Health and Well Being, Antioxidants
A sight for sore eyes! - About Health | Blog
Our precious eyes - the windows to our soul - are relatively small organs when compared to others in our body, however their role is incredibly important and their functions complex. Our eyes are responsible for our visual perception of the world around us - helping us judge distance, depth and size as well as helping our brain interpret intricate images and details such as shape, texture, colour, light, motion and speed. Eyesight is something that most of us take for granted, yet it could be taken away from us in a blink of an eye.
Key problem areas in the eye
1. The Lens - is a structure comprised of crystalline (transparent) proteins which sits just behind the iris (coloured part of the eye) and like a camera lens, focuses light to form clear images. A healthy lens changes shape in order to focus on objects at various distances, however factors that cause oxidation, including unfiltered UV light and smoke - from cigarettes, cooking fuels or firewood, can damage the lens’ proteins causing a cloudiness known as a cataract. This not only limits vision but also causes defective depth perception-leading to an increased risk of falls, as well as eventually a hardening of the lens and a diminished ability to focus correctly.
2. The Macula - Age-Related Macular Degeneration (AMD) The macula is a small spot at the back of our eye that that allows us to see fine detail (central vision). It is located in the retina - the light-sensitive membrane that lines the inside of the back of the eyeball and is connected to our brain by the optic nerve. The millions of cells in the macula change the light filtered through the lens into nerve signals that then tell our brain what we are seeing. AMD is a disease associated with aging that gradually destroys visual acuity due to a breakdown of the light-sensitive cells in the macula. Central vision is critical for seeing objects clearly and for common daily tasks such as reading and driving. AMD is a leading cause of vision loss in adults 60 years of age and older.
3. Vascular damage - Diabetic retinopathy Diabetic retinopathy is caused by damage to blood vessels of the retina and occurs with long-term diabetes. Retinopathy is also more likely to occur earlier and be more severe if a person’s diabetes has been poorly controlled. Bleeding due to weak or poorly formed blood vessels can occur, and eventually retinopathy can lead to blindness. A comprehensive study called the Age-Related Eye Disease Study (AREDS), which ran for seven years through the 1990’s and was published in 2001, found that high levels of antioxidants significantly reduced the risk of AMD, with the greatest benefits seen in people with intermediate to advanced AMD - positive news for those of us who may have been a bit short-sighted when it comes to looking after our eyes! It’s never too late to start! Auckland optometrist Sally Houghton agrees. She has long been an advocate of sending her patients home armed with an antioxidant supplement in addition to their spectacle prescription. This approach isn’t radical or alternative Houghton states; the studies back the regular use of key antioxidant nutrients to reduce vision loss and slow the advancement of age-related eye conditions.
Nutrients to keep an eye on
Just like any other vital organ, our eyes have specific nutritional requirements to keep them in good working order and to preserve their long-term health.
Trans resveratrol - Our vision is dependent on the tiny capillaries that deliver nutrients and oxygen to the retina and other parts of the eye. Recent studies have shown that trans-resveratrol offers some protection to the vascular cells in those people at risk of developing diabetic retinopathy or other circulatory associated eye problems.
Vitamins C, E, beta-carotene, and Zinc - The AREDS study found that participants who took a high-dose combination of vitamins C, E, beta-carotene and the mineral zinc for more than 6 years, had a 25% lower risk of developing AMD. Further results found that while these nutrients didn’t reverse lost vision, they did help prevent further vision deterioration. The doses used in the study were: Vitamin C - 250 mg, Vitamin E - 400 IU, Vitamin A (as beta-carotene) - 15 mg, Zinc (as zinc oxide) - 80 mg, Copper (as cupric oxide) - 2 mg (Copper was added to the formula because high doses of zinc are associated with copper deficiency).
Carotenoids - Lutein and zeaxanthin are the only carotenoids (from 600 found in nature) that are present high amounts in the macula. They filter harmful UV light and help protect and maintain healthy cells. The amounts of these nutrients in the macula can be measured, and has recently become a useful biomarker for predicting eye disease and assessing visual function; people with macular degeneration have lower levels of lutein and zeaxanthan in their macula, than those with no degeneration. Carotenoids not only offer protection from AMD, but also help protect the lens from oxidative damage. Because the human body does not make its own lutein and zeaxanthin these nutrients must be obtained via the consumption of green vegetables such as broccoli and spinach, or supplementation. Other key nutrients for eye health - selenium, glutathione, essential fatty acids, flavonoids from bilberries and blueberries, copper, manganese, taurine, lycopene, Gingko biloba, quercetin and Co-enzyme Q 10.
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