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
Monday, December 14, 2009
Thursday, December 3, 2009
Aspirin no help for sight loss in the elderly
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
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
Friday, November 27, 2009
Fish Oil Pills – What Are They and Why Should You Eat Them?
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
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
Monday, November 16, 2009
Adding Pumpkin to Your Diet Will Raise Your Nutrition
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
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
Monday, November 9, 2009
Perfectly Poached Eggs
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
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
Tuesday, October 27, 2009
Test your nutrition IQ: Foods that cause macular degeneration
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
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
Thursday, October 22, 2009
The Superfruit that Lowers Bad Cholesterol and Promotes Good Health
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
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
Tuesday, October 13, 2009
Go Orange: Amazing Pumpkin Health Benefits, Allegedly
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
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
Monday, October 5, 2009
Eye Supplements - Beyond Vitamin A
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
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
Friday, September 25, 2009
Eggcellent!
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
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
Thursday, September 17, 2009
The Distinct Reward Of A Nutritional Regime That Is Rich In Items Of Produce
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
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
Wednesday, September 9, 2009
Popeye's spinach for good health
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
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
Wednesday, September 2, 2009
The food you eat can save your eyesight
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.
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.
Thursday, August 27, 2009
Macular Degeneration 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:
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.
* 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.
Tuesday, August 4, 2009
What’s GLUTATHIONE?
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
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
Saturday, June 6, 2009
Vitamins For Eye Health
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.
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.
Saturday, May 30, 2009
"Understanding Antioxidants and How They Can Benefit You"
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
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
Sunday, May 10, 2009
Vitamin supplement phase II results find improvement in macular health for AMD sufferers, study says
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.
"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
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..
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..
Sunday, May 3, 2009
Hope for preventing age-related blindness
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
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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.
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
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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.
Sunday, April 26, 2009
On Nutrition
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
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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.
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
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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.
Sunday, April 19, 2009
Carrots: Best friend of your eyes
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
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
Saturday, April 11, 2009
Sight-savers - We list the foods that can keep your eyes healthy
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.
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.
Sunday, April 5, 2009
Nutrition to Treat AMD
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.
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.
Monday, March 30, 2009
Diet rich in nutrients is a feast for the eyes
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.
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.
Saturday, March 21, 2009
Red meat and blindness
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.
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.
Saturday, March 14, 2009
Diet Could Reduce Onset of Eye Disease
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
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
Saturday, March 7, 2009
Vitamins May Help Women Keep Their Eyesight
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
(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
Wednesday, February 25, 2009
Vitamin B and folic acid may reduce risk of age-related vision loss
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.
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.
Tuesday, February 17, 2009
What to know about Vitamin C
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.
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.
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