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Low Vision Nutrition
Introduction:
By Lowvisionfriends.com Team
This section has taken a long time to be done, we have collected some data from different great nutrition sites, we have also talked to many professionals in the nutrition and eye care field and also have tried make this section useful and easy to understand. If you read anything that you do not understand, please let us know by emailing us.
The way we eat makes a difference in our eye sight in the long run.
It is important to watch what food we eat, a rich varied diet makes sense. There is no bigger mistake than thinking it is not good to eat certain things like red meat or fish, we all need a certain amount of everything to have a balanced diet and a good overall health.
A diet rich in fruits and vegetables it is key to a healthy eyes.
Here we will give you some tips and will try to make you realize how essential a good nutrition is for your eye sight.
However, you must ALWAYS talk to your ophthalmologist and ask him/her about your particular case, everyone reacts in a different way to certain foods and the low vision condition you have may not tolerate certain foods too, so please before you do anything we say here, visit your eye doctor and find out what is best for you.
General Guidelines
The average American consumes too much omega-6 fatty acid and not nearly enough omega-3. In Europe for example they consume a much more balanced amount of omega 6 and omega 3 which makes them be more healthy..These fatty acids affect the eyes in a wide variety of ways. Find out how, and learn which foods to avoid and which to add to your diet.
Fatty acids (EFAs) make up polyunsaturated fats. The two types are omega-3 fatty acids and omega-6. The main omega-3 is alpha-linolenic acid (LNA). Its derivatives include: eicosapentaeonic acid (EPA), docosahexaenoic acid (DHA) and a few others. The main omega-6 is linoleic acid (LA). Like LNA, it also has derivatives, but they are not relevant to the topic of vision.
How Fatty Acids Affect the Eyes
EFAs are connected with visual development in infants. Deficiencies in adults (particularly omega-3) can lead to impaired vision, and studies suggest that prolonged deficiencies might lead to retinal/macular damage.
A study published in the August 2001 issue of Archives of Ophthalmology found that omega-6 fatty acids were associated with an increased risk of advanced macular degeneration, but that omega-3 fatty acids protected against it (as long as LA intake was low). Meanwhile, a 2003 study found omega-3 to decrease your risk of developing dry eye syndrome, and other studies have found that LA and gamma-linolenic acid (GLA) improve dry eye symptoms.
The body converts both types of EFAs into prostaglandins, whose functions include helping the eye's to drain and regulating.
You're Eating Too Much Omega-6 Fatty Acid
How much fatty acid do you need? There is no RDA yet, but sources agree that Americans do not get nearly enough omega-3, and way too much omega-6.
Doctors involved in the Workshop on the Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids* suggest "adequate intakes" of each:
· omega-3: 0.65 g (grams) of EPA and DHA combined (with neither falling below 0.22 g)
· omega-6: 4.44 g
Many sources look at a person's ratio of omega-6 fatty acids to omega-3. Most people in Western cultures fall between 20:1 and 30:1; however, the optimal ratio would be somewhere between 1:1 and 4:1.** For most Americans, this means greatly reducing the omega-6 fatty acids they consume, and probably increasing the number of omega-3 fatty acids.
The best source of omega-3 fatty acids is cold-water fish, which is high in both EPA and DHA. Experts recommend about two servings per week.
Important: Fish oils produce free radicals in your body. You must be sure to get enough antioxidants, particularly vitamin E, when you increase your fish or fish oil intake.
If you don't like fish, you're in a bit of a pickle. Some experts suggest fish oil supplements, while others say they've never been proven, nor studied for long-term results.
You may be tempted to eat foods or supplements that contain LNA rather than EPA and DHA (particularly if you're a vegetarian), but you should be aware that it's not very useful to you, as your body converts it to EPA and DHA very inefficiently. Flaxseed and walnuts are common sources of LNA.
Most people get omega-6 fatty acids from vegetable oils (including foods made from vegetable oils, like margarine); the popular evening primrose supplements are also high in omega-6. As you can see from the chart below, simply changing the type of oil you use could greatly reduce your intake of LA.
See the chart here Allaboutvision
Source: Partially taken from the Allvision website
Studies have suggested that six nutrients - the antioxidants lutein, zeaxanthin, beta-carotene, vitamin C, vitamin E, and zinc - are associated with maintaining eye health.
Though lutein is deposited into many areas of the body prone to free radical damage-like the eyes and skin-it cannot be manufactured by the body.
The only way to take advantage of lutein's antioxidant benefits is by consuming it-or, in the case of a growing number of skin care products, by applying it to the skin.
You can find lutein…
…in vitamins and nutritional supplements:
Hereyou can find Companies that produce vitamin supplements that contain lutein:
…in raw foods: Foods that are naturally rich in lutein include dark green, leafy vegetables like spinach and kale, as well as other highly colored foods such as corn and egg yolks.
Cooked vegetables are richer in lutein than fresh ones.
The average American consumes only between 1 and 2 milligrams of lutein per day - considerably less than the 4-7 milligrams they would get each day if they followed the dietary guidelines of the USDA Food Guide Pyramid.
Learn Here what you need to eat according to the Food Guide Pyramid
Click HERE to see the chart that shows levels of lutein and its accompanying molecule zeaxanthin naturally occurring in various fruits and vegetables.
…in fortified foods:
Fortified and Functional Foods
The Natural Marketing Institute's 2003 Health and Wellness Trends study shows that a growing number of consumers are interested in the health benefits of lutein-fortified foods and beverages.
Significant numbers of consumers expressed a desire to purchase lutein-enriched foods and beverages to prevent and treat eye and skin problems**, and 28% of consumers say they would buy more of the brands and products they currently use if those brands and products were enriched with lutein.
Food and beverage companies are showing greater interest in enriching their products with lutein in order to serve this growing consumer need.
What products contain purified crystalline lutein?
The companies listed below support the Lutein Information Bureau, and offer the following products and brands containing the same supplemental, purified crystalline lutein used in the groundbreaking LAST study released in April 2004 - a study which shows that lutein supplementation may help reverse symptoms of macular degeneration.**
Fortified & Functional Foods - United States
· Ecco Bella
· Sunsweet Growers
· The Hain Celestial Group
Fortified & Functional Foods -
Canada
· Nutri-Nation Functional Foods
** These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
…in topical applications :
What products contain purified crystalline lutein?
The companies listed below support the Lutein Information Bureau, and offer products and brands containing the same supplemental, purified crystalline lutein used in the groundbreaking LAST study released in April 2004 - a study which shows that lutein supplementation may help reverse symptoms of macular degeneration.**
Topical Applications - United States
· Ecco Bella
** This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Source: Partially taken from Luteininfo.com
Zeaxanthin: There were so many things to read and we recommend you read this MDSupport
Beta carotene is one of the orange dyes found in most green leaves, and in carrots. When leaves lose their chlorophyll in the fall, carotene is one of the colors left over in the leaf.
Uses
Beta carotene is used in foods to provide color (margarine would look as white as shortening without it). Another similar molecule, annatto is used in cheeses, and another famous carotenoid dye, saffron is used to color rice and other foods.
Beta carotene is sometimes added to products for its anti-oxidant effects, to keep fats from going rancid.
The body turns it into Vitamin A, and beta carotene is sometimes added to foods or vitamin supplements as a nutrient.
The same long chains of conjugated double bonds (alternating single and double bonds) that give the carotenes their colors are also the reason they make good anti-oxidants. The can mop up oxygen free radicals and dissipate their energy.
Source: http://sci-toys.com/ingredients/beta_carotene.html
Zinc: It is very important for your body and eyes, you can find it in oysters, hamburgers wheat and nuts
Read this very complete webpage about it Here
It is very clear that many studies prove the link between a good nutrition and a lower risk to develop the Macular Degeneration, and so it is clear as well that an unballanced diet may produce a higher risk of developing such condition.
Vitamins
Vitamin A: It is an Antioxidant that can prevent night blindness.
Not getting enough vitamin A can cause blindness and is one of the leading causes of it in the developing world.
Also has been mentioned that can prevent cataracts from forming and can help prevent total blindness from Macular Degeneration.
The amount of vitamin A that anyone needs depends on many factors including gender, age and low vision condition so please ask your eye doctor about it.
Vitamin A helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction
You can find vitamin A list of food sources Here
Vitamin C: Another Antioxidant that is absolutely needed for a healthy eye.
Has been discovered through many studies that high levels of vitamin C can reduce the risk of cataracts that causes a cloudy vision.
Also studies seem to show that can help delay the age related macular degeneration.
And also can prevent or alleviate glaucoma and reduce the pressure of the eyes in patients. that suffer from it.
If you smoke, drink or have diabetes you will have to take extra vitamin C because you will tend to have lower levels of vitamin C for such habits.
We advise you to check with your eye doctor about how much to take of vitamin C, every case can be different.
Citrus fruits, berries, peppers, tropical fruits, potatoes and green, leafy vegetables have a lot of vitamin C.
Keep in mind that vitamin A and C foods have more rich value and nutritional value fresh, not cooked or frozen.
Evidence suggests that your eyes also need bioflavonoids, which are sometimes called vitamin P (though they aren't vitamins). They're compounds that give certain foods their color, and they often work as antioxidants. The good news is: almost any food that has vitamin C in it also has bioflavonoids, so there is no extra list of foods for you to eat. Plus, bioflavonoids help your body to absorb C.
Bilberry is the source of bioflavonoids most often touted as being good for your eyes, but it's not very common in the United States. The white part in the center of citrus fruits is an excellent source of bioflavonoids, and you can also get them from red and purple fruits, such as cherries, grapes and plums. Buckwheat is another good source.
You may sometimes hear bioflavonoids referred to by their many specific names, including: quercetin, rutin, hesperidin or the subgroup anthocyanosides.
Vitamin E: It is the other important vitamin our body and eyes need for a better health.
Again like the other vitamins, can prevent cataracts and help reduce the risk of macular degeneration.
In nuts you find the most levels of this important vitamin.
Your eyes and body also need minerals like selenium (seafood, Brazil nuts are foods where you find this powerful mineral).
Vitamin Supplements:
Some of the staff at www.lowvisionfriends.com have tried the Pure Vitamin A Palmitate 15,000 IU (250 tablets) from Freeda Vitamins Inc.
This is for people suffering from Retinitis Pigmentosa (RP).
Visit Freeda's website to see the products they offer and before ordering Online ask your eye doctor about what is the right vitamin supplement for you.
The daily dosage is one pill per day, but that is the average use of Vitamin A Palmitate recommended by the world's leaders eye doctors, however every case is different and what can work for one may not work for another, check with your eye doctor before ordering any product or taking any medication for your eye health.
There is an excellent article posted on this website we highly recommend and there explains the evidences of benefits of vitamin a palmitate and also lists a few companies that sell vitamin A palmitate.
Vitamin A Palmitate
Vitamin C supplements can be found at VitaminWorld
Vitamin E supplements can be found at Carlson Labs
Source: Some of the above information has been taken from Sci-toys.com
that is a great place to learn all about betacarotens and other nutritional things that you need for your eye health.
We found a site where you can find delicious recipes that will be healthy for your eyes.
Click Here to read them
Eye Drops
Some of our staff that suffers from Retinitis Pigmentosa, Myopia and Astigmatism have tried Tears Naturals by Alcon Laboratories.
They achieved very good results in keeping your eyes lubricated.
There are many other companies that manufacture eye drops and we have to ask you to check with your eye doctor that will recommend the best product for your case in particular.
Visit this site to find eye drops for you Allaboutvision
Also on Amazon's website you can find many eye drop products.
If you suffer from dry eye, your website is this Theratears
If you suffer from glaucoma, you might want to check this website Glaucoma eye drops
IMPORTANT NOTE: Ask your eye doctor for advice on what to eat and what to take as vitamin supplement. We are not medical doctors but we have done an extense research over the years and what we include here is all published in medicine websites, collected by talking to nutrition professionals and also based in our own experience as low vision patients.
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