Nutrition and vision: The food you eat can save your eyesight

Have you ever wondered if your mom was right all along, and fish oil really is good for you? Wonder no more...studies show that fish oil, and many other foods and supplements can help your eyes remain healthy, and will also help you see better longer.


Proper nutrients can have significant impact on prevention of the following eye conditions:

• Dry eyes – Healthy tear film has 3 layers: mucin, the lubricant layer closest to the eye surface, aqueous, the intermediate layer, and lipid, the superficial layer of long chain fatty acids that protect aqueous layer from evaporating. Proper functioning of oil glands on the lid margins is necessary to maintain healthy lipid layer. Omega-3 and -6 fatty acids can help proper functioning of the oil glands and decrease eyelid inflammation.

• Cataracts – Oxidative stress is associated with cataract formation. Dietary anti-oxidants; vitamin C, E, and caratenoids have been associated with decreased risk of cataract formation.

• Macular degeneration – excellent vision is possible well into the golden years, providing the retina remains healthy. Age Related Eye Disease Study (AREDS), found that a combination consisting of vitamins C and E, beta-carotene, zinc, copper, lutein, and zeaxanthin helped those with intermediate or advanced macular degeneration. In addition, maintaining low glycemic blood index by consuming a diet rich in “good” carbohydrates, such as whole grains, helps protect the eyes from developing macular degeneration.


Proper nutrients can improve healing after LASIK and PRK laser vision correction eye surgery.

• Omega-3 and omega-6 fatty acid supplements started a week prior to surgery and continued for at least three weeks after, improve tear film and reduce dryness after laser vision correction.

• Consider supplements formulated specifically for maintaining healthy tear film, such as Hydroeyes (www.sciencebasedhealth.com), for example.


Do’s and don’ts of nutritional supplements


• Do maintain appropriate balance between omega-3 and omega-6 fatty acids in your diet. Too much omega-6 fatty acids; the typical American diet rich in meat and not enough grains and vegetables, may not be healthy, while a diet maintaining a 1:4 ratio of omega-3 to omega-6 fatty acid is more appropriate for eye health. This diet is typical in Mediterranean countries and includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.

• Do make sure to take the right kind of omega-6 fatty acid supplements – gamma linolelenic acid (GLA). GLA comes from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.

• Don’t exceed recommended daily doses of vitamins, especially Vitamin A. In the AREDS study, these were the vitamin doses that were found to reduce the age related macular degeneration: Vitamin C - 250 mg; Vitamin E - 400 IU; Vitamin A (as beta-carotene) - 15 mg; Zinc (as zinc oxide) - 80 mg; Copper (as cupric oxide) - 2 mg.

• Don’t count on nutritional supplements to treat cataracts. Once cataracts develop, the only cure is surgery.



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The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



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Vitamins and good health may go hand in hand

Good health is important for any woman or man who wants to retain her/his God-given beauty. The human body is a miraculous machine that celebrates perfection of form. However, it can only function at maximum capacity when it is healthy. Eating the right kinds of foods and exercising are essential to good health. Another crucial piece is making sure the body has all of the vitamins and nutrients it needs. If those are not achieved through the diet, then they must be obtained through supplements. But what vitamins does the human body need and in what dosages? Let me outline some of the most important; what they do; and in what dosages they should be taken on a daily basis.

1. Vitamin A is important to healthy, youthful looking skin. It helps retain its moisture. It can be found in egg yolks, beef liver, and certain types of cheese. A deficiency of this vitamin can damage the eyes and even cause night blindness. Too much vitamin A; however, can be toxic to the human body, causing everything from a mild case of nausea to extreme vomiting and even hair loss. The average human being needs at least 700 milligrams per day.

2. Vitamin B1 is imperative for good cardiovascular health. It is also a key component in the nervous and muscular systems of the human body. It is found food products like whole-wheat cereals and breads and in kidney and navy beans. B1 deficiencies can result in loss of muscle, nerve damage, and irregular heartbeat. But an overdose can also damage those same systems. The body needs 1 milliliter of vitamin B1 every day.

3. Vitamins B2 and B12 ensure healthy red blood cells. Both can be found in cheese, dairy products, leafy green vegetables, and red meat. A deficiency of B2 can result in sensitivity to light, while too much of it can result in a bad skin rash. A deficiency of B12 can cause anemia as well as affect balance and lead to memory problems. The body needs 1 milliliter of B2 and B12 each day.

4. Vitamin B6 is crucial for good brain function. It can be found in foods like fish, pork, poultry, eggs, whole grains and oats. Damage caused to the body by a deficiency of B6 is negligible. An overdose, on the other hand, can cause massive nerve damage. The body needs 1 milliliter of B6 every day.

5. Vitamin C is imperative for a healthy immune system. It can be found in berries, citrus fruits, broccoli, spinach, and tomatoes. A deficiency of vitamin C can compromise the immune system, while an overdose can result in diarrhea, headache, nausea, and vomiting. The body needs 50 milliliter of the vitamin every day.

6. Vitamin D is important for the growth of strong bones and teeth. It also helps the muscle and nerve systems of the body. It is primarily found in milk, eggs, and tuna. Deficiencies in vitamin D can lead to brittle bones that fracture or break easily. However, an overdose can lead to constipation, nausea, vomiting, and weight loss. The human body needs at least 1 milligram of the vitamin each day.

7. Vitamin E helps the blood clot properly and improves the overall circulatory system. It can be found in many different foods including whole grain products, nuts, egg yolks, and liver. Problems caused by deficiencies in vitamin E are negligible; however too much of the vitamin can wreak havoc on the digestive tract. The body needs 8.5 milliliters of vitamin E each day.

8. Vitamin K helps the blood clot and ensures that kidneys function correctly. It also helps with bone growth and repair of fractures. The vitamin is found in spinach, cheese, and beef liver. Deficiencies of vitamin K can cause the body to bruise easily and make gums bleed easily. An overdose of the vitamin rarely occurs, as the body needs at least 60 milligrams of vitamin K each day.


The exact amount of any vitamin required can vary from person to person, depending upon their overall health and the body’s metabolism. Always check with a physician before purchasing over-the-counter drugs, including vitamins. Your Doctor can help determine which ones you need and the proper dosage for you.


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Three Cheers for Vitamin C

Vitamin C is essential for a wide range of metabolic reactions, and it's manufactured internally by plants and animals, which synthesize it from glucose. We humans are a notable exception, which means we need to get vitamin C from food and/or supplements. read more....

P.S. since your taking vitamin C to boost your immunity and maintin good health, why don't you also earn from it. read more......

Foods that can help keep your peepers in top shape

Last Updated: Friday, July 10, 2009 | 4:26 PM ET
By Michelle Gelok, CBC News

Science continues to show us that certain nutrients are needed by different areas of the body to boost health and prevent disease. Whether it's the omega-3 fatty acids in fish that boost heart health or the calcium in milk that keeps bones strong, there's no denying the role that food plays in the prevention of disease.

Often overlooked, however, is the role that food plays in keeping our eyes in top form.

Recent research findings published in May in Ophthalmology, the journal of the American Academy of Ophthalmology, are shedding light on the link between diet and eye health.

The study, conducted by researchers at Tufts University in Massachusetts, is the first of its kind to look at the combined effect of nutrients on eye health, and to examine their role in the prevention of age-related macular degeneration (AMD), a leading cause of blindness in adults. Researchers analyzed data from more than 4,000 participants and assessed their intake of nutrients including vitamins C and E, zinc, lutein, zeaxanthin, omega-3 fatty acids and low-glycemic-index foods.
Age-related macular degeneration or AMD.

AMD affects the macula, located in the centre of the retina, which is the part of the eye that allows you to see fine details.

According to the Canadian National Institute for the Blind, more than one million Canadians have AMD.

Each dietary factor was assigned a score, and the scores were totalled and compared to the AMD risk for participants. Researchers found that higher scores were associated with a lower risk of developing AMD. In other words, the higher the intake of protective nutrients, the less likely the participants were to develop AMD.

While these findings are the first to measure the combined effect of protective nutrients, it turns out researchers have been studying each of these nutrients in isolation for years. Here's a rundown of the top nutrients, and their food sources, that have been shown to help keep eyes healthy.
Omega-3s

Omega-3 fatty acids, most popular for their heart health benefits and anti-inflammatory properties, are beginning to make their mark when it comes to keeping our peepers in top form.

A major study published last year in the Archives of Ophthalmology reviewed data from nine studies with a total of more than 88,000 participants. It found that a high intake of omega-3 fatty acids was associated with a 38 per cent reduction in the risk of AMD. Researchers also found that eating fish at least twice a week was associated with a decreased risk of AMD.

The best sources of omega-3 fatty acids include fatty fish such as salmon, mackerel and herring, as well as ground flax seeds, walnuts and soybeans.
Lutein and zeaxanthin

Lutein and zeaxanthin, though they may sound like a tongue twister when said together, are two yellow pigments that get top marks for their link to eye health.

Lutein and zeaxanthin are compounds found in the retina of the eye, as well as some foods. They are actually antioxidants that have been shown to offer protection from both AMD and cataracts by protecting against oxidation of healthy tissue in the eye. One study published in the Archives of Ophthalmology in 2007 found an inverse relationship between the dietary intake of lutein and zeaxanthin and risk for developing AMD. In other words, participants with higher intakes of lutein and zeaxanthin experienced an overall decreased risk of AMD.

Though they are yellow pigments, these two compounds are found in a variety of colourful produce, including spinach, kale, squash, green peas, broccoli and corn.
Vitamin A

Carrots, perhaps the most well known food when it comes to eye health, have long been linked to eyesight - and for good reason. Carrots are an excellent source of beta-carotene, a nutrient converted into vitamin A in the body.

While the study mentioned earlier didn't find a link between vitamin A intake and decreased risk of AMD, one of vitamin A's roles in the body is to help the retina function properly, and this is essential for general eye health. According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children. A deficiency of this fat-soluble vitamin is also linked to night blindness in adults.

The best dietary source of beta-carotene and vitamin A include organ meats, orange root vegetables (such as carrots), and green leafy vegetables.
Vitamin C

While vitamin C is best known for its ability to help fight off the common cold, it turns out it plays a role in preventing AMD and related vision loss as well.

When combined with vitamin E, beta-carotene and zinc in high doses, vitamin C was found to lower the risk of AMD by 25 per cent in people at high risk for the disease. The clinical trial, called the Age-Related Eye Disease Study (AREDS), which was published in the Archives of Ophthalmology in 2001, also found that this high-dose combination of vitamins and minerals reduced the risk of vision loss caused by AMD by 19 per cent.

Another study, conducted on animals and published in the journal Microvascular Research in 2007 found that long-term vitamin C supplementation might play a role in preventing diabetic retinopathy — a leading cause of blindness in diabetics.

While both studies used vitamin C supplements, until conclusive dosage recommendations are made it's best to stick to food sources to get the amount you need to keep your eyes healthy. Excellent dietary sources of vitamin C include papaya, red bell peppers, kiwi, strawberries and oranges.
Low glycemic index foods

A study published last year in the American Journal of Clinical Nutrition found that the glycemic index (GI), a measure of how quickly carbohydrates raise blood glucose levels, also affected the risk for AMD. Researchers found that a diet rich in high GI foods, those that cause a rapid rise and fall in blood glucose levels, was associated with a greater risk and increased severity of AMD.

The findings aren't entirely surprising, since low GI foods have already been linked to a decreased risk of heart disease and Type 2 diabetes.

High GI foods tend to be highly processed refined foods, such as white bread, French fries and potatoes, whereas low GI foods are higher in fibre, including oat bran, lentils, beans and barley.


The author is a Canadian licensed registered dietitian.


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