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Title : The best nutrients for your eyes
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The best nutrients for your eyes

Nutrients play an important role in the prevention and treatment of the main causes of problems vision in North America, cataracts and macular degeneration. In both conditions, the normal eye protection mechanisms are not able to prevent damage to the lens and the macula, respectively. Certain nutrients are essential for maintaining eye health, prevention of these diseases and improve visual function when these conditions develop. A diet rich in colorful fruits, including berries and grapes and vegetables, especially green leafy vegetables helps reduce the risk of cataracts and macular degeneration. Initially it was believed that this protection was the result of increased intake of antioxidant vitamins and minerals. However, various components of the "non-essential" foods such as carotenes A non-provitamin such as lutein, zeaxanthin, lycopene and flavonoids, were later proven to be even more important in protecting against cataracts and macular degeneration traditional nutritional antioxidants like vitamin C, vitamin e and selenium.

Let's look at some of the most important for improving eye health nutrients.

Lutein

Fundamental to the health of the macula are lutein and zeaxathin carotenes. These carotenes function to prevent oxidative damage to the area of ​​the retina responsible for fine vision, and play a central role in protecting against the development of macular degeneration. In one study, subjects with macular degeneration who took 10-15 mg of lutein daily showed significant improvements in several objective measures of visual function, including glare recovery, contrast sensitivity and visual acuity versus those taking a placebo . Three large studies have shown that lutein intake was inversely associated with cataract surgery. In other words, the higher the intake of lutein, cataract surgery less likely to take place. In addition to offering protection against the formation of cataracts, lutein can also help improve visual function in people with cataracts.

Where to Find Lutein vegetables dark green leaf, pistachio, peas, cucumber and celery

The nutritional antioxidants

nutritional antioxidants like beta carotene vitamins C and E zinc, copper and selenium are extremely important for eye health. While research has often focused on just one of these nutrients, studies conducted by the Study Eye Diseases Group Related Research with age (AREDS) confirm that a combination of these nutrients produce better results than any nutrient alone. However, even something as simple as taking vitamin C or zinc can produce dramatic effects in preserving eye health. In one study, the use of vitamin C supplements for more than 10 years was associated with a 77% lower rate of cataract formation compared to those who did not take a supplement of vitamin C.

The zinc is perhaps the most important mineral for eye health because it plays an essential role in the metabolism of the retina and the visual process. Zinc levels have proven to be greatly reduced by more than 90% of cases of cataracts. Zinc is also involved in protection against macular degeneration. A two-year trial double-blind placebo-controlled study of 151 subjects showed that the group taking a zinc supplement had significantly less vision loss than the placebo group.

Where to find Vitamin C: Green peppers, kale, kiwi, papaya, oranges and clementines, strawberries
Where to find Zinc: oysters, pumpkin seeds, peanut, crab

extracts rich in flavonoids

flavonoid-rich extracts of blueberry, cranberry, pine bark or grape seed also offer valuable benefits in improving eye health, and protection against cataracts and macular degeneration. Besides having an excellent antioxidant activity, these extracts have been shown to exert positive effects in improving blood flow to the retina and improve visual processes-especially poor night vision. Take 150 to 300 mg of one of these extracts rich in flavonoids to support eye health.

Coenzyme Q10 (CoQ10) and acetyl-L-carnitine

These two nutrients play a critical role in energy production. For example, the role of CoQ10 in our cells is very similar to the function of a spark plug in an automobile engine, while the functions of acetylcarnitine as the fuel injection system. Just as the car can not operate without that initial spark, the cells of our body can not function properly without CoQ10 and carnitine. CoQ10 and carnitine perform their functions mainly in mitochondria, the energy-producing cell compartment. Although the body produces some of its own CoQ10 and carnitine, considerable research shows significant advantages with supplementation. Mitochondria within the retina are particularly vulnerable to the toxic byproducts of cellular metabolism, supplementation acetylcarnitine (a highly absorbable form of carnitine) and CoQ10 especially important. In a double blind study, the combination of acetyl-L-carnitine (200 mg), omega-3 fatty acids (EPA 460 mg / DHA 320 mg) and CoQ10 (20 mg) was shown to improve visual function and macular alterations the early stages of macular degeneration. In addition, the progress of the disease in 47 of the 48 cases stopped.

fish oils

There is a strong relationship between hardening of the arteries (atherosclerosis) and eye health. Therefore, as in atherosclerosis, the omega-3 fish oil fatty acids play an important role in the prevention of eye conditions such as macular degeneration. The recommended a fish oil supplement to support eye health dose it is sufficient to provide about 1,000 mg of EPA + DHA, the two important omega-3 fatty acids.

Information Source of www.doctormurray.com

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