood glucose and insulin levels. Replace them with smart carbs like natural muesli or traditional (not instant) porridge oats or one of the lower GI processed breakfast cereals that will trickle fuel into your engine.

5. Make your starchy staples the low GI ones
Look for the low GI rice’s, serve your pasta al dente, choose less processed foods such as large flake or rolled oats for porridge or muesli and intact grains such as barley, buckwheat, bulgur, quinoa, whole kernel rye, or whole wheat kernels and opt for lower GI starchy vegetables.

6. Learn to love legumes!
Include legumes like beans, lentils and chickpeas in your meals two or three times a week, more often if you are vegetarian. Add chickpeas to a stir fry, red kidney beans to a chili, a bean salad to that barbecue menu, and beans or lentils to a casserole or soup.

7. Develop the art of combining
No need to cut out all high GI carbs. The trick is to combine them with those low GI tricklers to achieve a moderate overall GI. How? Lentils with rice (think of that delicious classic Italian soup), rice with beans and chili, tabbouli tucked into pita bread (with falafels and a dash of hummus), baked beans on toast or piled on a jacket-baked potato for classic comfort food.

8. Incorporate a lean protein source with every meal
Eat lean meat, skinless chicken, fish and seafood, eggs, milk, yoghurt or cheese, or legumes and tofu if you are vegetarian. The protein portion should make up around a quarter of the plate/meal.

9. Tickle your taste buds
Try vinaigrette (using vinegar or lemon juice with a dash of extra virgin olive oil) with salads, yogurt with cereal, lemon juice on vegetables like asparagus, or sourdough bread. These foods contain acids, which slow stomach emptying and lower your blood glucose response to the carbs in the meal.

10. Go low GI when snacking

If it is healthful and low GI, keep it handy. Grab fresh fruit, dried fruit, or fruit and nut mix, low fat milk and yogurt (or soy alternatives), fruit bread etc for snacks. Limit (this means don’t buy them every week) high GI refined flour products whether home baked or from the supermarket such as cookies, cakes, pastries, crumpets, crackers, biscuits, irrespective of their fat and sugar content. These really are the ‘keep for the occasional treat’ foods.

Keep your eye on the serving size. Remember portion caution with carb rich foods such as rice, al dente pasta and noodles, potatoes etc. Eating a huge amount of these foods, even of the low GI variety, will have a marked effect on your blood glucose. A cup of cooked noodles or al dente pasta or rice plus plenty of mixed non starchy vegetables and a little lean protein can turn into 3 cups of a very satisfying meal.

Most of all, recognize that protective nutrients are in each and every meal that you eat, and we all my have the power to stave off certain age related conditions.

A Diet Rich in Antioxidants Can Prevent Macular Degeneration and Blindness

2010-07-12T16:02:00.000-07:00

Experts at Brigham Young University, United States, disclose that there occur two damaging mechanisms within the retina, which cause macular degeneration.Individuals who develop age related macular degeneration (ARMD), first suffer the loss of central-vision. Sooner or later, the individual loses complete vision.

Heidi Vollmer discovered that ARMD occurs due to a build-up of A2E, a natural by-product of various cellular processes. However, contrasting to other cellular by-products, A2E does not decompose, causing undue damage to the retina. The other factor responsible for ARMD is damage to the mitochondria within the cells. Excessive A2E disrupts the energy manufacture by the mitochondria, which consequently results in the death of the photo-receptors (cells for vision).

Studies were performed to test the photo-receptors of cows, rats and humans. Results showed that antioxidants prevent damage to the cells responsible for vision. What’s more, antioxidants can extend the life span of the photoreceptors and retinal cells.

What is Age Related Macular Degeneration?

Macula is that part of the retinal tissue where pictures and impressions are focused. It is predominantly responsible for our vision.

Importantly, ARMD has emerged as a principal cause for visual loss, world over.

Signs and Symptoms of Macular Degeneration

1.ARMD begins with obscuring of the vision.

2.Objects / pictures appear distorted or twisted.

3.One may visualize a dark area / patch in the center of the visual field.

4.Certain words may go missing, while reading.

5.Peripheral-vision is at first normal, but over a period of time it diminishes.

Preventive and Curative Measures : Diet to Prevent Macular Degeneration

Nutritionists and experts, world over, advise augmenting the daily diet with foods that support and maintain a healthy and good vision. Step up the intake of - carrots, tomatoes, spinach, kiwi, corn, Brussels sprouts, celery, bell peppers, broccoli, green leafy vegetables, apples and mangoes.

The following foods supply generous amounts of (lutein, zeaxanthin, and lycopene) anti-oxidants that stave off free radical damage to the photoreceptors and preserve vision :

1.Carrots: sustain good vision, even in old age. Carotene, found in abundance in carrots, shields the tissues of the eye from ARMD and checks the occurrence of cataract. Also, carrots supply large quantities of glutathione, the most powerful anti-aging agent. Carrots even prevent night blindness and encourage optimum night vision.

2.Spinach: loaded with lutein, spinach is vital for a healthy and good eyesight and is highly essential to prevent blurring of vision and blindness.

Vitiam B To Help with Age Related Eye Problems

2010-07-06T02:38:00.000-07:00

--------------------------------------------------------------------------------

Research has shown that taking a mixture of Vitamin B taken on a consistent basis can halt a common type of vision loss that occurs in older people.

Macular degeneration is thought to effect over 2 million people in the United States, especially over the age of 50.

(Image from Haap Media Ltd - All Rights Reserved)

Although some macular dystrophies affecting younger individuals are sometimes referred to as macular degeneration, the term generally refers to age-related macular degeneration (AMD or ARMD).

Folic Acid Plus Vitamins B-6 And B-12

Researchers at Brigham And Women’s Hospital in Boston discovered that people who took folic acid and vitamins B-6 and B-12 were able to reduce their risk of macular degeneration by approximately a third.

Macular degeneration manifests as blurred vision which makes it difficult to read, drive and even recognize faces.

More About Macular Degeneration

Age related macular degeneration is a medical condition which usually affects older adults which results in a loss of vision in the center of the visual field (the macula) because of damage to the retina.

It occurs in “dry” and “wet” forms and it’s a major cause of visual impairment in older adults. Macular degeneration can make it difficult or impossible to read or recognize faces, although enough peripheral vision remains to allow other activities of daily life.

The inner layer of the eye is the retina, which contains nerves that communicate sight; behind the retina is the choroid which contains the blood supply to the macula (the central part of the retina).

Dry And Wet Forms Of Macular Degeneration

In the dry (nonexudative) form, cellular debris called drusen accumulate between the retina and the choroid, and the retina can become detached.

In the wet (exudative) form, which is more severe, blood vessels grow up from the choroid behind the retina, and the retina can also become detached. It can be treated with laser coagulation, and with medication that stops and sometimes reverses the growth of blood vessels.

Beginning Signs

Age-related macular degeneration begins with characteristic yellow deposits in the macula (central area of the retina, which provides detailed central vision, called the fovea) called drusen between the retinal pigment epithelium and the underlying choroid.

Most people with these early changes (referred to as age-related maculopathy) have good vision. People with drusen can go on to develop advanced AMD.

The risk is considerably higher when the drusen are large and numerous and associated with disturbance in the pigmented cell layer under the macula.

Recent research suggests that large and soft drusen are related to elevated cholesterol deposits and may respond to cholesterol-lowering agents.

As the population in the United States ages there is hope that ongoing research to this eye challenge will increase and cures will be discovered.

Healthy Tips For Eye Care

2010-06-30T09:18:00.000-07:00

Prevention is better than cure .This is applicable for eye health too. Eye care is better than eye cure. So do take good care of your eyes. This can be done by taking in lot of vitamins especially vitamin A into your diet. Other diets that are rich in minerals are also good to eyes .Some of the exercises can also ensure good eye health .

Eat lots of green, leafy veggies, says Lylas Mogk, M.D., an ophthalmologist who practices in Livonia, Mich. These include kale, collard greens and spinach, which are rich in lutein, an antioxidant that research shows may help preserve eye health and deter the risk of macular degeneration. Wolfberries, which are rich in zeaxanthin, also may be beneficial.

To protect the eyes from harmful ultraviolet (UV) rays, you need to make sure your regular glasses and sunglasses have 100% UV protection. “That is completely separate from any tint. The fact is that you can have clear lenses with UV coating that will protect you from the harmful rays of the sun,”

We can benefit from Vitamins A, E, and C for overall eye health care. Vitamin A may help reduce risks of night blindness and cataracts. For people who have Vitamin A deficiency, this deficiency has been implicated in blindness and corneal ulcers .For reducing the risk of macular degeneration and cataracts, Vitamin E plays an important role.

Pressure in glaucoma will be reduced when you take Vitamin C and it also helps slow age related degeneration and provides resistance to cataracts. Vitamins are rich source of antioxidants and they can help in eye health care because antioxidant helps fight the effects of oxidation that contributes to the destruction of healthy tissues and is strongly implicated in macular degeneration

Deficiency of vitamin A can lead to nightblindess, xerophthalmia including dryness of eyes and corneal ulcer formation leading to blindness. Vitamin A helps to prevent the progression of age related macular degeneration (ARMD) which is the leading cause of blindness in the world.

Smokers and those consuming alcohol need extra vitamin supplement as tobacco prevents absorption of vitamin A and alcohol depletes it from the body. However smokers should avoid beta carotene supplement as it increases the risk of lung cancer in them.

Food sources: Carrot, mango, sweet potato, papaya, cod liver oil, liver, beef.

Another way to relax your eyes is to place sliced cucumber on the eyelids while you are relaxing in a bath tub.

Try taking short breaks after long hours of working. It is better to do few small eye exercises like blinking eyes several times, rolling the eyeballs while keeping your eyes closed.

Try looking at a distant object in your office or somewhere outside after long working hours. This would help you in improving your eyes focus.

Don’t keep your eyes focused in one place for a sustained period of time. Change your focus. Look up out a window periodically when you’re doing close work, to give your eyes a break. Sustained contraction of the eyes can also lead to a contraction of your upper body and neck. Don’t stare continuously without breaks, as that causes tension on the visual system, and can contribute to vision problems.

Diet Good for Eye Health

2010-06-10T07:57:00.000-07:00

Medics recommend that you ensure that you adhere to a diet which is safeguards the health of the eyes.

Wearing contact lenses is a way of boosting vision. In addition, a wide range of foods can prove effective in keeping vision related problems at bay.

Certain medics recommend that you can enhance your eye health by sticking to a dietary intake of foods high in omega-3 fatty acids, like oily fish and salmon and oily fish.

Moreover, dark and leafy greens, such as, kale and spinach and kale are considered to be good for your eye sight, particularly for those suffering from macular degeneration.

Previous research has made claims that high doses of vitamin E, vitamin C, zinc, beta carotene and copper taken together can prevent macular degeneration worsening. However, doctors ought to be consulted prior to this course of action being taken.

2009 research from the College of Optometrists concluded that 65 per cent of Brits ought to be eating diets which decrease the risk of future eyesight problems.

Did Anyone Understand, That Spinach Is A Vegetable Which Has Huge Benefits For Eye Health?

2010-06-02T14:07:00.001-07:00

Spinach is widely assumed to enrich eyesight because it includes lutein and other carotenoids. And in transform, lutein is single of the most great antioxidants that guard the eyes against hurt triggered by UV rays in the sunlight. In reality, UV rays and blue wavelength in sunshine are specially related through age analogous macular degeneration. This eye illness is influencing a huge amount of individuals in their middle or old ages, depriving their central vision and leaving simply peripheral vision. With no central vision, some nearing or space job be proficient of be not easy. It is estimated those about solitary fifth of individuals older than 65 are exaggerated by macular degeneration. (Read other article about what does heartburn feel like)

The poorer news is those until now there is no indicative management for macular degeneration. The only get into people be bright to take is to avoid or minimize the risk of those sickness. With this perspective, antioxidants together with lutein this be proficient to lower the chance of causing macular degeneration are precious of appropriate concern. Openhanded colors of several green leafy vegetables on single hand, lutein also functions as an antioxidant in the eyes. And spinach is single of brilliant sources this containing much lutein. (Read other article about heartburn surgery)

Spinach is a highly adaptive plant this it be bright of go up universally except for in tropic areas. In the starting days, spinach was used as a substance for medicinal reasons because it contained oxalic acid. However now, spinach is widely consumed as a day after day vegetable with places in the world. Spinach in the early spring months is the freshest. In truth, that vegetable is existing all year round, thanks to present agricultural advances. In general, hygienic spinach is better than this in frozen. Except for lutein, spinach also has plentiful of other nutrients for instance vitamins C, E, B, minerals, phyto-nutrients, ogema-3 fatty acids and beta carotene etc. There is no subject analogous through spinach because this vegetable has very few energy. (Read other article about foods that cause heartburn)

Vegetables and Fruits: Get Plenty Every Day

2010-05-27T09:18:00.000-07:00

Harvard school of Public Health

"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

Your Questions Answered - Vegetables and Fruits

Q. What counts as a cup of vegetables and fruits?

A. For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.

Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.

What does "plenty" mean? More than most Americans consume. If you don't count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one's caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn't always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing to Fruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.
Vegetables, Fruits, and Cardiovascular Disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. (2) Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions. (2)

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease (3) and stroke, (4) compared with individuals who ate less than 3 servings per day.
Vegetables, Fruits, and Blood Pressure

Vegetables on a fork High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. (5)

This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. (6)
Vegetables, Fruits, and Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. But because many of these were case-control studies, where people who already have a certain health outcome (cases) are compared to people who do not have that outcome (controls), it is possible that the results may have been skewed by problems inherent in these types of studies; people with illnesses, for example, often recall past behaviors differently from those without illness, which can lead to potential inaccuracy in the information that they provide to study investigators.

Cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don't rely on information from the past. And data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer in general. For example, in the Nurses' Health Study and the Health Professionals Follow-up Study, over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). (2)

A more likely possibility is that some types of fruits and vegetables may protect against certain cancers. A massive report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables—such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like—and fruits "probably" protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; fruit probably also protects against lung cancer. (7)

three tomatos Specific components of fruits and vegetables may also be protective against cancer. For example, a line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. (8) One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect. Although several studies other than the Health Professionals study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection. (9) Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. (7) Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. (7) But more research is needed before we know the exact relationship between fruits and vegetables, carotenoids, and cancer.
Vegetables, Fruits, and Gastrointestinal Health

One of the wonderful components of fruits and vegetables is their indigestible fiber. As fiber passes through the digestive system, it sops up water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. (10) The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and so may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches). (11)
Vegetables, Fruits, and Vision

variety of fruits Eating plenty of fruits and vegetables also keeps your eyes in good shape. You may have learned that the vitamin A in carrots aids night vision. Other fruits and vegetables help prevent two common aging-related eye diseases—cataract and macular degeneration—which afflict millions of Americans over age 65. Cataract is the gradual clouding of the eye's lens, a disk of protein that focuses light on the light-sensitive retina. Macular degeneration is caused by cumulative damage to the macula, the center of the retina. It starts as a blurred spot in the center of what you see. As the degeneration spreads, vision shrinks.

Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage. Dark green leafy vegetables—such as spinach and kale—contain two pigments, lutein and zeaxanthin, that accumulate in the eye; these pigments are found in other brightly colored fruits and vegetables as well, including corn, squash, kiwi, and grapes. (12) These two pigments appear to be able to snuff out free radicals before they can harm the eye's sensitive tissues. (13)

In general, a diet rich in fruits and vegetables appears to reduce the chances of developing cataract or macular degeneration. (14–17) Lutein and zeaxanthin, in particular, seem protective against cataract. (18)
The Bottom Line: Recommendations for Vegetable and Fruit Intake

Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.

Try these tips to fit more fruits and vegetables into your day:

* Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
* Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
* Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
* Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs.
* Make it a meal. Try some new recipes where vegetables take center stage, such as Tunisian carrot salad and spicy broccolini with red pepper.

References

1. 2005 Dietary Guidelines for Americans. Center for Nutrition Policy and Promotion, U.S. Department of Agriculture.

2. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004; 96:1577–84.

3. He FJ, Nowson CA, Lucas M, MacGregor GA. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. J Hum Hypertens. 2007; 21:717–28.

4. He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. Lancet. 2006; 367:320–26.

5. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997; 336:1117–24.

6. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005; 294:2455–64.

7. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington DC: AICR, 2007.

8. Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the Health Professionals Follow-up Study. Int J Cancer. 2007; 121:1571–78.

9. Kavanaugh CJ, Trumbo PR, Ellwood KC. The U.S. Food and Drug Administration's evidence-based review for qualified health claims: tomatoes, lycopene, and cancer. J Natl Cancer Inst. 2007; 99:1074–85.

10. Lembo A, Camilleri M. Chronic constipation. N Engl J Med. 2003; 349:1360–68.

11. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. 1998; 128:714–19.

12. Sommerburg O, Keunen JE, Bird AC, van Kuijk FJ. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Ophthalmol. 1998; 82:907–10.

13. Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr. 2003; 23:171–201.

14. Brown L, Rimm EB, Seddon JM, et al. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr. 1999; 70:517–24.

15. Christen WG, Liu S, Schaumberg DA, Buring JE. Fruit and vegetable intake and the risk of cataract in women. Am J Clin Nutr. 2005; 81:1417–22.

16. Moeller SM, Taylor A, Tucker KL, et al. Overall adherence to the dietary guidelines for Americans is associated with reduced prevalence of early age-related nuclear lens opacities in women. J Nutr. 2004; 134:1812–19.

17. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004; 122:883–92.

18. Christen WG, Liu S, Glynn RJ, Gaziano JM, Buring JE. Dietary carotenoids, vitamins C and E, and risk of cataract in women: A prospective study. Arch Ophthalmol. 2008; 126:102–109.

Do Antioxidants Prevent Cataracts and Age-Related Macular Degeneration?

2010-02-28T12:42:00.001-08:00

Johns Hopkins Health Alert
Do Antioxidants Prevent Cataracts and Age-Related Macular Degeneration?

It's not just what you take out of your diet that might help your eye health, it's also what you add. New research suggests that foods rich in the antioxidants lutein and zeaxanthin (pronounced loo-tein and zee-uhzan- thin), and vitamins E and C may lower your risk of developing cataracts. Lutein- and zeaxanthin- containing foods also appear to help protect against advanced age-related macular degeneration. Here’s what the research shows.
Researchers speculate that free radicals -- molecules that damage healthy cells -- may lead to the formation of cataracts and worsening age-related macular degeneration. Antioxidants help prevent the damage free radicals cause.
Lutein and zeaxanthin. These carotenoids, the kind of antioxidants that color yellow and leafy dark green vegetables, such as kale, spinach, and carrots, are also found in the lens and retina of the eye. Data from the 10-year Women's Health Study, which began in 1993 and involves more than 35,000 women, found that those who ate almost 7 mg of lutein and zeaxanthin -- approximately the amount in one half cup of cooked spinach -- per day were 18% less likely to develop cataracts that those who ate only about 1 mg per day.
Researchers believe that this pair of antioxidants may help build and maintain the pigment layer of the retina. Another theory is that they help filter out blue light, protecting the eye from sunlight damage.
Vitamins E and C. The same investigators who reported the cataract-carotenoid findings also looked at the effect of vitamins E and C. They found that women who consumed the most vitamin E from food and supplements, about 262 mg a day -- approximately the equivalent of 3 cups of almonds -- were 14% less likely to develop cataracts than those who consumed only 4 mg a day. Several other studies have found similar results.
This study found little association between vitamin C and lowered risk of cataracts. But several other epidemiological studies, including the Nurses' Health Study and the Beaver Dam Eye Study, have found a lower risk of cataracts or cataract progression in those who took high levels of vitamin C.

How To Improve Your Vision

2010-01-22T21:02:00.000-08:00

It is estimated that 50,000 people lose their sight needlessly every year and that 80 million Americans are at risk of eye diseases that can lead to poor vision and even blindness. The good news is that the most common eye diseases are all preventable to some extent. Here are some ways on how to improve your vision.

First: Mix a cup of blueberries with a cup of yogurt for breakfast. Blueberries are one of the riches fruit forms of antioxidants. According to a study, men and women who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration (ARMD), which is the leading cause of blindness in older people. The berries contain compounds called anthocyanosides, which may protect the retina against macular degeneration. Next: Have a spinach twice a week. Spinach is rich in lutein, a nutrient that may prevent age-related macular degeneration and cataracts. It is ideal to get your lutein in combination with some form of fat like olive oil for the best absorption.

Third: Eat fish twice a week. A study from Harvard researchers evaluated the diets of 32,470 women, and found that those who ate the least amount of fish, thus, getting the least amount of omega-3 fatty acids, had the highest risk of dry eye syndrome. Next: Cook with red onions, not yellow. Red onions contain far more quercetin, an antioxidant that is thought to protect against cataracts.

Fifth: Take a multivitamin every day. A major study suggested that if every American at risk for age-related macular degeneration took daily supplements of antioxidant vitamins and zinc, more than 300,000 people could avoid ARMD-associated vision loss over the next five years.

Your eyes are two of your most precious possessions, but chances are, you take your eyes for granted. You learn about their value only when you lose them. Find ways on how to improve your vision before it’s too late.

For more information go to www.maculardegenerationassociation.org

Ginkgo Biloba Benefits

2010-01-10T23:14:00.000-08:00

What are the health benefits are long lasting and Ginkgo Biloba is also used known throughout the known world. There are many benefits of Ginkgo Biloba have seen, but unfortunately only a few, put under the spotlight.

The Americans and Europeans have with these results in the last 2 decades, but the Chinese have practically lived with him all his life. There are many applications of Ginkgo biloba.

Macular degeneration, glaucoma and retinopathy

Ginkgo Biloba has led to a significant increase in the LEDBlood supply to peripheral regions, in addition to the eyes. He adds that even the pressure. So there are strong possibilities, but even less evidence of healing.

Claudicating (arteries clogged legs?)

If taken by mouth and then Ginkgo Biloba been modest improvement in symptoms such as claudication was reported by a number of studies. These results are based on methods, with 120 mg of ginkgo per day, divided in 2-3 doses over a period of 6 months. Ginkgo Biloba has its advantages, no doubt, continue to play every day and walking is the best remedyanyone.

Impairment of brain function, Alzheimer's, dementia and age associated memory impairment (AAMI)

If you are diagnosed with multi-infarct dementia or a precursor of Alzheimer's disease, Ginkgo Biloba may help to recover from the diet of 120 mg to 240 per day. When you suffer a brain dysfunction that causes physical performance, difficulty concentrating, fatigue, confusion, distraction, depression, dizziness, headaches, anxiety and diminished.

The main reasonfor cerebral insufficiency that has happened because of the reduced supply of blood to the brain is mainly caused by blocked blood vessels. Therefore, a drug such as Ginkgo biloba and can be of great help, since it increases the blood circulation. AAMI is a completely different disease, which may have their place of Alzheimer's disease. Unfortunately, the treatment AAMI has not yet arrived, but since this is a condition of circulatory problems, so this plant could be useful for the treatment.

For more information go to WWW.MACULARDEGENERATIONASSOCIATION.ORG

Bok choy – What are Bok choy Health Benefits?

2010-01-04T09:31:00.000-08:00

The lush green leaves of bok choy are ideal for salads and soups for their excellent taste. Besides being known for its great taste, bok choy also has several health benefits. It is a rich source of many essential vitamins like vitamin A, C,and K. Vitamin A is essential for proper functioning of the immune system, improvement of vision and proper growth of bones and teeth, while vitamin K plays a significant role in the coagulation of blood. In addition, Vitamin K facilitates the absorption of calcium and maintains bone density. Vitamin C is a well known natural antioxidant, which protects the body from the harmful effects of free radicals.

Chinese cabbage, also known as snow cabbage, is a Chinese leaf vegetable often used in Chinese cuisine. The vegetable is related to the Western cabbage, and is of the same species as the common turnip. There are many variations on its name, spelling, and scientific classification.Bok choy is a low calorie, high nutrient food. One cup of raw bok choy provides 63 percent daily value of vitamin A, 52 percent of vitamin C and 40 percent of vitamin K. It also has 7 percent DV of calcium, 5 percent of potassium and 6 percent of manganese.The phytonutrients present in bok choy are good for the eyes. This vegetable is a good source of beta carotene. A single cup of bok choy contains the entire recommended daily amount of beta carotene. Beta-carotene is essential for healthy eyes. It prevents night blindness. Studies have shown that this carotenoid could also prevent cataract. Beta carotene could also reduce the risk of macular degeneration.

Bok choy is an excellent vegetable for weight management because it only has 4 calories per serving and is fiber rich. It has more calcium and beta carotene than its other cabbage relatives and is also high in potassium, folate and Vitamins A, C and K. Bok choy is an excellent source of phytonutrients which, along with the powerful antioxidant combination of Vitamins A and C, help keep your body cancer free. Potassium is important for healthy muscle and nerve function. In addition, the high levels of Vitamin K and calcium promote strong, healthy bones.

Bok choy or Chinese cabbage is a rich source of vitamin D, which facilitates the absorption of calcium and phosphorus, and thereby ensures healthy bones and teeth. Bok choy can provide you with sufficient amounts of folate and vitamin B6. Folate is mainly required for proper development of tissues and cells and is associated with lowering the risk of heart diseases. Vitamin B6, on the other hand, is crucial for carbohydrate, fat and protein metabolism and formation of red blood cells and antibodies.

The dark green leafy tops of bok choy are nutrient dense and help in the prevention of many diseases and health problems, including cancer and heart disease. Bok choy is a good source of potassium which helps to prevent high blood pressure. Because of its low glycemic index, bok choy can actually help decrease your risk of diabetes. The high level of carotenoids are very beneficial to your eyes and can prevent cataracts and age related macular degeneration. With all the amazing benefits of bok choy, this is one vegetable you can’t miss out on.

Beta carotene could also prevent development of malignant cells. Bok choy, like most other beta carotene rich vegetables, could prevent lung cancer. The phytonutrients found in bok choy are powerful antioxidants that are capable of strengthening your immune system For healthy bonesBok choy is a good source of calcium. Two cups of bok choy contains as much calcium present in one cup of milk. Calcium is needed for healthy bones and teeth. Consumption of bok choy could provide pregnant women adequate amount of calcium. Intake of this vegetable could reduce the risk of osteoporosis. Vegans could get their calcium supply from this vegetable.

For more information go to www.maculardegenerationassociation.org

“What are the Benefits of Taking Lutein?”

2009-12-14T18:39:00.000-08:00

There are many benefits of taking lutein. Although is has become popular now, still people have many questions about it – how much of lutein do we need, what are its natural sources, and what is the best way to take this nutrient? Let’s find out right now.

What is Lutein and why do we need it?

Lutein is a carotenoid which forms the outer part of our eyes’ retina. As our eyes age, the macula that makes up the retina becomes to degrade and symptoms like blurred vision and blind spots begin to appear. This is known as AMD (age-related macular degeneration). The benefits of taking lutein allow us to fight back against AMD.

What are the benefits of Lutein?

Its primary benefit is protection against AMD and cataracts. It is very effective in preventing macular degeneration and studies have found that people who take it in the proper amount, have much lower incidences of AMD and cataracts. This translates into a crystal clear eye sight even in the later years of life.

Since it is also an effective antioxidant, it protects us against the harmful free radicals. It has been shown to significantly reduce the risk of colon cancer and bladder cancer, and is a possible anti-cancer agent.

Benefits of lutein included protection against heart diseases like Atherosclerosis too. This is a condition where the arteries become hard over a period of time. This happens when cholesterol begins to deposit on the inner surface of the arteries, and over time it hardens into plaque. Lutein lowers the cholesterol and helps protects the arteries from this disease.
It has also been found to reduce the risk of Alzheimer’s disease and dementia.

What are the sources of Lutein?

It is most commonly found in green vegetables like broccoli, spinach, Brussels sprouts, garden peas, and turnip greens. Egg yolk is also rich in this nutrient. Most people however, are deficient in this nutrient. Their daily diet hardly contains 1-2mg, whereas the body needs around 6-10 mg to effectively fight against AMD and other age related diseases.

What to do then?

It might be easy to say – increase green vegetables in your diet. But that is not really practical for most people. The alternative is to take a nutritional supplement. Not only will it be easy – just taking a couple of capsules is easier than eating multiple plates of green vegetables; it also provide the added advantage of providing multiple nutrients.

The benefits of taking lutein can be multiplied manifold by a supplement that also contains Zeaxanthin and zinc (which provide enhanced resistance against AMD), and vitamin E (a powerful antioxidant which can help against cancer), and even turmeric extract (great in preventing Alzheimer’s disease).

Now that you armed with this knowledge, go out and find a supplement that can protect you against the unwanted effects of aging. Don’t underestimate the powerful benefits of taking lutein supplements – they can change your life!

For more information go to www.maculardegenerationassociation.org

Aspirin no help for sight loss in the elderly

2009-12-03T20:40:00.000-08:00

Aspirin “could stop you going blind”, according to the Daily Express, which reports that taking aspirin daily can cut the risk of developing age-related macular degeneration by almost a fifth.

Age-related macular degeneration is a common cause of visual loss in the elderly. It occurs when the cells in the centre of the retina become progressively damaged. This damage eventually causes the loss of central vision, making reading and writing impossible for some people.

The research behind this study was robust and well-conducted, but the results have been incorrectly reported in the Daily Express. The large study, which lasted several years, found that aspirin had no significant effect on the risk of developing age-related macular generation, a point the researchers clearly highlight in their written results.

Where did the story come from?
This research was conducted by William Christen and colleagues from a number of institutions in the US, including the Harvard Schools of Medicine and Public Health, and the National Eye Institute. The study was funded by the US National Institutes of Health, and it was published in the peer-reviewed medical journal, Opthalmology.

The findings of this research have been completely misinterpreted by the Daily Express, which has claimed that aspirin could prevent blindness, and that risk of developing age-related macular degeneration was significantly reduced when using aspirin. In contrast, the study found non-significant results, a point made clear by the researchers themselves.

What kind of research was this?
This was a large, double-blind, randomised controlled trial, which was designed to investigate whether taking low-dose aspirin on alternate days affects the development of age-related macular degeneration (AMD). The condition is a major source of sight loss in the elderly, and it causes the gradual deterioration of the central field of vision.

This was a well-designed piece of research, which has used the best study model to investigate this question. However, this study drew its data from a larger study on aspirin that was not looking specifically at outcomes of AMD. This may be a potential limitation of the study.

What did the research involve?
This piece of research used data on the population of another study, the Women’s Health Study. This study enrolled 39,876 healthy, female health professionals aged 45 years or older, and followed them for an average of 10 years. The trial was investigating how a low-dose of aspirin (100mg) taken every other day might lower the risk of cardiovascular disease and cancer. At the start of the study, women were given assessments of their medical history, family medical history and lifestyle. This included assessing the presence of AMD. Women were randomly entered into groups taking either aspirin or placebo pills.

In this subsequent study, the researchers included all participants of the Women’s Health Study who had not been diagnosed with AMD at the study’s start (39,421; 99% of the total sample). Compliance in aspirin use and medical conditions, including AMD, were assessed by questionnaire at various times during follow-up.

Those who responded “yes” to the development of AMD had this confirmed by checking medical and ophthalmology records. Risk of AMD was compared in those who received aspirin compared to placebo. Overall, across the 10-year study period, 73% of participants were followed-up.

This is a good study design, and it has assessed a large number of women over 10 years. It has some drawbacks in that investigating AMD was not likely to have been a primary goal of the Women’s Health Study. Also, the earlier stages of AMD can be symptomless, but the condition was initially identified by self-report. Numbers may have been underestimated due to some women not knowing that they had AMD.

What were the basic results?
The researchers found that after 10 years of treatment and follow-up, there were more cases of AMD in the placebo group than the aspirin group (134 and 111 respectively). However, this difference was not statistically significant (hazard ratio 0.82, 95% confidence interval 0.64 to 1.06).

How did the researchers interpret the results?
The researchers concluded that their large, randomised trial of female health professionals with 10 years of treatment and follow-up has found no large beneficial or harmful effect of low-dose aspirin on the risk of AMD.

Conclusion
This is a well-designed and well-conducted study, the results of which have been incorrectly reported in the press. This study found that low-dose aspirin had no effect in preventing age-related macular degeneration, a common cause of sight loss in the elderly.

There are a few points to note when interpreting this study:

•While the trial itself was well-conducted and followed a large number of women over a long-period of time, the research it was based on did not appear to be directly assessing AMD risk. It is likely that the study’s design may have had limitations in its ability to assess AMD. For example, AMD was initially identified by self-report. This may mean that it could have underestimated numbers of AMD cases because some women may not have been aware that they had the condition.
•The study findings are only applicable to women (although AMD is more common in women than men).
•When calculating risk, the researchers only adjusted for the influence of age and vitamin E and beta carotene use (which were given as part of the trial in addition to aspirin). Besides age and nutrition, other possible risk factors are family history, smoking and the eye’s exposure to sunlight. However, randomisation should have balanced these confounders, and other unidentified ones, between the groups.
•There are risks associated with taking daily or alternate-day aspirin, which should be weighed against the benefits. Elderly people, to whom this research will be most relevant, are most at risk of gastric irritation if they regularly use aspirin.
Despite the news headlines, this research has found no evidence of that alternate-day aspirin affects the chances of developing age-related macular degeneration.

For more information go to www.maculardegenerationassociation.org

Fish Oil Pills – What Are They and Why Should You Eat Them?

2009-11-27T11:40:00.000-08:00

Fish oil pills are big business. In fact sales of fish oil pills, or what can be known as Omega 3 capsules or even as omega 3 supplements, are growing faster than any other nutritional supplement in history. Lets have a look at why and consider whether you should also be taking daily supplements of omega 3.

There are 2 essential fatty acids known as omega 3 fatty acids. These are called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), and they are good fats. Contrary to what you may have heard about diet fats in your diet are not all bad.

There are some bad fats, in particular saturated fat which is primarily found in animal products such as red meat and chicken. However there are also good fats which are extremely important to your health. The omega 3 fatty acids called essential fatty acids are extremely important to your health and are not manufactured in your body. Therefore the only way you can get Omega 3 fatty acids into you is by taking fish oil pills, or eating a lot of fish.

Estimates are that the vast majority of people in the US have way too little essential fatty acids in their diet. Studies have shown that populations of people who eat lots of fish are healthier, and in particular have better heart health than so many of our citizens and studies have linked this good heart health to their high intake of fish and other seafood products.

There’s a wide range of health benefits from increasing your intake of essential fatty acids. These health benefits include improvments in heart health and these are now recognized by the American Heart Association which recommends minimum intakes of DHA and EPA for each of us every week. They suggest eating more fish or else taking Omega 3 capsules.

The health benefits include a reduced risk of death from heart disease and heart attack, lowering triglycerides, lowering blood pressure and reducing the build of plaque in the arteries. Other health benefits include an improvement in brain function and memory, a reduction in the risk of macular degeneration causing blindness in older age and a reduction in a range of inflammatory diseases such as arthritis and lots lots more.

There is also ample evidence that pregnant women should be taking Omega 3 supplements because DHA and EPA, and in particular DHA, is an essential part of brain development and that if pregnant women are DHA deficient this can negatively affect the brain development of the fetus. Equally it is important for breastfeeding women to supplement with DHA and EPA because these become available to the infant through the breastmilk, and are important to the infant for the same reason. Studies show that children with an adequate supply of Omega3 fats through their developmental years do better on IQ tests.

Clearly we should all be increasing our intake of DHA and EPA, but how do you do that? Eating more fish is one option. However fish is very expensive and there are only certain fish which have high levels of these essential fatty acids. And fish is generally contaminated with nasty toxins such as PCBs, mercury, pesticides and various heavy metals and the EPA tells us not to eat too much fish because of this.

However fish oil pills offer the perfect solution. These are small capsules of fish oil which can be taken easily. For children it is simply a matter of cutting the top off the capsule and tipping the oil onto their food. The best fish oil pills are entirely contamination free and a much more cost-effective than eating fish, and can safely be taken daily.

Note that not all Omega 3 capsules are as good as others and the best fish oil supplements contain way more of the active ingredient DHA than the worst

For more information go to www.maculardegenerationassociation.org

Adding Pumpkin to Your Diet Will Raise Your Nutrition

2009-11-16T19:04:00.000-08:00

If you are looking to add more nutrition to your diet, look no further than pumpkins. These large orange squash are chock full of beta-carotene just like carrots, tomatoes and other similar colored fruit and vegetables. Pumpkins are an excellent source of vitamin C, fiber, and calcium. The seeds from pumpkins are full of zinc and unsaturated fatty acids that we need to maintain our health.

For the calories you are consuming, pumpkin gives you a lot of nutrition. Even if you ate it for fiber alone, it is known to fill you up so you can naturally curb your appetite without harmful pharmaceuticals. Fiber is also good for your bowels. This squash is also full of potassium.

In order to carry oxygen to your cells, your red blood cells use iron. Pumpkins help supply your daily-recommended requirement of this important mineral. Zinc will help prevent osteoporosis, a degenerative condition of the spine and hips. This mineral is also important in maintaining the health of your reproductive system, especially in maintaining fertility and sperm motility.

Lutein and zeaxanthin are important compounds found in pumpkin that help neutralize the free radicals that can damage the lenses in your eyes. This can help prevent macular degeneration and cataracts as you get older. Isn’t it amazing that this simple vegetable can protect your eyes, your bones, and your reproductive system? It is also good for your skin. How many vegetables can do all this and still taste great in both sweet and savory dishes?

When you add more of this healthy food to your diet, it does not matter if you use a canned pumpkin soup recipe or use fresh pumpkin. Both are healthy and full of nutrients your body needs to remain healthy. Pumpkin soup can be prepared so it is low in calories or you can make it rich in cream and other luxurious ingredients. It is a simple food that is elegant and rustic all at the same time.

Adding pumpkin to your meals provides you with all these great nutrients in one easy package. This overlooked source of nutrition is highly under appreciated. Do not use pumpkins just to decorate for Halloween or to make dessert during the holidays. Place the pumpkin out for everyone to see as a delicious food source.

This versatile food can easily be made into delicious savory dishes as well as sweet desserts. Pumpkin is easily added to your menu in any number of ways. There are many recipes to try so you do not use the same dish all the time. Do not think of pumpkins as decorative… eat them! Make soup! Make cookies! Make pudding!

Once you have integrated pumpkin into your menu, you will wonder how you ever did without this rich, flavorful vegetable. You will feel better, you will look better, and you will be providing your body with the nutrients it needs to remain healthy. Pumpkin will help you maintain your figure, give you calcium, and help you beat problems like osteoporosis. Pretty good for a decoration, isn’t it?

When you make classic pumpkin soup, be prepared for all your guests to be amazed at your culinary prowess. They will think you slaved hours over this incredible dish, when in fact it took less than a half hour. Go ahead and take your bows… no one will know your secret.

For more information go to www.maculardegenerationassociation.org

Perfectly Poached Eggs

2009-11-09T09:12:00.000-08:00

Perfectly Poached Eggs

Eggs are probably the most versatile ingredient around. They’re a complete protein source and can act as a stand-alone meal, whether for a quick breakfast, or a lazy dinner. During busy workdays, I can still feel good about my food choices by whipping up an easy egg omelet with vegetables and brown rice on the side, rather than resorting to some take-out for dinner. Eggs emulsify foods like salad dressings and mayonnaise, and bind mixtures such as those you would make for meatballs. They set custards and are indispensable in baking. They’re not only culinary, but nutritional superstars.

One egg has only 70 calories fit into its perfect little protein package. It contains 4.5 grams of fat, 6 grams of protein, and about 200 milligrams of cholesterol. Many have shunned eggs in the past due to its cholesterol content, which is located in the yolk, but intake of saturated and trans fats in the diet can actually raise your blood cholesterol more than the dietary cholesterol located in the egg yolk itself. A systematic review in the Archives of Internal Medicine found inconsistent evidence linking egg consumption to coronary heart disease. An egg a day should be fine, as the American Heart Association recommends eating less than 300milligrams of cholesterol daily.

And the egg has more benefits that can’t be ignored. It is a good source of lutein and zeaxanthin, two types of carotenoids that lend themselves to eye health, like protecting against age-related macular degeneration, night blindness, and cataracts. Eggs are also one of the few food sources of vitamins D and K.

Eggs contain all nine essential amino acids that make up a complete protein. Along with other essential nutrients found in the egg, choline is a vital component in the structure of your cell membranes. Choline is a heavy hitter that serves many functions, including brain development, muscle control, and other cognitive processes like learning and memory. Like folate (which is also present in the egg), choline is needed to prevent neural tube defects during pregnancy. So all you to-be mommies out there, get crackin!

For more information go to www.maculardegenerationassociation.org

Test your nutrition IQ: Foods that cause macular degeneration

2009-10-27T22:16:00.000-07:00

By Sam McManis
Macular degeneration, the leading cause of vision loss among older Americans, can be regulated by diet, according to Tufts University research published in the journal Ophthalmology.

Take our quiz about foods that can raise or lower the incidence of age-related macular degeneration, or AMD.

1. Foods high on the glycemic-index scale can contribute to AMD. Which food rates the highest in glycemic index?

a) Baguette

b) Ice cream

c) Parsnips

2. Which fruit rates the lowest on the glycemic index?

a) Cherries

b) Bananas

c) Pineapple

3. Among other items, Tufts researchers recommend eating which food often to change blood sugar more gradually?

a) Baked potato

b) Lentils

c) Puffed wheat cereal

4. True or false: The nutrient beta carotene significantly affected AMD risk in the study.

5. What is one of the main non-dietary risk factors for AMD, according to Tufts:

a) Smoking

b) Gender

c) Both

ANSWERS:
1: c (parsnips: 97; baguette: 95; ice cream: 61);
2: a (cherries: 22; banana: 54; pineapple: 66);
3: b;
4: false;
5: c

For more information go to www.maculardegenerationassociation.org

The Superfruit that Lowers Bad Cholesterol and Promotes Good Health

2009-10-22T21:05:00.001-07:00

Considered to be the most popular berry fruit in the world, the over 600 varieties of strawberries have been enjoyed throughout the world for their delicious flavor and countless uses. As they pertain to health, strawberries are increasingly being recognized by modern medicine as a "superfruit". Loaded with anti-inflammatory and anti-cancer compounds, strawberries are among the most nutritionally-dense fruits available. Among their many attributes are their powerfully high antioxidant levels and their abundance of flavonoids, polyphenols, phytonutrients, and fiber.

Strawberry phenols have the ability to decrease the activity of the cyclo-oxygenase, or COX enzyme whose hyperactivity causes inflammation. Many people take non-steroidal anti-inflammatory drugs like aspirin or ibuprofen for pain. These drugs are synthetically designed to be COX-inhibitors; however, strawberries contain natural phenols that serve this same purpose without causing intestinal bleeding like artificial drugs do.

Among these phenols are anthocyanins, which function as potent antioxidants that protect cell structures from free radical oxygen damage, and ellagitannins, which have been found in studies to decrease rates of cancer death. The unique blend of beneficial compounds contained within strawberries has been shown to inhibit the proliferation of cancer cells with no specific correlation to antioxidant levels, indicating the idiosyncratic healing composition of strawberries in their whole, complete form.

Strawberries and other fruits rich in vitamin C have been shown in studies to help prevent age-related macular degeneration (ARMD). One such study published in the Archives of Ophthalmology revealed that consuming three or more servings of fruit a day reduces the risk of developing ARMD by more than 36%.

Strawberries have been recognized as a type of "superfruit" because of their high levels of B vitamins as well as vitamin C, manganese, potassium, omega-3 fatty acids, vitamin K, magnesium, copper, folate, and riboflavin. The distinct synergy of these nutrients is what constitutes the strawberry as a powerful healing food that is both delicious and plentiful year round.

For more information go to www.maculardegenerationassociation.org

Go Orange: Amazing Pumpkin Health Benefits, Allegedly

2009-10-13T14:45:00.000-07:00

By Jacob Katel

Fall is here, supposedly. In Miami we've still got 90-degree days, and a monster electric bill.

But at least pumpkins are here again because despite what the weather would have you believe it is in fact "that time of year."

Here are some alleged pumpkin health benefits that'll have you going for the gourd:
"Pumpkins are high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration." [AssociatedContent]

The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. [HowStuffWorks]
Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids. [Dietobio]
Half cup of pumpkin seeds contains 92 percent of your daily value of magnesium, a mineral in which most Americans are deficient. [HealthDiaries]
Modern folk healers believe the pumpkin to be beneficial in ridding the body of intestinal worms and also believe the ground stem of the pumpkin brewed into a tea may help ease women during their menstrual cycle. [HubPages]
A full cup of pumpkin cut into cubes has only thirty delicious calories and almost no fat. [HealthMad]
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. [WHfoods]
The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A.

For more information go to www.maculardegenerationassociation.org

Eye Supplements - Beyond Vitamin A

2009-10-05T21:30:00.000-07:00

By: Rebecca Prescott

The eyes are something that many people take for granted, until disease or injury start to affect them, at which point your whole life can be seriously affected. Of course, there are some things, such as accidents and injuries, that can impact your eyes and will require specialist treatment. And in some cases there is nothing that can be done about problems that affect the eyes, such as genetic problems. However, we can look after our optical health in a number of other ways, and one important factor that can help to maintain them is nutrition.

There are a number of things that can affect the health of our eyes, some of which are out of our control and others that we can try and avoid. Some things that potentially increase the risk of eye problems include age, obesity, smoking, excessive exposure to sunlight, and even gender.

Whilst some people will be more at risk than others when it comes to poor eye health, it has been proven that nutrition does play an important role in the health of our vision, and this is therefore something that should be taken into account if you’re interested in preventing age related deterioration.

Studies have shown that certain foods contain antioxidants that can are particularly beneficial for our eyes. However, not everyone manages to eat as much fresh produce as they should to get these benefits. Often a busy lifestyle or other factors can affect the ability to eat a balanced diet. However, the wide range of vitamin supplements that are on the market today have made it easier for consumers to get their recommended daily allowance of vitamins and minerals, although those taking supplements should still try and eat as well as they can in order to maximize the benefits.

Some important supplements that have been identified in relation to eye health are vitamins A, C, and E. These are the antioxidant vitamins.

Vitamin A is well known for its’ role in night vision, but it is also important for preventing night blindness is pregnant women, and the health of our skin, hair and mucous membranes. It is found in animal products like liver, whole eggs, and milk.

Vitamin C helps reduce the risk of developing glaucoma, macular degeneration or cataracts. Bioflavanoids are available in combination with vitamin C in some supplements, and this is because they help the body absorb it. Vitamin E also helps reduce the risk of cataracts and macular degeneration.

Other supplements that contribute to eye health include beta carotene, lutein, zinc oxide, selenium, and cupric oxide. Lutein is not as well known as some other supplements, but it is central to eye health. It is found in the retina, eye lens, and macula. People who smoke should be careful they get enough lutein, as smoking can affect its’ levels.

Smokers should also be aware that some studies have found that some of those participating who took beta carotene supplements and smoked were at risk of several diseases. These were only small studies however, but care should still be taken.

Eye supplements are a convenient way to get these nutrients, and often contain herbal preparations like bilberry. However, you should remember that exceeding the recommended doses can lead to side effects, so be aware of the total amount of each nutrient you are taking from multivitamins and any other supplements. This is of particular importance with fat soluble vitamins like vitamin A, though if you are not taking high doses of any vitamins you should be alright.

For more information go to www.maculardegenerationassociation.org

Eggcellent!

2009-09-25T17:19:00.000-07:00

Eggs are rich in choline – a nutrient receiving much attention for its proposed role in brain function and memory performance. Additionally, eggs contain lutein and zeaxanthin, antioxidants that can preserve eye health and reduce macular degeneration, the leading cause of blindness [1].

Recently, the Journal of Nutrition suggested eggs be looked at as a “package deal” – they are inexpensive, contain the highest-quality protein known to man, and are loaded with vital nutrients such as folate, riboflavin, selenium, B12, and choline. For a mere 75 calories, eggs are considered nutrient-dense, low-calorie food that can enhance any menu [1].

But of course, shopping for eggs can be as tricky as every other food product in the grocery store. Free range versus organic versus this versus that. Here’s a Chicago Tribune run-down on 12 “egg terms” to increase your knowledge of eggs and egg shopping [2].

Natural: The U.S. Department of Agriculture's Food Safety and Inspection Service defines "natural" as not containing "any artificial or synthetic ingredients, and it must be minimally processed." By this definition, almost all eggs would be considered natural.

Free range: Indicates that hens have access to the outdoors, but there are no regulations on the duration or quality of their access.

Pasteurized: Eggs that have been treated with heat to eliminate salmonella bacteria and make them safe to eat raw or undercooked.

Pasture raised: This unregulated term implies that hens are raised outdoors and moved regularly in mobile hen houses to different grassy lots on the farm. This gives them access to a variety of foods found on the ground -- bugs, grubs and other small creatures -- as well as chicken feed.

Fertile: Hens are raised in barns that also house roosters. The term is unregulated but implies that the hens are uncaged.

Food Alliance certified: According to Food Alliance, their certification requires "Healthy and humane treatment of animals, safe and fair working conditions, soil and water conservation, pest and nutrient management, protection of wildlife habitat and other agricultural concerns."

Animal Welfare Approved: Hens must be kept cage-free and allowed to perform natural behaviors such as nesting, perching and dust bathing. Outdoor access is required at all times, and forced molting and beak cutting are prohibited. Certifies mostly family farms.

American Humane Certified: Hens must be kept uncaged, but access to the outdoors is not required. Space requirements allow for natural behaviors. Forced molting is prohibited, but beak trimming is permitted in some cases. AHC has certified about 85 percent of cage-free eggs in the United States.

United Egg Producers Certified: This certification allows hens to be caged, does not require access to the outdoors and does not prohibit beak cutting or forced molting. It does require that hens have "access to clean water and are fed several times a day." The UEP literature suggests caged hens are safer and healthier than uncaged birds.

Certified Humane Raised and Handled: Hens are uncaged inside barns or warehouses and may have access to the outdoors. Includes space requirements for hens to perform natural behaviors. Forced molting is prohibited, but beak cutting is permitted.

USDA organic: Hens are kept uncaged in barns or warehouses, are allowed access to the outdoors and are fed an organic, vegetarian diet free of antibiotics and pesticides. Forced molting and beak cutting are permitted.

For more information go to www.maculardegenerationassociation.org

The Distinct Reward Of A Nutritional Regime That Is Rich In Items Of Produce

2009-09-17T21:34:00.000-07:00

By Cheryl K Murphy

For many years it has been advised that we consume 5 or more servings of fruits and vegetables each day. Fruits and vegetables can be very positive for our superior wellbeing like controlling weight, suppressing age-related difficulties and even the prevention of disease. It is projected that the normal American eats 3 or less servings of fruits and vegetables every day.

There is no dispute about the nutritional value ofproduce. Contrary to some other foods, the portion suggestions for produce are not attached to an monetary profit for farmers or producers but rather the advice is completely for the wellbeing advantages of the consumer.

If you incorporate more fruits and vegetables to your pattern of eating you can expect to obtain many health advantages such as anti-aging and even fat loss. Produce is especially high in fiber, antioxidants, vitamins, minerals and phytonutrients that are all imperative to your excellent wellbeing.

There are also precise wellbeing advantages to be gained from a diet elevated in produce. Your cardio system will run better. A recent study from Harvard found that for every further serving of fruits and vegetables eaten day by day the risk of heart disease is diminished by as much as 4%. If you consume the suggested 5 servings the threat of stroke is lowered by as much as 26% and just including an assortment of healthy and nutritious produce to your daily eating habits can show the way to significantly lower blood pressure.

Science is furthermore continuing to realize the relationship between extraordinary items of produce ingestion and the lessening of cancers and other ailments. Antioxidants that are plentiful in items of produce have been verified to be powerful for cancer and disease prevention. Many declines with illness are caused by from undue free radicals in our bodies. Antioxidants come in and deactivate free radicals thereby preventing the injury that they can begin.

Fruits and vegetables also offers an advantage for your eyesight and vision. Countless items of produce are high in vitamin A, which is valuable for your eyesight but study has also discovered that consuming as little as cup of leafy greens every day will bring down the hazard of macular degeneration by as much as 43%.
A pattern of eating rich in fruits and vegetables will too recover your digestive wellbeing. You will have more energy and you will be healthier and stronger all around. Seek to consume more nourishing and nutritious items of produce and steer clear of very processed foods, deep fried foods, sugars and all junk foods.

Adding in more items of produce to your each day pattern of eating can only benefit your health. Aim to get in at minimum 5 or even added servings. Items of produce are liable to be low in calories and high in fiber and satiety power so the more you can devour the better.

The most important advantages of a pattern of eating excessive in items of produce for a long and healthy life. You can get more information about acai at AcaiWow.com. Plus find out more about super foods.

For more information go to www.maculardegenerationassociation.org

Popeye's spinach for good health

2009-09-09T09:55:00.000-07:00

THERE WAS always a reason why mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.

Spinach has many health benefits and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.

The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.

Health benefits of spinach
Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.

In general, spinach is extremely beneficial to one's health for the following reasons:

Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.

Spinach has a detoxifying effect.

Cures gum diseases.

Cures anaemia.

Spinach is useful in the fight against cancer.

Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.

Consuming spinach contributes to reduced risk of cardiovascular diseases.

Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.

Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.

For more information go to: www.maculardegenerationassociation.org

The food you eat can save your eyesight

2009-09-02T18:26:00.000-07:00

Have you wondered if your mom was right all along, and fish oil really is good for you? Wonder no more...studies show that fish oil, and many other foods and supplements can help your eyes remain healthy, and will also help you see better longer.

Proper nutrients can have significant impact on prevention of the following eye conditions:

• Dry eyes – Healthy tear film has 3 layers: mucin, the lubricant layer closest to the eye surface, aqueous, the intermediate layer, and lipid, the superficial layer of long chain fatty acids that protect aqueous layer from evaporating. Proper functioning of oil glands on the lid margins is necessary to maintain healthy lipid layer. Omega-3 and -6 fatty acids can help proper functioning of the oil glands and decrease eyelid inflammation.
• Cataracts – Oxidative stress is associated with cataract formation. Dietary anti-oxidants; vitamin C, E, and caratenoids have been associated with decreased risk of cataract formation.
• Macular degeneration – excellent vision is possible well into the golden years, providing the retina remains healthy. Age Related Eye Disease Study (AREDS), found that a combination consisting of vitamins C and E, beta-carotene, zinc, copper, lutein, and zeaxanthin helped those with intermediate or advanced macular degeneration. In addition, maintaining low glycemic blood index by consuming a diet rich in “good” carbohydrates, such as whole grains, helps protect the eyes from developing macular degeneration
.
Proper nutrients can improve healing after LASIK and PRK laser vision correction eye surgery.

• Omega-3 and omega-6 fatty acid supplements started a week prior to surgery and continued for at least three weeks after, improve tear film and reduce dryness after laser vision correction.
• Consider supplements formulated specifically for maintaining healthy tear film, such as Hydroeyes (www.sciencebasedhealth.com), for example.

Do’s and don’ts of nutritional supplements

• Do maintain appropriate balance between omega-3 and omega-6 fatty acids in your diet. Too much omega-6 fatty acids; the typical American diet rich in meat and not enough grains and vegetables, may not be healthy, while a diet maintaining a 1:4 ratio of omega-3 to omega-6 fatty acid is more appropriate for eye health. This diet is typical in Mediterranean countries and includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.
• Do make sure to take the right kind of omega-6 fatty acid supplements – gamma linolelenic acid (GLA). GLA comes from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.
• Don’t exceed recommended daily doses of vitamins, especially Vitamin A. In the AREDS study, these were the vitamin doses that were found to reduce the age related macular degeneration: Vitamin C - 250 mg; Vitamin E - 400 IU; Vitamin A (as beta-carotene) - 15 mg; Zinc (as zinc oxide) - 80 mg; Copper (as cupric oxide) - 2 mg.
• Don’t count on nutritional supplements to treat cataracts. Once cataracts develop, the only cure is surgery.

Macular Degeneration Nutrition

2009-08-27T11:55:00.000-07:00

To treat AMD

* AREDS formula (vitamin C, vitamin E, beta-carotene, and zinc, plus copper) — The Age-Related Eye Disease Study (AREDS) found that a combination of antioxidant vitamins plus zinc helped slow the progression of intermediate macular degeneration to an advanced stage, which is when most vision loss occurs. The National Eye Institute recommends that people with intermediate AMD in one or both eyes or with advanced AMD (wet or dry) in one eye but not the other take this formulation each day. However, this combination of nutrients did not help prevent AMD nor did it slow progression of the disease in those with early AMD. The doses of nutrients are:
o Vitamin C (500 mg per day)
o Vitamin E (400 IU per day)
o Beta-carotene (15 mg per day, or 25,000 IU of vitamin A)
o Zinc (80 mg per day)
o Copper (2 mg per day, to prevent copper deficiency that can occur when taking extra zinc)

Ocuvite PreserVision is formulated to contain the proper amounts of these nutrients. People who already take a multivitamin should let their doctor know before taking this formulation. Zinc can be harmful at a dose of 80 mg, so be sure to take this combination only under your doctor’s supervision.

* Lutein and zeaxanthin — High levels of these two carotinoids (antioxidants that give plants orange, red, or yellow color) in your blood may help protect against AMD, either by acting as antioxidants or by protecting the macula from damage from light. One study found that people with AMD who took lutein alone or in combination with other antioxidants had less vision loss, while those who took placebo had no change. However, another study failed to find any benefit from lutein. Egg yolks, spinach and corn have high concentrations of lutein and zeaxanthin.

To prevent AMD

* Leafy greens — People who eat dark, leafy greens such as spinach, kale, collard greens, and watercress tend to have a lower risk of AMD.
* Omega-3 fatty acids (fish oil) — In a study of more than 3,000 people over the age of 49, those who ate more fish were less likely to have AMD than those who ate fewer fish. Another larger study found that consuming docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids found in fish, four or more times per week may reduce the risk of developing AMD. However, this same study suggests that alpha-linolenic acid (ALA; another type of omega-3 fatty acid) may actually increase the risk of AMD. Adding more fish to your diet is safe; but talk to your doctor before taking fish oil supplements if you are at risk for AMD.

Herbs

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a healthcare practitioner.

* Ginkgo (Ginkgo biloba, 160 mg to 240 mg per day) — Ginkgo contains flavonoids, which researchers think may also help AMD. Two studies showed that people with AMD who took ginkgo were able to slow their vision loss. Ginkgo can increase the risk of bleeding, so people who take anticoagulants (blood-thinners) should not take ginkgo without talking to their doctor. may help halt or lessen some retinal problems. Clinical studies suggest that it may be useful in treating vision problems specifically due to macular degeneration. If you use anticoagulants, do not use ginkgo without close monitoring by your healthcare provider.
* Bilberry (Vaccinium myrtillus, 120 to 240 mg two times per day) and grape seed (Vitis vinifera, 50 to 150 mg per day) are also high in flavonoids, so researchers speculate that they may help prevent and treat AMD. However, so far no studies have looked at using bilberry or grape seed to treat AMD.

What’s GLUTATHIONE?

2009-08-04T12:29:00.000-07:00

August 3, 2009 by admin
Filed under lacto-ovo

Glutathione (pronounced “gloota-thigh-own”) also known as GSH is the body’s essential health AID – Antioxidant, Immune booster and Detoxifier. This small protein, produced naturally in the body, maintains these three crucial protective functions. In fact, your life depends on Glutathione. Without it your cells would disintegrate from unrestrained oxidation, your body would have little resistance to bacteria, viruses and cancer, and your liver would shrivel up from the eventual accumulation of toxins.

Glutathione is not yet a household word. Even doctors who have heard the term may have only a vague idea of it. In the not too distance future, this critical substance will be on everyone’s vitamin shelf. Our grandparents didn’t even know what cholesterol and vitamins were. Today we are all quite knowledgable about both of them. In the last five years, over 35,000 medical articles about Glutathione have been published, and this scientific understanding is gradually becoming common knowledge.

Each and every cell in the body is responsible for its own supply of glutathione and must have the necessary raw materials to make it. Illness, stress, fatigue and even exercise put our bodies under great pressure to produce vast quantities of Glutathione. Glutathione levels also diminish as we age and many diseases normally associated with aging have been linked to glutathione deficiency.

WHY GLUTATHIONE IS ESSENTIAL TO HEALTH

Glutathione’s three major roles in the body are summarized by the letters A-I-D – Antioxidant, Immune booster, and Detoxifier – three critical processes driven by glutathione.

THE MASTER ANTIOXIDANT (AID) Over the past thirty years researchers have explored the critical role of antioxidants in good health. It’s not surprising that the body itself manufactures its own natural antioxidants. The most important of these is glutathione. Since all other antioxidants depend upon the presence of glutathione to function properly, scientists call it “The Master Antioxidant.”

BENEFITS FOR THE IMMUNE SYSTEM (AID) The immune system’s function is to identify and attack germs and other invaders, including cancer cells. A body with plenty of glutathione fights off these threats more easily by denying most of them and confronting the few that get through with an enhanced immune system. Elevated glutathione levels enable the body to produce more white blood cells – the most important front line defense of the immune system. Glutathione plays a central role in the functions of these immune cells. Dr. Gustavo Bounous, a leading glutathione expert says, “The limiting factor in the proper activity of our lymphocytes (white blood cells) is the availability of glutathione.” In other words, healthy growth and activity of immune cells depend upon glutathione’s availability. Simply put, glutathione is food for the immune system.

NATURAL DETOXIFICATION (AID) Whether we know it or not, we are continually inhaling and ingesting natural and synthetic toxins. They are unavoidable in these modern times, both in our polluted cities and our engineered food supplies. When the body has its health and the nourishment it needs it works tirelessly to eliminate toxins and protect itself, but increasing levels of environmental pollution are depleting its stores of glutathione more and more rapidly. Our main organ of detoxification is the liver the body’s most concentrated source of glutathione. Studies show that low glutathione levels lead to poor liver function, causing more and more toxins to circulate through the body and resulting in damage to individual cells and organs.

for more information contact www.maculardegenerationassociation.org

Vitamins For Eye Health

2009-06-06T15:29:00.000-07:00

To maintain proper eyesight, a nutritious and balanced diet is essential. And when we are talking about diet for the eyes, vitamins are the most important. Doctors recommend vitamins for enhancement of eyesight. A diet rich in vitamins help us to prevent many eye diseases. In fact, proper intake of vitamins may even help to reduce deterioration and improve the vision that occurs due to aging. Substances like omega-3 fatty acids have been identified as helping in vision development right from when we are in the womb. It can also protect the eyes from macular degeneration. Antioxidants are beneficial to counter oxidation effect on eye tissues.

Vitamins are rich in antioxidants and other compounds. Oxidation causes cataracts thus hampering vision. The body counters this effect by using antioxidants present in Vitamins C, E, A and carotenoid. The red and yellow pigments called carotenoid are present in plants and animals. It helps in converting beta-carotene into Vitamin A and fights cataracts by absorbing blue light. Other carotenoids like zeaxanthin and lutein are also beneficial.

Vitamin A is found in green, orange and yellow vegetables like carrots, sweet potatoes, spinach, corn, and also in egg yolks and liver. It helps to fight night blindness and cataracts and improves night vision. If the night blindness deficiency is not corrected, it can lead to xerophthalmia. Eyes become dry, eyelids get swollen and corneal ulcers occur. Smokers and drinkers should take in extra Vitamin A supplements as tobacco and alcohol decrease the Vitamin A content in the body. However, beta-carotene supplements increase smokers' incidence of lung cancer.

Vitamin C is found in green, leafy vegetables and citrus fruits like broccoli, potatoes, peppers, oranges, berries, strawberries. It reduces the pressure in glaucoma patients' eyes, delays macular degeneration and reduces cataract risk. Our body can neither create Vitamin C nor store it for long in the body. Almost any food that has Vitamin C also contains bioflavonoid. Not only it helps the eyes, it also helps the body to absorb Vitamin C. Cherries, grapes and plums are rich in bioflavonoid.

Sunflower seeds and nuts like almonds, hazelnuts etc are the main sources of Vitamin E. Studies show the vitamin helps to prevent cataracts. Many eye doctors suggest their patients to take a multivitamin rich in Vitamin E along with a balanced diet. Minerals like selenium helps the body to absorb Vitamin E. Brazil nuts, yeast and sea foods like oysters are rich in selenium.

Ideally, it is best to get our daily doses of vitamins from our everyday fruits and vegetables. However, due to nutrient depletion in soil and use of pesticides, fruits and vegetables often have less vitamin content. Cooking, heat and light also lead to the lowering of vitamin content. Try to buy foods that are marked as organic. They have the required vitamin content needed by our bodies. Salads are rich in vitamin because uncooked vegetables and fruits are used to make it. Vitamin supplements help to counter the reduction in our daily dosage of nutrients. Multivitamins that are specifically for the eye should be taken. But before starting on any supplement, it is best to take the opinion of a doctor.

"Understanding Antioxidants and How They Can Benefit You"

2009-05-30T20:32:00.000-07:00

Most of you are probably familiar with antioxidants, as it seems every company offering a supplement or food product uses that word as part of their marketing campaign. Even though it has become a part of our nutritional vocabulary, its' meaning may be somewhat unclear.

It appears that, in some way, the word seems to be related to oxygen, but how? On this page, I discuss what they are, and do, the most common ones, and common food sources.

What Are They and How Do They Work?
As we began our exploration of antioxidants, let's first break the word down into its component parts, okay? It can be broken down into two main parts: anti- and oxidant.

Most of us know what the first part, anti, means, obviously, it means against. But the second part, oxidant, may not be readily apparent.

Although oxygen is essential to human life, it can put into motion in your body a process that can have dangerous consequences. Oxidation occurs when a molecule loses an electron.

That molecule then becomes something we've discussed numerous times on this site, a free radical.

It is thought that free radicals attack every single cell in your body approximately 10,000 times a day. Unfortunately, as we age, the number of free radicals in our body increases.

From a cellular perspective, that free radical, at the very best, is a cell that doesn't perform the job it was originally designed to do.

At its worst, these altered cells can metamorphosize into more serious conditions such as cancer, diabetes, heart disease and macular degeneration.

If you've ever observed a peeled apple starting to turn brown after being exposed to the air for a few minutes, you're witnessing just how destructive oxidation can be.
What Benefits Do They Provide?
Here is a list of some of the advantages of antioxidants:

* Improvements in cognitive function - Cognitive function involves an improved ability to use information to meet the demands of everyday living.
* Slowing, even preventing, the development of cancer.
* Making you less likely to develop a cold, the flu, or viruses or infections
* Preventing the development of glaucoma and macular degeneration
* Slowing the aging process
* Reduced risk of developing heart disease

What Supplements Are Considered Antioxidants?
Here is a list of supplements that have antioxidant qualities and some foods where they can typically be found:

* Beta-carotene - broccoli, cantaloupe, carrots, squash, sweet potatoes, tomatoes
* Vitamin C - Citrus fruits like oranges and lime, broccoli, green leafy vegetables, strawberries, tomatoes
* Vitamin E - green leafy vegetables, nuts & seeds, vegetable oil, whole grains
* Selenium - chicken, eggs, fish, garlic, red meat

Here is a list of common phytochemicals:

* Alpha lipoic acd
* Flavonoids including anthocynidins, isoflavonoids, flavonols, flavones. Good food sources are fruits, vegetables, green tea, soybeans
* Grape seed extract
* Phenolic acids including caffeic acid, ferulic acid, coumaric acid, ellagic acid, gallic acid. Good food sources are berries, cherries, grapes, whole grains
* Quercetin
* Tannins including catechins. Good food sources are beans, grapes, lentils, tea
* Organosulfur compounds including allicin in garlic

Eye Care & Vision Problems : Natural Herbs & Vitamins That are Good for the Eyes

2009-05-30T20:27:00.001-07:00

Eye Care & Vision Problems : Natural Herbs & Vitamins That are Good for the Eyes

Shared via AddThis

Vitamin supplement phase II results find improvement in macular health for AMD sufferers, study says

2009-05-10T09:56:00.000-07:00

Birmingham, AL—Results were released from the second phase of the Multifocal Electroretinogram (MERG) study of patients placed on supplemental vitamins, minerals, and carotenoids—a combination also known as macular health—to improve deteriorating maculas due to age-related macular degeneration (AMD).

"The conclusions of the new MERG study offer good news to sufferers of age-related macular degeneration," said John O. Mason III, MD, researcher and retina specialist at the Callahan Eye Foundation, the University of Alabama Birmingham (UAB). "This study is proof that the Macular Health vitamin is an incredible product for sufferers of this life-altering disease."

The study, accepted by the Association for Research and Vision in Ophthalmology (ARVO) for poster presentation, found that patients taking the Macular Health capsule once daily over a 2-year period had an increase in the health of the macula and better vision compared with a control group that did not take the Macular Health Capsule.

The first phase of the study found a 16 % increase in retinal improvement in patients taking Macular Health for 12 weeks. The second phase found a 17% increase in retinal improvement in the same patients after 2 years of taking Macular Health.

Dr. Mason and a team of retina specialists from UAB will continue to monitor participants in the study to evaluate long-term improvement in eye health and vision due to Macular Health.

Eyes at risk from eating a poor diet

2009-05-10T09:51:00.000-07:00

Eyes at risk from eating a poor diet

27/04/2009

Millions of people are putting their eyesight at risk with poor diets, experts warned yesterday.

Around 65 per cent of Britons could suffer problems because they are not getting enough vitamins, leafy green vegetables and oily fish.

The College of Optometrists said a good diet can prevent diseases such as Age Related Macular Degeneration.

But a survey found many people do not know of the link between food and eye health.

President Dr Rob Hogan said: "It's surprising so many people don't realise what we eat may affect our eyes.

"Most of us know the link between diet and heart disease, but we often take our eye health for granted." AMD, which damages the retina and leads to blindness, hits 26,000 people every year..

Hope for preventing age-related blindness

2009-05-03T01:58:00.001-07:00

Ed Blonz: Hope for preventing age-related blindness
By Ed Blonz
Contra Costa Times correspondent
Posted: 04/21/2009 12:00:00 AM PDT

DEAR DR. BLONZ: At a recent large family event, I couldn t help but notice that a number of seniors in attendance had vision problems. I learned that it was all due to macular degeneration. What is your view on the use of dietary supplements as a preventive measure? Because it is my family, do I need to be especially concerned? -- C.S., Livingston, N.J.

DEAR C.S.: The back of the eye, called the retina, contains light-sensitive tissue that transmits images to the brain via the optic nerve. The macula is the region of the retina that is responsible for detailed central vision. Age-related macular degeneration (AMD) is the leading cause of irreversible blindness in the United States. There is an informational Web site at the National Institutes of Health (tinyurl.com/6mgj92).

The precise cause of AMD is not yet known, but it s thought to involve oxidative damage. There are a number of medical interventions that can slow its process, but there is no cure. Research studies have focused on the identification of risk factors for AMD, and the possible role of dietary antioxidants to reduce the risk or slow the progression.

AMD risk factors include smoking, obesity and genetic history. (It tends to be hereditary in some but not all families.) High blood pressure and high cholesterol are risk factors, and it s slightly more common in women than men.

The supplements being looked at include zinc, vitamins C and E, beta carotene and bilberry. Other studies have looked at
Advertisement
lutein and zeaxanthin, relatives of beta-carotene that are often referred to as macular pigments because they are concentrated in the macula. DHA, a long-chain omega-3 fat found in the retina, is also being studied.

A study in the June 2000 issue of the American Journal of Clinical Nutrition reported how servings of corn and spinach raised blood levels of lutein and zeaxanthin. A study in the May 2008 issue of the same journal reported that supplements of lutein (12 milligrams per day) and DHA (800 milligrams per day) increased blood levels and macular pigment optical density (a good thing). A major age-related eye disease study is currently under way investigating the effects of dietary supplements with lutein, zeaxanthin and omega-3 fatty acids on the incidence of AMD. The results, however, are unlikely to be available for several years. (For details, see the Web site areds2.org.)

An eye exam should be a regular part of your medical checkup. If it is not offered it is essential that it be requested.

Given what we know, it makes sense to pay special attention to antioxidant nutrients in general, and to lutein- and zeaxanthin-rich foods. This is a win-win situation because these nutrients also help reduce the risk of other chronic diseases.

Vegetables are the richest sources of lutein and zeaxanthin. Good food sources, in decreasing concentration, include kale, collard greens, spinach, cress leaf, Swiss chard, chicory leaf, mustard greens, beet greens, red pepper, okra, endive, celery, romaine lettuce, leek, broccoli, leaf lettuce, green peas, pumpkin, iceberg lettuce, Brussels sprouts, yellow corn, yellow pepper and green beans.

Fruits contain lesser amounts, but the best of the lot include avocado, plum, kiwi, pear and grapes.

Supplements do not eliminate the need to eat a healthful diet, but if supplements are to be used, keep in mind that lutein is better absorbed when taken with meals that contain fat.

On Nutrition

2009-04-26T04:02:00.000-07:00

What is a"functional" food? In Japan, it's a food with a "specified health use." In Canada, it's a food with physiological benefits "beyond basic nutritional function." In the United States, it's a great marketing tool with no legal definition.

All foods are functional at some level, according to a recent paper on the subject by the American Dietetic Association. "Functional foods" have been found to provide additional health benefits beyond their basic nutritional content. Many have been enriched, fortified or enhanced, such as calcium-enriched orange juice or omega-three fortified eggs.

Others are just regular foods that have been found to possess health-promoting substances. Here are a few of my favorites from registered dietitian David Grotto's intriguing book, "101 Foods that could save your Life":

l Artichoke: Actually the immature flower of a thistle plant, artichokes are thought to be one of the world's oldest medicinal plants. Besides being a rich source of vitamin C, folate, and dietary fiber, artichokes contain substances that may ease an upset tummy and reduce the symptoms of irritable bowel syndrome (IBS).

l Broccoli: A member of the cruciferous family that includes cabbage, cauliflower, kale, collard greens and brussels sprouts, broccoli contains a good many compounds with cancer-fighting properties. Broccoli is also rich in sulforaphane glucosinolate (don't try to say this at home, boys and girls), a potent antioxidant that has
Advertisement
been shown to stop the growth of breast and prostate cancer cells.

l Chocolate: Dark chocolate contains natural substances called flavonoids that improve the health of blood vessels and can help lower blood pressure. Just don't feed it to your pets. Chocolate is toxic to dogs, cats, parrots and horses, reports Grotto.

l Coffee: Not so rich in nutrients, coffee redeems itself with "off the chart" antioxidant properties, says Grotto. Natural chemicals in coffee such as chlorogenic acids may help improve blood sugar control. And people who regularly drink coffee have a lower risk of type 2 diabetes, according to a review of several studies.

l Pecans: My favorite nut, pecans are rich in oleic acid, the same healthful fat found in olive oil. Researchers at New Mexico State University found that pecans added to a heart-healthy diet reduced bad LDL cholesterol more than a diet without them.

l Peppers: Chile "hot" comes from a group of phytochemicals called capsaicinoids, which act on pain receptors in the mouth and throat, says Grotto. Capsaicin applied topically as a cream has been found to be an effective treatment for painful arthritic hands.

l Romaine lettuce: Romaine contains more than five times more vitamin C than iceberg lettuce. It is also rich in lutein and zeaxanthin -- substances that help fight macular degeneration in the eye. Romaine also contains salicylic acid, the same anti-inflammatory compound found in aspirin.

l Spinach: One of the richest sources of lutein -- the pigment that helps protect the eyes from macular degeneration -- spinach intake is also associated with a lower risk for developing cataracts. Glycolipids in spinach are powerful chemicals with properties that can fight the growth of cancer cells as well.

Barbara Quinn is a registered dietitian and certified diabetes educator.

Carrots: Best friend of your eyes

2009-04-19T04:52:00.000-07:00

A friend of mine recently let his contacts stay in their antibacterial pool longer than usual and embraced his new pair of glasses like a long lost friend. After complimenting him on his new purchase, I tried them on only to hear him tell me not to look through the lenses because he was “blind as a bat” and my eyes would end up in pain. Aside from thinking I should have my own eyes checked after almost a decade, I also wondered if there were any natural ways to keep my eyes healthy.

Carrots have long been thought of as an old wives tale of chomping on good-for-you vegetables masquerading as cures, but there is merit to the humble carrot. Carrots contain beta-carotene which is transformed into vitamin A by the body. Sure excess amounts of vitamin A may not ensure 20/20 vision, but it can help you maintain good eyesight. You can also get vitamin A from liver, broccoli, kale, sweet potatoes, pumpkins, mango, apricots, and cantaloupe, but carrots are best known for helping the eyes.

Beta-carotene isn’t the only compound found in carrots that is helpful—an antioxidant called lutein that primarily works with another component called zeaxanthin—and eating foods rich in these nutrients can increase the pigment density in the macula and added protection for your retina. Most of the foods with both of these nutrients are of the green and leafy variety.

As we age, our eyes get weaker and while over half of all Americans over 80 years of age have cataracts, over 13 million Americans are suffering from macular degeneration. The macula, part of the eye that helps keep the cones and rods in proper working order, has been under the microscope lately because a new study has linked vitamin B supplements to helping those with age-related macular degeneration. Macular degeneration is a widespread disease that attacks the area central to the retina and is a leading cause of vision loss in people over the age of 50.

A deficiency in vitamin A can also cause vision loss. Professor of Nutrition at Ohio State University, John Allred, says that extreme deficiency can cause night blindness and can even cause complete blindness, and is the leading cause of blindness in the third world alone. However, Allred says, if you are not deficient, drinking carrot juice every day or other beta-carotine enhanced veggies won’t improve your vision, only maintain it…and cause your skin to turn orange.

Beta-carotene, besides being broken down as a helpful vitamin within the body, is also a pigment. Experts say not to worry because even though the skin might appear to have an orange tint, it is completely harmless. If you cut back on the orange foods or drinks or consult your doctor to make sure your diet is balanced correctly, the tint will eventually lessen and go away and the excess of beta-carotene in your system will flush itself out. If you would rather not risk getting your vitamin A-carrying beta-carotene through orange tinted foods, most multi-vitamins include the nutrient for a quick source and readily available.

Unfortunately I did not find any helpful hints to share with my sight-challenged friend; I was pleased to find out that the urging of mothers everywhere to “eat your carrots” was not all a ruse. While I am still thinking of making an eye appointment and I am not 100 percent sure that my weekly carrot cake cravings are actually helping to keep my eyesight on a steady plateau, my eyes haven’t failed me yet and as long as my multi-vitamin can help me out, I will not worry about my eyes for no

Sight-savers - We list the foods that can keep your eyes healthy

2009-04-11T03:29:00.000-07:00

Sight-savers - We list the foods that can keep your eyes healthy

See food: A diet rich in Vitamin C can help maintain good eyesight

Maintaining good eye health isn't just about having an annual examination and looking after your contact lenses or spectacles. You can take a much more active role in protecting your eyes.

Nutrients such as Vitamin C, omega-3 oils and key plant molecules are so important that you really can eat your way to better vision, says leading eye researcher Professor Ian Grierson, Head of Ophthalmology at the University of Liverpool.

'Eye problems such as cataracts, glaucoma and macular degeneration, a leading cause of blindness, are all affected by what we eat,' says Prof Grierson. 'Adding a little more fruit and vegetables to your meals could dramatically reduce eye disease in future.'

So, what key foods should you focus on to keep your eyesight sharp and healthy?

Brocolli
Leafy greens

Spinach, chard, kale, broccoli and sprouts are rich sources of two important pigments - lutein and zeaxanthin - that are used by the retina at the back of the eye for clear vision.

'More than 115 clinical trials and studies have shown that these plant molecules can help supplement eye pigments that are depleted through years of exposure to light,' explains Prof Grierson.

A six-year study at the US National Eye Institute in Maryland found that boosting levels of both pigments protected against age-related blindness.

How much? Aim to eat a 100g serving of leafy green veg every other day in salads or with hot meals.

Eggs

Ever since University of Surrey researchers concluded that eggs do not raise cholesterol, they've been back on the list of health foods - and they're particularly good for vision. That's because egg yolk is another key source of the important eye pigments, lutein and zeaxanthin.

How much? Scramble or poach a few eggs for breakfast every other day, make omelettes or use fresh egg yolks for salad mayonnaise.

Bilberry
Bilberries

Linked to an improvement in night vision, bilberries were eaten by Second World War pilots to sharpen their sight for night missions. Lab studies have subsequently discovered that dark berries such as bilberries and blackberries are rich in anthocyanins that can prevent and slow blindness caused by macular degeneration and cataracts. Research also suggests they help strengthen the capillaries that deliver blood and nutrients to the eye.

How much? Sprinkle them on your breakfast cereal, or add to a fruit smoothie in the mornings.

Oily fish

Research at the US National Eye Institute found that increasing omega-3 fats found in oily fish helps lower the risk of glaucoma and macular degeneration. Omega-3 fats may also protect from dry-eye syndrome, which can be a complication of laser eye surgery.

A study in the American Journal of Clinical Nutrition found that when women with dry-eye syndrome ate five servings of fresh tuna a week, their symptoms were reduced by 68 per cent.

How much? Two to three servings a week are recommended for good hormonal, brain and skin health and will help keep your eyesight healthy, too.

Bilberry
Nuts and seeds

These are a rich source of Vitamin E, which may help prevent cataracts and other forms of blindness by protecting eye cells from UV damage.

How much? Sprinkle a handful on your cereal, and eat them as a daytime snack.

Fruit

Fruit
Fresh fruit

Studies have found that vitamins, especially Vitamin C, reduce the risk of all leading eye diseases including macular degeneration, cataracts and glaucoma. Professor Grierson believes increasing your intake of fresh fruit and vegetables should be enough to have a protective effect on your eyesight.

How much? Make a fresh fruit smoothie in the mornings. Broccoli, red peppers and other veg are also good sources - eat raw in salads or steam lightly to make the most of their vitamin content.

Nutrition to Treat AMD

2009-04-05T06:42:00.000-07:00

Nutrition To treat AMD

AREDS formula (vitamin C, vitamin E, beta-carotene, and zinc, plus copper) — The Age-Related Eye Disease Study (AREDS) found that a combination of antioxidant vitamins plus zinc helped slow the progression of intermediate macular degeneration to an advanced stage, which is when most vision loss occurs. The National Eye Institute recommends that people with intermediate AMD in one or both eyes or with advanced AMD (wet or dry) in one eye but not the other take this formulation each day. However, this combination of nutrients did not help prevent AMD nor did it slow progression of the disease in those with early AMD. The doses of nutrients are:
Vitamin C (500 mg per day)
Vitamin E (400 IU per day)
Beta-carotene (15 mg per day, or 25,000 IU of vitamin A)
Zinc (80 mg per day)
Copper (2 mg per day, to prevent copper deficiency that can occur when taking extra zinc)
Ocuvite PreserVision is formulated to contain the proper amounts of these nutrients. People who already take a multivitamin should let their doctor know before taking this formulation. Zinc can be harmful at a dose of 80 mg, so be sure to take this combination only under your doctor’s supervision.

Lutein and zeaxanthin — High levels of these two carotinoids (antioxidants that give plants orange, red, or yellow color) in your blood may help protect against AMD, either by acting as antioxidants or by protecting the macula from damage from light. One study found that people with AMD who took lutein alone or in combination with other antioxidants had less vision loss, while those who took placebo had no change. However, another study failed to find any benefit from lutein. Egg yolks, spinach and corn have high concentrations of lutein and zeaxanthin.
To prevent AMD

Leafy greens — People who eat dark, leafy greens such as spinach, kale, collard greens, and watercress tend to have a lower risk of AMD.
Omega-3 fatty acids (fish oil) — In a study of more than 3,000 people over the age of 49, those who ate more fish were less likely to have AMD than those who ate fewer fish. Another larger study found that consuming docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids found in fish, four or more times per week may reduce the risk of developing AMD. However, this same study suggests that alpha-linolenic acid (ALA; another type of omega-3 fatty acid) may actually increase the risk of AMD. Adding more fish to your diet is safe; but talk to your doctor before taking fish oil supplements if you are at risk for AMD.
Herbs

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a healthcare practitioner.

Ginkgo (Ginkgo biloba, 160 mg to 240 mg per day) — Ginkgo contains flavonoids, which researchers think may also help AMD. Two studies showed that people with AMD who took ginkgo were able to slow their vision loss. Ginkgo can increase the risk of bleeding, so people who take anticoagulants (blood-thinners) should not take ginkgo without talking to their doctor. may help halt or lessen some retinal problems. Clinical studies suggest that it may be useful in treating vision problems specifically due to macular degeneration. If you use anticoagulants, do not use ginkgo without close monitoring by your healthcare provider.
Bilberry (Vaccinium myrtillus, 120 to 240 mg two times per day) and grape seed (Vitis vinifera, 50 to 150 mg per day) are also high in flavonoids, so researchers speculate that they may help prevent and treat AMD. However, so far no studies have looked at using bilberry or grape seed to treat AMD.

Diet rich in nutrients is a feast for the eyes

2009-03-30T04:24:00.000-07:00

Diet rich in nutrients is a feast for the eyes

Michelle Gelok

* Last Updated: March 30. 2009 8:30AM UAE / March 30. 2009 4:30AM GMT

Nutrients found in foods such as carrots, spinach, walnuts and kale have been shown to improve eye health.

While most of us wouldn’t think twice about wearing protection to shield our eyes from the harsh desert sun, few consider the foods we eat and their impact on the health of our peepers.

Science continues to show us that certain nutrients are needed by parts of the body to function properly and ward off disease. Calcium is known to boost bone health and prevent osteoporosis, and vitamin C can prevent scurvy. Based on new research, it seems that eye health is no exception. Studies show that nutrients play a role in maintaining healthy eyes and vision.
Vitamin A

Carrots have long been touted for their link to eye health, and for good reason. Carrots are rich in vitamin A, a nutrient that helps the retina function properly and is essential for general eye health. In fact, according to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children. A low level of this fat-soluble vitamin is also linked to night blindness. You can get a hefty dose of vitamin A from organ meats, orange root vegetables such as sweet potatoes and carrots, and green leafy vegetables including spinach and kale.
Omega-3 fatty acids

Omega-3 fatty acids, which are well known for their heart health benefits and anti-inflammatory properties, are beginning to make their mark when it comes to eye health. They have been shown to protect against age-related macular degeneration – a disease associated with ageing that affects the retina and is a leading cause of blindness in adults. In fact, a study published last year in the Archives of Ophthalmology reviewed data on more than 88,000 people and found that a high intake of omega-3 fatty acids was associated with a 38 per cent reduction in the risk of age-related macular degeneration. The same study also found that eating fish at least twice a week was associated with a 24 per cent lower risk of the condition. Other dietary sources rich in omega-3 acids include ground flaxseeds, walnuts and soybeans.
Lutein and zeaxanthin

Lutein and zeaxanthin are yellow pigments linked to eye health. These compounds act as antioxidants and are found in the lens and retina of the eye, protecting against both age-related macular degeneration and cataracts. One study found that people with the highest self-reported intake of foods rich in lutein and zeaxanthin were 35 per cent less likely to experience age-related macular degeneration. These pigments aren’t just found in the eyes; they are also found in food, which means it’s easy to stock up. You don’t have to look far to find rich dietary sources of lutein and zeaxanthin: spinach, kale, squash, green peas, broccoli and corn are full of such goodness.
Vitamin C

While vitamin C may be best known for its ability to fight off the common cold, it turns out it can offer some protection for your eyes as well. Research shows this powerful antioxidant may play an important role in the prevention of cataracts and age-related macular degeneration. A study published in the Archives of Ophthalmology found that people most likely to suffer from vision impairment lowered their risk by 25 per cent when treated with a high-dose vitamin C supplement that also included vitamin E, beta-carotene and zinc.

What’s more, preliminary animal studies have shown that long-term vitamin C supplementation may play a role in the prevention of diabetic retinopathy – a leading cause of blindness in diabetics. While these studies both used supplements, eating vitamin C-rich foods remains an easy way to meet your daily requirement, with the added benefit of other vitamins, minerals and fibre. The best dietary sources of vitamin C include papaya, red bell peppers, kiwi fruit and oranges.
Low glycemic index

When it comes to food, nutrients aren’t the only thing that may affect your risk for developing age-related eye diseases. A study published last year in The American Journal of Clinical Nutrition found that the glycemic index (GI), a measure of how carbohydrates impact blood glucose levels, heightened the risk. The study found that a diet rich in high GI foods was associated with a greater risk and increased severity of age-related macular degeneration. The health benefits of a low GI diet have been well documented, so the link to eye health isn’t surprising. High GI foods tend to be refined and processed, such as white bread, French fries and potato chips, whereas low GI foods tend to be higher in fibre, including oat bran, lentils, beans and barley.

Red meat and blindness

2009-03-21T06:59:00.000-07:00

Red meat and blindness
Red meat included things like roast beef, meatballs or lamb chops.
“Eating too much red meat can raise the risk of going blind by half,” the Daily Mail reported. It said that research has shown that eating red meat at least 10 times a week makes people 50% more likely to develop age-related macular degeneration (AMD), than those who eat it less than five times a week. The newspaper said that eating chicken however, appears to protect against the condition. It quotes the Royal College of Ophthalmology, as saying: “The evidence is still not strong enough to merit any advice to the public.”
This reliable study followed 5,600 middle-aged men and women for 13 years. The opposing effects of chicken and red meat are puzzling. The researchers say that they took into account several known major risk factors for AMD, such as smoking. They admit however, that rather than directly raising the risk of AMD, red meat consumption could actually be a marker for other lifestyle factors that are having the damaging effect. Meanwhile, there is no evidence that eating chicken protects against the disease. The researchers say that more research is needed.
Where did the story come from?
Dr Elaine E-W. T. Chong from the Centre for Eye Research Australia at the University of Melbourne carried out this research with colleagues. The study was supported by awards from the National Health and Medical Research Council, the Ophthalmic Research Institute of Australia and others bodies. The study was published in the American Journal of Epidemiology, a peer-reviewed medical journal.
What kind of scientific study was this?
The researchers say that age-related macular degeneration (AMD) is the leading cause of severe vision loss in people aged 50 years or older in the developed world. AMD is an eye condition that causes the gradual loss of central vision (the ability to see what is directly in front of you). It occurs when the part of the eye responsible for central vision (the macula) is unable to function as effectively as it used to. There are two types of AMD, dry and wet, and two defined stages, early and late. Early AMD is characterised by yellow deposits and changes in retinal pigmentation, and is thought to indicate an unhealthy retina. This is thought to progress to late AMD, which is more severe and can be either dry or wet in type. Dry AMD involves thinning (atrophy) of the retina, while wet AMD involves leaking of fluid exudates. The scar tissue from both types destroys central vision.
Risk factors for AMD are known to include age, family history and smoking. Smoking is the only modifiable risk factor consistently found in previous studies. In this cohort study, the researchers wanted to see if meat consumption was linked to AMD and if it could be considered a risk factor.
The researchers obtained their data from a large study called the Melbourne Collaborative Cohort Study. This was a prospective cohort study of 41,528 Melbourne residents (17,049 men) between the ages of 40 and 69 when they were recruited between 1990 and 1994. During follow-up between 2003 and 2006, all the participants had eye examinations, and retinal photographs of both eyes were taken. These were graded in a standardised way by doctors who received additional training in the process. The extent of agreement between graders was tested statistically to ensure that the diagnoses were reliable.
When they enrolled, the participants completed a 121-item food frequency questionnaire, which asked about their eating habits. There were 18 questions relating to fresh red meat, processed red meat, and chicken. Red meat included things like roast beef, meatballs or lamb chops. The researchers also asked about demographic and lifestyle factors, including age, sex, smoking status and country of birth. Height, weight and blood pressure were directly measured.
From the 41,000 people enrolled in the Melbourne Collaborative Cohort Study, 6,734 participated in the eye study. The participants were excluded for various reasons. For example, a large number in the original cohort were the wrong age for the eye study; some had left the state (Victoria) before the examination in 2003, and some left or died during follow-up. Others were excluded if they had extreme high-energy diets or were likely to have changed diet over the 10 years since the start, or had missing data. This left 5,604 participants for analysis.
The analysis was done by statistical modelling. The modelling was adjusted for the participants’ age, sex, smoking (current, past, never) and energy intake. The researchers also had data to allow them to test for a range other potential risk factors that could have interfered with the result. They modelled a range of potential ‘confounders’ (vitamin C, vitamin E, b-carotene, zinc, lutein/zeaxanthin, trans-unsaturated fatty acids, omega-3 fatty acids, saturated fat, cholesterol, total fat, alcohol, vegetable intake, fish intake, supplement use, education, body mass index, and protein intake at baseline). Only body mass index and zinc, protein, and vitamin intake were adjusted for in the final model.
What were the results of the study?
The researchers report that 1,680 cases of early AMD and 77 cases of late AMD were found from the digital macular photographs of both eyes at follow-up.
Higher red meat intake was found to be positively associated with early AMD, even after the various potential confounders were taken into account. The researchers say that someone who ate red meat 10 times a week was 1.47 times more likely to have early AMD than a person who ate it less than five times a week (OR 1.47; 95% confidence interval: 1.21 to 1.79; P for trend < 0.001.
Similar trends towards increasing prevalence of early AMD were seen among people with higher intakes of fresh and processed red meat separately. There was no significant difference in the rates of late AMD.
Eating chicken had an opposite effect. The chances of late AMD was significantly less for those who ate chicken three and a half times a week or more compared with those who ate it less than one-and-a-half times a week (OR 0.43, 95% confidence interval: 0.20 to 0.91; P for trend = 0.007).
What interpretations did the researchers draw from these results?
The researchers say their findings suggest that intakes of specific meats may have different effects on the risk of AMD. They say that these meats could be a target for lifestyle changes.
What does the NHS Knowledge Service make of this study?
Investigating new risk factors for major causes of blindness is clearly important and, given the limited epidemiologic data so far on the links between meat consumption and AMD, this study is a step forward. Limitations noted by the researchers include:
The small number of people with late AMD (77) means that the researchers were unable to examine the effect of eating red meat on the two sub-types, wet and dry AMD, separately. If eating meat only increased the incidence of one type of AMD, the overall effect would have been reduced.
Diets were only assessed once at the beginning of the study. Although people who had extreme variation in their diets were excluded, it is still possible that consumption of meat over the participants’ lifetimes is not accurately reflected in the one-off measurement.
The researchers adjusted for known potential lifestyle confounders that could also contribute to the rates of AMD. However, they do raise the possibility that meat intake could be a proxy for other risk factors or for other unknown substances that are associated with AMD. In the same way chicken intake may be associated with a particular lifestyle that is protective against AMD.
‘Residual confounding’ due to inaccurately measured or unmeasured risk factors is always a problem for observational studies such as this, and it may have contributed to some of the difference between groups.
The authors mention that an association between red meat consumption and AMD is biologically plausible, which makes this link more robust. However, they also caution that other cohort studies need to confirm this link.

Diet Could Reduce Onset of Eye Disease

2009-03-14T05:39:00.000-07:00

University of Liverpool scientists claim that the degeneration of sight, caused by a common eye disease, could be reduced by up to 20% by increasing the amount of fruit, vegetables and nuts in the diet.

Age-related Macular Degeneration (AMD) is the leading cause of blindness in the UK, with 45% of those registered as blind suffering from the disease. The condition results in a gradual loss of central vision, due to the failure of cells in the macular – the light sensitive membrane at the centre of the retina. There is currently no cure for the more common ‘dry’ form of the disease, which is suffered by 90% of AMD patients.

Professor Ian Grierson, Head of Ophthalmology at the University, has produced a comprehensive cooking guide called ‘Fruit for Vision’, designed to add fruit and vegetables into everyday meals. The recipes will help AMD sufferers slow down the degeneration process by increasing micronutrient, vitamin and antioxidant intake in the diet. Non-sufferers can also use the book to add fruit, nuts and vegetables into each meal to protect against the disease.

Professor Grierson said: “Poor eating habits have a huge impact on health in general and the health of your eyes is no exception. Eye problems such as AMD, cataract and even glaucoma can all be affected by what we eat. But a relatively minor change in diet - adding a little more fruit into our meals - can make a profound difference and can keep eye diseases like AMD at bay for up to 20% longer.

“There are of course other risk factors related to AMD such as age, light exposure, smoking and being overweight. But if we can improve the kind of food that we eat, we could dramatically reduce the number of people who may suffer from eye diseases in the future.”

Fruit for Vision is published by Indigo Creative Marketing and the Macular Disease Society. It provides easy recipes that incorporate fruit and nuts in to the diet without having to change lifestyle. The recipes suggest minor additions to what we already eat, such as peaches with ham or ginger with melon, rather than major dietary changes.

Source: Universities Of Liverpool

Vitamins May Help Women Keep Their Eyesight

2009-03-07T10:38:00.000-08:00

Vitamins May Help Women Keep Their Eyesight

(Ivanhoe Newswire) -- Vitamin supplements may be the key to preventing the most common cause of vision loss in older Americans.

A new study found women who took a combination of vitamins B6 and B12 and folic acid appeared to significantly decrease the risk of age-related macular degeneration (AMD). Although there are treatment options for severe cases of the eye disease, the only current known prevention method is to avoid smoking.

In a randomized, double-blind clinical trial involving 5,442 women age 40 and over, women who took supplements had a 34 percent lower risk of any AMD and 41 percent lower risk of visually significant AMD, which results in a visual acuity of 20/30 or worse.

The study's authors said their findings are the strongest evidence to date in support of a possible beneficial effect of folic acid and B vitamin supplements in AMD prevention. Since the benefits were observed in the early stages of the disease development, this appears to be the first identified way, other than not smoking to reduce the risk of AMD in women at an average risk.

"From a public health perspective, this is particularly important because persons with early AMD are at increased risk of developing advanced AMD, the leading cause of severe, irreversible vision loss in older Americans," the authors wrote.

SOURCE: Archives of Internal Medicine, 2009;169:335-341

Vitamin B and folic acid may reduce risk of age-related vision loss

2009-02-25T11:42:00.000-08:00

February 24, 2009

Harvard Medical School (HMS) researchers at Brigham and Women’s Hospital have found that taking a combination of vitamins B6 and B12 and folic acid appears to decrease the risk of age-related macular degeneration (AMD) in women. This research is published today's issue of Archives of Internal Medicine.

“Women taking the supplements had a 34 percent lower risk of any AMD and a 41 percent lower risk of visually significant AMD,” said William G. Christen, an HMS associate professor of medicine at Brigham and Women’s. “The beneficial effects began approximately two years after the start of treatment and lasted throughout the trial.”

Christen and colleagues conducted a randomized, double-blind clinical trial involving 5,442 women ages 40 and older who already had heart disease or at least three risk factors for the disease. Of these, 5,205 did not have AMD at the beginning of the study. In April 1998, these women were randomly assigned to take a placebo or a combination of folic acid, vitamin B6, and vitamin B12. Participants continued the therapy through July 2005 and were tracked for the development of AMD through November 2005.

Over an average of 7.3 years of treatment and follow-up, 137 new cases of AMD were documented, including 70 cases that significantly affected vision. Of these, 55 AMD cases, 26 visually significant, occurred in the 2,607 women in the active treatment group, whereas 82 of the 2,598 women in the placebo group developed AMD, 44 cases of which were visually significant.

“These findings apply to the early stages of disease development and may be the first identified way — other than not smoking — to reduce the risk of AMD in individuals at an average risk,” Christen said. “From a public health perspective, this is particularly important because persons with early AMD are at increased risk of developing advanced AMD, which is the leading cause of severe, irreversible vision loss in older Americans.”

The study was supported by grants from the National Heart, Lung and Blood Institute and from the National Eye Institute.

What to know about Vitamin C

2009-02-17T16:36:00.000-08:00

Vitamin C is a water-soluble vitamin that has a number of biological functions.

Broccoli, red peppers, currants, Brussels sprouts, parsley, potatoes, citrus fuit, and strawberries are good sources of vitamin C.

Although scurvy (severe vitamin C deficiency) is uncommon in Western societies, many doctors believe that most people consume less than optimal amounts. Fatigue, easy bruising, and bleeding gums are early signs of vitamin C deficiency that occur long before frank scurvy develops. Smokers have low levels of vitamin C and require a higher daily intake to maintain normal vitamin C levels. Women with preeclampsia have been found to have lower blood levels of vitamin C than women without the condition. Women who have lower blood levels of vitamin C have an increased risk of gallstones. People with kidney failure have an increased risk of vitamin C deficiency. However, people with kidney failure should take vitamin C only under the supervision of a doctor.

Anemia (if deficient) Athletic performance (if deficient, or to reduce pain and speed up muscle strength recovery after intense exercise) Bronchitis Bruising (for deficiency) Burns (in combination with vitamin E for prevention of sunburn only) Capillary fragility Common cold/sore throat Gingivitis (periodontal disease) (for deficiency only) Glaucoma Heart attack (for deficiency) High cholesterol (protection of LDL cholesterol) Infection Infertility (male) (for sperm agglutination) Reflex sympathetic dystrophy (prevention) Scurvy Stress Sunburn (oral, in combination with vitamin E) Wound healing Asthma Atherosclerosis Athletic performance (for exercise recovery) Autism Cataracts Childhood intelligence (for deficiency) Cold sores Dysmenorrhea (plus vitamin B3 [niacin] and rutin) Endometriosis (in combination with vitamin E) Gastritis Gingivitis (periodontal disease) (in combination with flavonoids) Gout Immune function Infertility (female) Influenza Iron-deficiency anemia (as an adjunct to supplemental iron) Lead toxicity Pancreatic insufficiency Parkinson’s disease (in combination with Vitamin E) Pre- and post-surgery health (if deficient) Preeclampsia (in combination with vitamin E; for high risk only) Pregnancy support (if the diet is low in vitamin C) Schizophrenia Skin ulcers Sprains and strains Sunburn (topical, in combination with vitamin E) Type 1 diabetes Type 2 diabetes Age-related cognitive decline Alcohol withdrawal support Amenorrhea Anemia (for thalassemia if deficient) Bipolar disorder/manic depression Boils (recurrent furunculosis) Childhood diseases Chronic obstructive pulmonary disease (COPD) Colon cancer (reduces risk) Ear infections (recurrent) Eczema Gallstones Halitosis (if gum disease and deficient) Hay fever Heart attack (for those not deficient) Hepatitis High blood pressure HIV support (oral and topical) Hives Hypoglycemia Leukoplakia Low back pain Macular degeneration Menopause Menorrhagia (heavy menstruation) Morning sickness Peptic ulcer Progressive pigmented purpura (in combination with rutoside) Prostatitis (acute bacterial prostatitis, chronic bacterial prostatitis) Retinopathy (in combination with selenium, vitamin A and vitamin E) Sickle cell anemia Sinusitis Tardive dyskinesia Urinary tract infection Vitiligo

Some people develop diarrhea after as little as a few grams of vitamin C per day, while others are not bothered by ten times this amount. Strong scientific evidence to define and defend an upper tolerable limit for vitamin C is not available. A review of the available research concluded that high intakes (2–4 grams per day) are well-tolerated by healthy people. However, intake of large amounts of vitamin C can deplete the body of copper an essential nutrient. People should be sure to maintain adequate copper intake at higher intakes of vitamin C. Copper is found in many multivitamin-mineral supplements. Vitamin C increases the absorption of iron and should be avoided by people with iron overload diseases (e.g., hemochromatosis, hemosiderosis). Vitamin C helps recycle the antioxidant, vitamin E. It is widely (and mistakenly) believed that mothers who consume large amounts of vitamin C during pregnancy are at risk of giving birth to an infant with a higher-than-normal requirement for the vitamin. The concern is that the infant could suffer “rebound scurvy,” a vitamin C deficiency caused by not having this increased need met. Even some medical textbooks have subscribed to this theory. In fact, however, the concept of “rebound scurvy” in infants is supported by extremely weak evidence. Since the publication in 1965 of the report upon which this mistaken notion is based, millions of women have consumed high amounts of vitamin C during pregnancy and not a single new case of rebound scurvy has been reported. A preliminary study found that people who took 500 mg per day of vitamin C supplements for one year had a greater increase in wall thickness of the carotid arteries (vessels in the neck that supply blood to the brain) than those who did not take vitamin C. Thickness of carotid artery walls is an indicator of progression of atherosclerosis. Currently, no evidence supports a cause-and-effect relationship for the outcome reported in this study. The vast preponderance of research suggests either a protective or therapeutic effect of vitamin C for heart disease, or no effect at all. People with the following conditions should consult their doctor before supplementing with vitamin C: glucose-6-phosphate dehydrogenase deficiency, iron overload (hemosiderosis or hemochromatosis), history of kidney stones, or kidney failure. It has been suggested that people who form calcium oxalate kidney stones should avoid vitamin C supplements, because vitamin C can be converted into oxalate and increase urinary oxalate. Initially, these concerns were questioned because of potential errors in the laboratory measurement of oxalate. However, using newer methodology that rules out this problem, recent evidence shows that as little as 1 gram of vitamin C per day can increase the urinary oxalate levels in some people, even those without a history of kidney stones. In one case, 8 grams per day of vitamin C led to dramatic increases in urinary oxalate excretion and kidney stone crystal formation causing bloody urine. People with a history of kidney stones should consult a doctor before taking large amounts (1 gram or more per day) of supplemental vitamin C. Despite possible therapeutic effects of vitamin C in people with diabetes at lower intakes, one case of increased blood sugar levels was reported after taking 4.5 grams per day. Certain medicines may interact with vitamin C. Refer to drug interactions for a list of those medicines.

The recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men. For smokers, the RDAs are 110 mg per day for women and 125 mg per day for men. Most clinical vitamin C studies have investigated the effects of a broad range of higher vitamin C intakes (100–1,000 mg per day or more), often not looking for (or finding) the “optimal” intake within that range. In terms of heart disease prevention, as little as 100–200 mg of vitamin C appears to be adequate. Although some doctors recommend 500–1,000 mg per day or more, additional research is needed to determine whether these larger amounts are necessary. Some vitamin C experts propose that adequate intake be considered 200 mg per day because of evidence that the cells of the human body do not take up any more vitamin C when larger daily amounts are used. Some scientists have recommended that healthy people take multi-gram amounts of vitamin C for the prevention of illness. However, little or no research supports this point of view and it remains controversial. Supplementing more results in an excretion level virtually identical to intake, meaning that consuming more vitamin C does not increase the amount that remains in the body. On the basis of extensive analysis of published vitamin C studies, researchers at the Linus Pauling Institute at Oregon State University have called for the RDA to be increased, but only to 120 mg. This same report reveals that “. . . 90–100 mg vitamin C per day is required for optimum reduction of chronic disease risk in nonsmoking men and women.” Thus, the multiple gram amounts of vitamin C taken by many healthy people may be superfluous. The studies that ascertained approximately 120–200 mg daily of vitamin C is correct for prevention purposes in healthy people have typically not investigated whether people suffering from various diseases can benefit from larger amounts. In the case of the common cold, a review of published trials found that amounts of 2 grams per day in children appear to be more effective than 1 gram per day in adults, suggesting that large intakes of vitamin C may be more effective than smaller amounts, at least for this condition.

Do any foods help us age healthily?

2009-02-12T08:44:00.000-08:00

Posted: 09:30 AM ET

As a new feature of CNNhealth.com, our team of expert doctors will answer readers’ questions. Here’s a question for Dr. Gupta.

Asked by Carly, Raleigh, North Carolina

“I am a woman in my mid-30’s. Are there certain foods I should be consuming as I age?”

Answer:

Carly, I am happy to hear that at 30 you are already thinking about your health as you age. As a doctor, it’s all too common for me to see people wait until their golden years to begin thinking about their health.

I did a lot of research for my book, “Chasing Life,” on the importance of eating a variety of foods as we age. I discovered that we really are what we eat. What we consume becomes even more important as we age because our bodies need different nutrients in our 30s and 40s than it did at age 15.

Men and women in their 30s should eat a lot of lean protein such as fish, chicken, or for vegetarians, tofu. Protein builds up muscle and bone mass, which is something we begin to lose after age 30. Also, boost bone density by consuming foods high in calcium and vitamin D such as skim or soy milk.

When we hit the big 4-0 our metabolism begins to really slow down. If you are still eating lots of junk food it’s time to cut it out of your diet once and for all. Concentrate on heart-healthy foods such as whole grains and nuts as well as fruits, veggies and yogurt.

And don’t skimp on your greens. Try to eat them at least three times a week; they are great for the eyes! Spinach and kale are great options because they’re loaded with the nutrient lutein. Studies have showed that lutein is beneficial in preventing macular degeneration.

Posted by: Dr. Sanjay Gupta - CNN Chief Medical Correspondent

An Introduction to Goji Berries

2009-02-05T14:50:00.001-08:00

Goji berries, the delicate red berries traditionally grown in the Himalayan valleys of China, are probably more familiar to a western audience under their name of "wolfberries." A rising star in the health food industry, goji berries have long featured in traditional Chinese folk medicine (usually made into a tea), as well as being used to supplement Asian dishes as an ingredient or garnish. The delicate red berries, which are shaken from the vine, rather than picked, grow on bushes one to three meters high. The taste is mildly tangy, both slightly sweet and sour. Typically, the berries are found dried; the shape and texture are similar to raisins. Today, the berries can be found in many health food stores, sold in snack mixes or in juice form. From a health analysis point of view, goji berries have been found to be rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. Their primary benefit is the protection of the retina of the eye and they may decrease the risk of developing age-related macular degeneration. An irony considering the goji berry's place is in the nightshade family.