Nutrients From Eggs

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

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

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

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

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

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

Why You Need Vitamin D

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

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

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

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

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

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

High blood pressure

Fibromyalgia

Diabetes

Multiple sclerosis

Rheumatoid arthritis

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

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

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

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

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

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

Resources

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

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

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

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

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

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

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

Vision Nutrients cross references to specific diseases

by:Natural Eye Care

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

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

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

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

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

Bioflavonoids

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

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

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

Carotenoids

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

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

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

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

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

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

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

Essential Fatty Acids (EFA’s)

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

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

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

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

Minerals

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

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

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

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

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

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

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

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

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

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

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

Other Nutrients

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

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

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

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

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

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

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

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

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

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

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

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

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

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

by Wilmer Eye Institute

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

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

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

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

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

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

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

by Richard L. Lindstrom, MD


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

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

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

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

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

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

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

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

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Tomato Juice can Ward Off Osteoporosis- study

by neha gupta -

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition and the Eye

Article submitted By Dr. Klair

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

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

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

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

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

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

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

Good Nutrition For the Eyes goes beyond CARROTS

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

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

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

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

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

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


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

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

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

Nutritional Supplements for Eye Disease

by Charlolle Waterworth

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

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

Omega-3 Fatty Acids

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

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

Sweet Potatoes VS White Potatoes for Macular Degeneration

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

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

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

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

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

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

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

Good Nutrition for the Eyes

By Siobhan Walsh,

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

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

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

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

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

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

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

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

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

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

Ocular Nutrition And Eye Health

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

Healthy vision is related to the health of the individual parts of the eye ' the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And making good ocular nutrition and eye health food choices are one of the ways that good vision can be supported. Information provided by the U.S. National Eye Institute and the results of other ocular nutrition and eye health studies have shown that using nutrition to improve and support eye health definitely happens.

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

Collard greens, kale and spinach - studies on ocular nutrition and eye health show that eating foods rich in carotenoids is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we get older.

Green vegetables and corn - another study on ocular nutrition and eye health has shown a reduced risk of developing cataracts for persons having diets higher in lutein and zeaxanthin. Foods high in these two carotenoids include broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks. Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery. In another study done on persons ages 40-59, those with diets high in lutein and zeaxanthin experienced a reduced risk of developing adult macular degeneration.

Apricots, bilberries and blueberries - apricots are rich in beta carotene and lycopene that help promote good vision. Beta carotene is converted by the body to vitamin A as needed, an important antioxidant that resists oxidative stress damage to cells and tissues including the eye lenses. Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration. Eating blueberries has been associated with the reduction of eye fatigue.

Blueberries are related to cranberries, and both also help the body resist urinary tract infections. Bilberries are a form of wild blueberry that grow on small bushes. Bilberries were used by British pilots to improve their night vision during World War 2. Fresh bilberries and bilberry jams would be sources of this ocular nutrition and eye health food. Bilberry seems to improve eye health by increasing the blood supply to the eyes.

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


Author: David Buster

A Recipe for Healthy Eyes

By Larry Oz

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Drink carrot juice and fresh organic vegetable juices:

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

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

Superfoods for stronger vision:

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

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

Apricot Nutrition Information

September 11, 2010


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

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

Beta Carotene

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

Fiber

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

Potassium

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

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

Nutrition is Closely Interrelated to Preventive Eye Care

Sep 3, 2010

By Eye Care

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

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

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

• Carrot is a rich source of vitamin A

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Top 10 Low Carb Power Foods

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

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

Almonds

10. Almonds

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

Bell Peppers

9. Bell peppers

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

Broccoli

8. Broccoli

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

Extra Virgin Olive Oil

7. Extra virgin olive oil

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

Blueberries

6. Blueberries

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

Grapes

5. Grapes

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

Strawberries

4. Strawberries

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

Tomatoes

3. Tomatoes

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

Spinach

2. Spinach

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

Whole Grains

1. Whole grains

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

Papaya Nutrition

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

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

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

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

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

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

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

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

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

Keeping Your Eyes Healthy Naturally

By: Dr. Grossman

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

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

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

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

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

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

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

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

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

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

Other Tips

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

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

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

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

4. Reduce sugar and alcohol intake

Bell Peppers rich in Vitamin A

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

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

Avocados full of Nutrients

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

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


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

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

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

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

Watermelon who knew

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

10. Go low GI when snacking

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

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

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

A Diet Rich in Antioxidants Can Prevent Macular Degeneration and Blindness

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

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

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

What is Age Related Macular Degeneration?

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

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

Signs and Symptoms of Macular Degeneration


1.ARMD begins with obscuring of the vision.


2.Objects / pictures appear distorted or twisted.


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


4.Certain words may go missing, while reading.


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

Preventive and Curative Measures : Diet to Prevent Macular Degeneration

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

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


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


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

Vitiam B To Help with Age Related Eye Problems

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

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

(Image from Haap Media Ltd - All Rights Reserved)

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

Folic Acid Plus Vitamins B-6 And B-12

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

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

More About Macular Degeneration

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

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

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

Dry And Wet Forms Of Macular Degeneration

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

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

Beginning Signs

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

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

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

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

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