4/13/2017 0 Comments 20/20 Diet Foods You Can EatFoods to Significantly Improve Your Vision. By Dr. Mercola. Aging is inevitable, but are age- related problems such as poor vision absolute givens? Contrary to popular belief, your vision is largely dependent on your lifestyle. You may even be able to turn back the clock, as it were, and improve your vision. Foods Can Protect and Improve Your Eyesight. In a recent BBC article,1 Dr. Michael Mosley discusses his own vision problems and his experiences with nutritional intervention, featured in an episode of the BBC program . Your retina, located at the back of your eye, also contains light- sensitive cells that are critical for good vision. Your macula — the part of your retina responsible for central vision — is protected by a yellow pigment, made up of lutein, zeaxanthin and meso- zeaxanthin. These compounds absorb light and protect your macula from blue light and ultraviolet (UV) light from the sun and other light sources. Lutein, zeaxanthin and meso- zeaxanthin are plant compounds with potent antioxidant capacities. Your body cannot make them, so you must get them from your diet. As noted by the BBC: 3. Meso- zeaxanthin is generally not found in plants — it is thought to be made in our bodies from lutein (although it is also present in some fish . My detection of yellow and blue colors was extremely poor — something that . My night vision and perception of details were also poor compared with younger people — but consistent with my age. The Trust Me team then handed me a 9. Three months later, follow- up tests revealed remarkable improvement. Not only was his night vision and protective macular pigments improved, but his blue and yellow color perception was now within the normal range. How Much Lutein and Zeaxanthin Do You Need? Meanwhile, studies suggest American adults get, on average, only 1 to 2 mg of lutein from their diet each day. Research evaluating the effect of lutein, zeaxanthin and meso- zeaxanthin in combination, using a dose of 1. Well, the research certainly shows that supplements work. However, some researchers believe that diet can simply be enough, if we eat the right things.? You'll also find these nutrients in orange- and yellow- colored fruits and vegetables. Before viewing my diet suggestions, please understand that health begins with what you eliminate from your diet, not with what you add. The 20/20 Diet (2015) is a cycling diet with 3 phases per 30-day cycle. Focus on 20 power foods to boost metabolism and make you feel full. Eat 4 times a day, with. The Suzanne Somers Diet or Somersizing is the creation of television celebrity Suzanne Somers who has outlined her approach to dieting in a series of books. In my recent Context of Calories post, I explained how the different macronutrients we eat at each meal (fats, proteins, and carbohydrates) have different effects in.
According to one 1. According to a study published last year,8 adding a couple of eggs to your salad can also increase the carotenoid absorption from the whole meal as much as nine- fold! Dull, pale yellow yolks are a sure sign you're getting eggs form caged hens fed an unnatural grain diet, and hence will have low amounts of these valuable nutrients. How Much Lutein Can You Get From Your Foods? Most of these also contain zeaxanthin, albeit in lesser quantities than lutein. Ideally, you'll want to consume these foods as close to raw as possible. Once you heat spinach or egg yolks, for example, the lutein and zeaxanthin become damaged and will not perform as well in preventing degeneration of your macula. Accessory micronutrients in the foods that enhance their action also tend to get easily damaged. Lutein Content of Foods. Food. Mg / serving. Kale (raw)Mg / serving: 2. Kale (cooked)Mg / serving: 2. Spinach (cooked)Mg / serving: 2. Collards (cooked)Mg / serving: 1. Turnip greens (cooked)Mg / serving: 1. Green peas (cooked)Mg / serving: 4. Spinach (raw)Mg / serving: 3. Corn (cooked)Mg / serving: 1. Broccoli (raw)Mg / serving: 1. Romaine lettuce (raw)Mg / serving: 1. Green beans (cooked)Mg / serving: 0. Broccoli (cooked)Mg / serving: 0. Papaya (raw)Mg / serving: 0. Egg. Mg / serving: 0. Orange (raw)Mg / serving: 0. U. S Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 2. Nutrient Data Laboratory Home Page. Vitamin C Combats Cataracts. In related news, higher intakes of vitamin C have been shown to prevent cataracts, the second leading cause of vision loss. According to the National Eye Institute, more than half of all Americans end up getting cataracts by the time they're 8. The study,1. 0 which compared vitamin C intake and the progression of cataracts in more than 3. C- rich foods lowered their risk of cataracts by one- third. Interestingly, vitamin C supplements were not associated with a reduction in risk. Citrus fruits such as oranges, lemons, limes and grapefruits are well- known for being high in vitamin C, but the fruit with the highest concentration of all is actually acerola cherries (also known as Barbados cherries.) They are not as sweet as a regular cherry but about the same size. Each cherry only has 1 calorie but 8. C and the associated micronutrients. I have two of these trees in my front yard and for months I am able to gather 5. It is by far my favorite and healthiest fruit. It's the most common cause of blindness in diabetics. This significant risk reduction was primarily attributed to lower inflammation levels. Animal- based omega- 3 fats also provide structural support to cell membranes that boost eye health and protect retinal function. Earlier research. A 2. 00. 9 study also found that those with the highest consumption of omega- 3 fats were 3. C, vitamin E, zinc, lutein and zeaxanthin, had a lower risk of macular degeneration. Foods rich in animal- based omega- 3 are most naturally raised sea food, which means you need to be mindful of mercury contamination levels. Not all fish are high in omega- 3 fats, and most fish are severely contaminated to boot, so it's important to be selective. Marine sources that are high in omega- 3 and low in environmental pollutants include: Wild Alaskan salmon (which also contains astaxanthin — one of the most potent promoters of eye health; see below)Small fatty, cold- water fish such as herring, sardines and anchovies. Fish roe. Krill oil. Astaxanthin — The Most Powerful Promoter of Eye Health. Astaxanthin is produced by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from UV radiation. Besides the microalgae that produce it, the only other source are the sea creatures that consume the algae (such as salmon, shellfish and krill). Astaxanthin is far more powerful an antioxidant than both lutein and zeaxanthin, and many researchers believe it to be the most powerful antioxidant ever discovered for eye health. It's been found to have protective benefits against a number of eye- related problems, including the two leading causes of blindness in seniors: ARMD and cataracts, as well as: Cystoid macular edema. Diabetic retinopathy. Retinal arterial occlusion and venous occlusion. Glaucoma. Inflammatory eye diseases (i. Research shows it easily crosses into the tissues of your eye and exerts its effects safely and with more potency than any of the other carotenoids, without adverse reactions. Specifically, astaxanthin has been shown to ameliorate or prevent light- induced damage, photoreceptor cell damage, ganglion cell damage and damage to the neurons of the inner retinal layers. I recommend starting with 4 mg per day. Krill oil also contains high quality animal- based omega- 3 fat in combination with naturally- occurring astaxanthin, albeit at lower levels than what you'll get from an astaxanthin supplement. How Anthocyanins in Berries Benefit Your Eyes. Dark blue or purplish, almost black- colored berries like black currants and bilberries contain high amounts of the antioxidant anthocyanins. Black currants contain some of the highest levels. They're also rich in essential fatty acids, lending added support to its anti- inflammatory properties. For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option, especially when they're in season. Bilberry,2. 0,2. 1 a close relative of the blueberry, also contain high amounts of anthocyanins, just like the black currant. Research suggests the bilberry may be particularly useful for inhibiting or reversing macular degeneration. A 2. 00. 5 study. According to the authors: . A prudent level of intake would be on the order of 9. Patients should target 8. Those seeking prevention of eye disease, or just protection of the cells, can target 4. Sunglasses that block blue light have the benefit of making objects appear sharper, but mounting research suggests blocking blue light also serves an important biological purpose by regulating your internal body clock, which controls your sleep patterns and other body functions. Indeed, exposure to artificial light is likely one of the most often- overlooked health risks of living in the 2. One of the simplest and least expensive ways to protect your body's internal rhythm, and thereby support healthy sleep and a lowered risk of many chronic diseases, is to wear amber- colored glasses that block blue light — not just at night but anytime you are exposed to fluorescent or LED lights. This is because LEDs and fluorescents, although far more energy efficient, are not analog thermal light sources but digital ones. They have unbalanced wavelengths that are very different from the sun. They have a predominance of blue frequencies that contributes to free radical production, and lack the red, infrared and near infrared healing frequencies that stimulate repair and regeneration that are present in thermal light sources like clear incandescent bulbs. The now- banned- in- the- U. S. These bulbs have a similar wavelength pattern as the sun, but lack the blue and violet frequencies that can be so damaging to your circadian rhythm and melatonin at night. So a clear incandescent bulb is the best bulb to use at night for any light you may need. Even though you will use more energy, the health benefits far exceed paying for the extra energy. Additionally, one of the best strategies to establish your circadian rhythm is to spend some time outdoors shortly after sunrise. The red and infrared frequencies will help prepare your retina for the blue light emitted a bit after sunrise, which will produce a reactive oxygen signal to produce melatonin later that night — assuming you sleep in complete darkness.
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