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.
Monday, December 27, 2010
Monday, December 20, 2010
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.
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.
Saturday, December 11, 2010
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.
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.
Monday, December 6, 2010
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.
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.
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