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NUTRITION AND EYE HEALTH
Article by herbalist
Dave
Hawkins, MH, CNC
To see or not to see – that
is the question. The data relating to vision problems is
staggering. According to the American Optometric
Association data from the National
Center for Health statistics estimates that
90% of the
U.S.
population 4 years and older have some form of vision
dysfunction. These vision problems range from bags under
the eyes to blurred vision, cataracts, color blindness,
conjunctivitis, diabetic retinopathy, glaucoma, loss of
vision, dry eyes, floaters, macular degeneration, vascular
retinopathy, nearsightedness and far sightedness.
The human eye is a highly
complex organ. Anatomical estimates put its number of
working parts at close to one billion. Its receptors, the
rods and cons on the retina, can perceive ten million
gradations of light and seven million shades of color. The
eye works by taking in light and transforming it into
electrical impulses that are sent to the brain, where 90%
of vision occurs.
This article will deal with
the nutritional aspects of preventing and maintaining
healthy eyes. We will discuss the dietary factors leading
to degeneration as it relates to macular degeneration and
cataracts and what nutritional supplements and botanical
remedies can be taken to strengthen and support good eye
health.
Diet and nutrition have been
shown to be a major factor in the development of many of
these eye problems. The Standard American Diet (S.A.D.) is
nutrient poor. Specifically denatured, chemical,
preservative laden fast foods that a lot of Americans eat
seem to be an issue here. High fat in the diet and high
sugar consumption are all contributing factors, as well as
the low ingestion of fruits and vegetables. Many of us are
deficient in nutrients that would support proper
functioning of the organ systems that support good tissue
integrity, not only in the eye but the entire body.
In order to promote good
eyesight you must make sure you get the basic antioxidant
vitamins in the form of B complexes, beta carotene, vitamin
C and E, and the minerals selenium and zinc. Many of our
fresh fruits and vegetables are good sources of vitamins
and minerals. Include in your diet yellow and orange
colored food such as carrots, yams, squashes, and greens.
Science has discovered a
class of nutrients called carotenoids,
pigments that that have a direct
affect on the eye tissue. There are two such compound
lutein and
zeaxanthin that have an affinity to the retina and
macula of the eye. The lutein
and zeaxanthin taken form food
accumulate at the visual center of the eye-the macula
lutea or "yellow spot" located
in the center of the retina close to the optic nerve's
exit.
In 1980 researchers
discovered that animals deprived of these
carotenoids developed signs of
retinal disease. It wasn't until 1994 that a report by the
Journal of the American Medical Association revealed that
adults that ate 3-5 servings of spinach weekly, providing 6
mg of carotenoids experienced a
43% reduction of macular degeneration.
Macular degeneration affects approximately 4 million
Americans, and it is increasing rapidly. Macular
degeneration is when the central vision becomes blurred and
a person cannot focus on what is directly in front of them.
It is thought to be caused
by photo oxidation caused by what is called blue light and
how the light waves affect the retina.
Carotenoids absorb this blue light more efficiently
and quench the damaging free radicals that cause the
damage. The other role of
carotenoids and eye health are
the maintenance of the mucin
layer of the tear film and is thus helpful in relieving dry
eyes.
Nutritional supplements have
also show to improve vision and to aid in the prevention of
many of these eye disorders. It is suggested that vitamin B
complex is needed for intracellular eye metabolism. (Take
100 mg daily). Vitamin C, which reduces
intraoccular pressure, at a
dose of 3-5000 mg daily; vitamin E to promote healing and
elasticity (400 iu daily); zinc
(50 mg daily); and selenium at 200 mcg daily. The amino
acid glutathione, and
taurine also helps to protect
the lens of the eye, and the daily intake of
lutein and
zeaxanthin 6-10 mg daily. Grape seed extract, a rich
source of proanthocyanidins,
have excellent anti-oxidant effects on eye tissue as well.
The herbs bilberry and
gingko biloba have both been
researched for their ability to aid in the structural
integrity of the eye. Gingko's role is about vascular
integrity and appears to address the underlying factors of
macular degeneration by improving long distance visual
acuity and protecting the retina from free radical damage.
Bilberry's uses are far
reaching when it comes to eye health. There are many
clinical reports that give evidence that the use of
bilberry has a positive effect with the following eye
conditions: diabetic retinopathy, macular degeneration,
cataract, and glaucoma. Anthocyanosids
are the chemical compound in bilberry that gives it the
ability to strengthen the connective tissues, to relax
muscles, prevent free radical damage and improve blood flow
to the eye. It has also shown to improve night blindness.
Blueberries are related to bilberry (huckleberry)
and contain many of the same compounds.
It is important to include these in the diet.
These botanicals have a long
history of use and should be considered in any condition
regarding the eye. They are non-toxic, but you should
consult with an authoritative source for dosage information
and clinical applications. There are
many formulas on the market that combine many of the
nutrients discussed. This is usually
easier when addressing the preventive aspects. In a
specific eye disorder some nutrients would be needed in
higher doses.
It is one thing to have a
serious eye problem due to the numerous factors that we
have discussed. It is entirely another to look at the
prevention of not only eye disease but the entire body
system. It seems to me that if we would eat real foods and
work on living a balanced lifestyle maybe we could prevent
this degeneration from happening.
I would like to end with a
quote from Leonardo DaVinci,
"Oh thou most excellent eye, elevated above
all that God created! What
exalted praises are capable of expressing thy nobility?
What peoples, what tongues, can describe thy abilities?
Through the window of the eye the soul regards the world's
beauty."
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