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.
Sunday, April 26, 2009
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.
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