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

Author: RandyDandy

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

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

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

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

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

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

Macular Degeneration and Blackberries

by;Cheryl Myers

Overview

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

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

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

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

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

Do Diabetic Diets and Macular Degeneration Disease Conflict?

by: Livingstrong

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

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

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

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

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

Nutrients From Eggs

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.

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.

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

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.

Healthy Tips For Eye Care

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

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

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

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

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

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

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

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

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

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

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

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

Diet Good for Eye Health

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

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

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

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

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

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

Vegetables and Fruits: Get Plenty Every Day

Harvard school of Public Health

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

Your Questions Answered - Vegetables and Fruits

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

References

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Diet rich in nutrients is a feast for the eyes

Diet rich in nutrients is a feast for the eyes

Michelle Gelok

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

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

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

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

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

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

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

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

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

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

Diet Could Reduce Onset of Eye Disease

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

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

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

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

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

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

Source: Universities Of Liverpool

Vitamins May Help Women Keep Their Eyesight

Vitamins May Help Women Keep Their Eyesight

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

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

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

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

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

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