Healthy Eating May Save Your Eyes
Recent studies have suggested that healthy eating habits that are recommended to lower your risk of cancer may also lower your risk of irreversible blindness. Currently, age-related macular degeneration, or AMD, is not understood but experts are saying it may stem from oxidation reactions causing the damage. A study has shown that high doses of antioxidant supplements may slow the progression of AMD. However, this research does not suggest that high-dose supplements for AMD prevention are safe.
The study that tested the antioxidants and their ability to fight the progression of AMD was the Age-Related Eye Disease Study, or AREDS. Supplements of five to 13 times the recommended dosage of beta-carotene, vitamins C and E, and Zinc, were given to patients who had Early or Late-stage AMD.
Supplement usage was directly linked to a 25 percent decrease in the progression from early to late-stage AMD after five years or regular use. These studies do not show any benefit of early supplementation in preventing AMD, so researchers suggest lifestyle changes to lower your risk of developing AMD. A balanced diet containing a variety of vegetables, hats and UV protective sunglasses to reduce damage to the eyes from sunlight are some of the best ways to prevent AMD.
A new large study supports that a diet containing many foods with antioxidant nutrients used in AREDS can lower your risk of developing AMD. The study sampled men and women ages 55 and older who had no AMD at the beginning of the study. After eight years time, the people whose diets ranked in the top half for Vitamins C and E, zinc beta-carotene were 35 percent less likely to develop AMD. When people who used dietary supplements were eliminated from the study, the results were unchanged.
In recent studies, 400 IU (International Units) of vitamin E was associated with health risks, however, the levels of vitamin E linked to AMD protection was only at 20 to 30 IU. The research in this study also concluded that having a diet rich in several antioxidants is better at lowering your risk of AMD than having a high amount of one type of antioxidant.
To lower your risk of AMD by receiving the correct levels of vitamins C and E, beta-carotene and zinc, it is recommended that you eat these foods as part of a balanced diet: at least 6 servings of fruit and vegetables; at least 3 servings of whole grains; 4 to 6 ounces of poultry, seafood or meat (or an equivalent of beans); 5 to 7 teaspoons of olive, canola, or other similar oils; and an ounce of nuts.
Other large studies have suggested that eating fish two or more times a week may significantly lower your risk of AMD. However, polyunsaturated fat, which is found in fish, can increase your risk of AMD because of the fat’s chemical structure which is vulnerable to oxidation reactions.
In a recent study, women who chose to eat foods with a higher glycemic index had more than double the rate of early AMD. The diets these women chose tended to be higher in refined grains and sweets than in fruits, vegetables and whole grains.
According to these studies, there is a definite correlation between their diets and AMD, even though the researchers took into account the amount of fat and little amount of antioxidant nutrients in the diets. It is very possible that refined carbohydrates can actually cause inflammation and tissue damage leading to AMD. Also, the lack of nutrients and phytochemicals could explain the added AMD risk.
The study that tested the antioxidants and their ability to fight the progression of AMD was the Age-Related Eye Disease Study, or AREDS. Supplements of five to 13 times the recommended dosage of beta-carotene, vitamins C and E, and Zinc, were given to patients who had Early or Late-stage AMD.
Supplement usage was directly linked to a 25 percent decrease in the progression from early to late-stage AMD after five years or regular use. These studies do not show any benefit of early supplementation in preventing AMD, so researchers suggest lifestyle changes to lower your risk of developing AMD. A balanced diet containing a variety of vegetables, hats and UV protective sunglasses to reduce damage to the eyes from sunlight are some of the best ways to prevent AMD.
A new large study supports that a diet containing many foods with antioxidant nutrients used in AREDS can lower your risk of developing AMD. The study sampled men and women ages 55 and older who had no AMD at the beginning of the study. After eight years time, the people whose diets ranked in the top half for Vitamins C and E, zinc beta-carotene were 35 percent less likely to develop AMD. When people who used dietary supplements were eliminated from the study, the results were unchanged.
In recent studies, 400 IU (International Units) of vitamin E was associated with health risks, however, the levels of vitamin E linked to AMD protection was only at 20 to 30 IU. The research in this study also concluded that having a diet rich in several antioxidants is better at lowering your risk of AMD than having a high amount of one type of antioxidant.
To lower your risk of AMD by receiving the correct levels of vitamins C and E, beta-carotene and zinc, it is recommended that you eat these foods as part of a balanced diet: at least 6 servings of fruit and vegetables; at least 3 servings of whole grains; 4 to 6 ounces of poultry, seafood or meat (or an equivalent of beans); 5 to 7 teaspoons of olive, canola, or other similar oils; and an ounce of nuts.
Other large studies have suggested that eating fish two or more times a week may significantly lower your risk of AMD. However, polyunsaturated fat, which is found in fish, can increase your risk of AMD because of the fat’s chemical structure which is vulnerable to oxidation reactions.
In a recent study, women who chose to eat foods with a higher glycemic index had more than double the rate of early AMD. The diets these women chose tended to be higher in refined grains and sweets than in fruits, vegetables and whole grains.
According to these studies, there is a definite correlation between their diets and AMD, even though the researchers took into account the amount of fat and little amount of antioxidant nutrients in the diets. It is very possible that refined carbohydrates can actually cause inflammation and tissue damage leading to AMD. Also, the lack of nutrients and phytochemicals could explain the added AMD risk.
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