Top 10 Foods for Sight
What we breathe, drink and eat helps us maintain our biochemical
composition and our body functions. Water, not strictly considered
a food, should be the most important constituent in our diet
and we should drink six glasses of filtered water a day while
minimizing caffeinated and sugar-laden drinks. With the degradation
of the soil, contaminated with pesticides and manufacturing chemicals,
as well as processed food, we must be selective in terms of the
foods we eat.
Here, then, are my top recommendations for food for sight:
Cold water fish (sardines, cod, mackerel, tuna.) Cold
water fish are an excellent source of DHA, which provides structural
support to cell membranes, and is recommended for dry eyes, treatment
for macular degeneration, and sight preservation.
Spinach, kale and green leafy vegetables. These plants
are rich in carotenoids, especially lutein and zeaxathin. Lutein,
a yellow pigment, protects the macula from sun damage and from
blue light.
Eggs. Eggs are rich in cysteine, sulfur, lecithin,
amino acids and lutein. Sulfur-containing compounds protect the
lens of the eye from cataract formation.
Garlic, onions, shallots and capers This items are
also rich in sulfur, which is necessary for the production of
glutathione, an important antioxidant for the lens of the eye,
and the whole body.
Soy Low in fat, rich in protein, soy has become a staple
in vegetarian diets. Soy contains essential fatty acids, phytoestrogens,
vitamin E and natural anti-inflammatory agents.
Fruits and vegetables Our mothers always told us about
these -- they were right. Fruits and vegetables contain vitamin
A, C, and E and Beta-carotene. The yellow vegetables, such as
carrots and squash, are important for daytime vision.
Blueberries and grapes These foods contain anthocyanins,
which improve night vision. A cup full of blueberries, huckleberry
jam, or a 100 mg bilberry supplement should improve dark adaptation
within 30 minutes.
Wine Wine, known to have a cardioprotective effect,
has many important nutrients, which protect vision, heart and
blood flow. Needless to say, moderation is always important.
Nuts and berries These are nature's most concentrated
food sources. Grains, such as flaxseed, are high in the beneficial
Omega-3 fatty acids, which help lower cholesterol and stabilize
cell membranes.
Virgin olive oil This is a mono-unsaturated oil, and
is a healthy alternative to butter and margarine.
Top Food Supplements For Sight
Nutrition cannot provide all the answers. We need to be able
to add extra constituents to our dietary and life style program
in order to catch up and restore what may have been lost. Here
are my general recommendations for vision. They include those
elements that are antioxidants, nerve supporters, pigment protectors,
cell membrane components, vasodilators and cofactors.
Vitamin C Vitamin C is an important structural component
to strengthen capillaries and build collagen. It maintains the
shape of the cornea, especially in cases of infection, and supports
the fight against free radicals throughout the body. Vitamin
C is the second most common antioxidant in the lens, and prevents
cataracts from developing, whether due to sunlight exposure or
other oxidative stresses.
B Complex vitamins These vitamins are necessary for
nerve function. The retinal receptor cells send all their messages
through nerve fibers into the optic nerve, and into the brain.
These vitamins maintain many nerve and general body activities.
B-12 is especially important, as it is the most common deficiency
in elderly individuals. 1000 mg of B-12, sublingually (under
the tongue) a day is recommended for people with optic nerve
disease or glaucoma.
Alpha Lipoic Acid This is a very important nerve stabilizer
and is helpful in diabetics, and
in patients with glaucoma, to protect
their remaining optic nerve fibers.
Lutein Lutein and other carotenoids are very important
in the eye. We know that carrots are good for day vision and
lutein and zeaxanthin are important in protecting the central
retina (the macula) from blue and ultraviolet light. Studies
have shown that oral administration of lutein, or eating spinach,
can increase the level of lutein in the retina. This is especially
important for people with age-related macular degeneration.
DHA Dicosahexaenoic acid, with six unsaturated double
bonds, comprises 30 percent of the good fat that is in the retina,
brain and adrenal gland. The primary source for this is algae
and cold water fish such as tuna, mackerel, salmon and sardines.
DHA has been used as a supplement to infant formulas to improve
visual performance in the first year of life, as well as emotional
and physical development. People have found that following objects
at a distance, driving and hand/eye coordination have all been
improved with the use of this important fat, that stabilizes
cell membranes throughout the body.
N-Acetyl Cysteine This is the primary component in
the production of glutathione. Glutathione is produced and released
by the liver, and is the major antioxidant in the lens of the
eye. Cellular enzymes -- glutathione reductase, super oxide dismutase
and catalase, are the primary free radical-fighting potions inside
our cells. Glutathione helps fortify these and protect many structures
throughout the body while removing toxins from the body.
Magnesium Magnesium is important in nerve conduction
and it dilates blood vessels. Magnesium at bedtime, 400-500 mg,
is important for maintaining blood flow to the eye and brain
in elderly individuals with macular degeneration or diabetes,
at a time of decreased blood pressure because they are lying
down. Magnesium and B-12 deficiencies are the two most common
deficiencies in the elderly.
Chromium This is important in regulation of blood sugar.
Selenium is a cofactor for vitamin E, as well as glutathione
reductase. Zinc plays a role in many enzymes present in the retina.
Supplementation of more than 30 mg zinc daily requires adding
2 mg of copper.
Gingko biloba This herb has been used for millennia
for eye and central nervous system problems. It is known to be
a selective cerebro-vascular dilator and seems to increase circulation
to the back of the eye. It is becoming an adjunct in the treatment
of macular degeneration and glaucoma.
Although there are no critical studies that show a definite scientific
value, there are many reports about its increasing blood flow
to the eye.
Coleus forskohlii, Pilocarpus jaborandi, and Triphala These
have been recommended for patients with glaucoma to lower intra
ocular pressure via parasympathetic relaxation of the body. Triphala
(composes of Emblica officinaliis, Terminalia belerica and Terminalis
chebula) has long been known in Ayurvedic medicine for the treatment
of glaucoma. It is interesting that
its mild laxative effect brings about a generalizing calming
feeling, which is so important for glaucoma
individuals, to reduce stress. Magnesium and B-12 are also important
for these individuals with chronic glaucoma.
Silymarin This is the primary component of milk thistle.
Silymarin is a major liver support and is the only known treatment
for chronic active hepatitis and for alcoholic cirrhosis. Theliver
is the key organ for the eye, since all the fat soluble vitamins
and glutathione are stored there. The B vitamins are activated
in the liver. The eye is subjected to bright light throughout
the day and the important ingredients for repair are stored in
the liver. When the liver is overburdened, eyesight will be compromised.
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