The
following list is in alphabetical order and not in any
order of importance... Essential Nutrient #1: Alpha-Lipoic Acid 2006 may as well have been the "Year of the
Antioxidant." The latest research has discovered these
substances, which prevent or impede cell oxidation
(destruction) by free radicals, in everything from red
wine to blueberries to chocolate - and now, red meat.
Red meat is the richest food source of alpha-lipoic acid
(ALA), which has been called the "universal," "ideal,"
and "ultimate" antioxidant. According to the UC Berkeley
Wellness Letter, "What makes ALA special as an
antioxidant is its versatility - it helps deactivate an
unusually wide array of cell-damaging free radicals in
many bodily systems."
ALA also helps "recycle" vitamins
C and E and other antioxidants, thus making them much
more effective.
ALA is thought to be a powerful weapon in the fight
against the oxidative stress we encounter as we age. The
incidence of eye problems such as macular degeneration,
cataracts and pterygium (a fleshy growth on the cornea
that can impede vision) increase dramatically as we age
due to free-radical damage from factors such as smoking,
poor nutrition, and exposure to ultraviolet (UV) light. Essential Nutrients #2 & #3: Bilberry and Bioflavonoids Bilberry is thought to improve night vision. A close
relative of the cranberry, bilberry is high in a certain
type of bioflavonoid that speeds the regeneration of
rhodopsin, the purple pigment used by the eyes' rods.
British air force pilots in World War II ate bilberry
jam to improve their night vision during evening
sorties.
Bilberry fruits, found in the forest meadows of Europe,
western Asia, and the northern Rocky Mountains, contain
flavonoid compounds called anthocyanidins. Flavonoids
are plant pigments that have excellent antioxidant
properties; they have been shown to help prevent a
number of long-term illnesses such as heart disease,
cancer, and macular degeneration, the leading cause of vision loss and legal blindness in Americans age 65 and
older, according to the eye-health organization Prevent
Blindness America.
Essential Nutrient #4: Chromium Dr. Benjamin C. Lane, O.D., from the Nutritional Optometry Institute in New Jersey, says, “Americans are getting less chromium and much more of its major antagonist, vanadium (a trace element) because of recent dietary trends to large marine fish and poultry.” In numerous tissue testing and diet assessment studies that Dr. Lane has performed over the past twenty years he has found that “low levels of chromium are a major risk factor for increased intraocular pressure.” Chromium plays a large role in muscle contraction which is why this occurs when deficiencies are present. And yet another negative effect of near-point activities like computer use, Dr. Lane reports that “the set of muscles we use more than ever before, are those that help focus our eyes.”He has conducted several studies that have shown that straining to focus over a period of time, does in fact increase intraocular pressure. But with proper amounts of chromium in your diet, focusing may be easier and less stressful to your eyes. The body does not make chromium naturally, so it must be obtained through your diet. The best sources of chromium are beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas, and spinach. Essential Nutrient #5: Copper Gluconate Copper is an essential trace element that is required
for the proper formation of collagen, a component of the
connective tissues. It is found in various foods,
including organ meats (especially liver), seafood,
beans, nuts, and whole grains. Copper gluconate, a
readily absorbable form of copper, is one of the most
important blood antioxidants, helping to keep cell
membranes healthy and aiding red blood cells to produce
hemoglobin.
Since the function of the blood is to carry
oxygen and other nutrients, poor circulation causes
decreased oxygen delivery - and subsequent damage - to
tissues in different parts of the body; some of the most
sensitive tissues to decreased blood flow and oxygen
delivery include the brain, the heart, the kidneys, and
the eyes. Over time, vision loss can occur. Essential Nutrient #6: Eyebright Eyebright has been used for centuries to treat eye irritation. Its Greek name, Euphrasia, comes from
Euphrosyne, one of the three Graces, who was
distinguished for her joy and mirth. The name is thought
to have been given the plant because of its valuable
properties as an eye medicine that preserved eyesight
and so brought gladness into the life of the sufferer.
Eyebright is an antioxidant herb. Its antibiotic and
astringent properties tighten membranes and mucus
surrounding the eyes, effectively strengthening and
improving circulation. Rich in vitamins A and C,
eyebright also contains tannins that are beneficial for
reducing inflammation. Essential Nutrient #7: Ginkgo Biloba The ginkgo is the oldest living tree species, growing on
earth for 150-200 million years. No surprise, then, that
it's one of the most well-researched herbs in the world.
Studies have confirmed that ginkgo, a powerful
antioxidant: - Increases blood flow to the retina.
- Can
slow retinal deterioration which results in an
increase
of visual acuity. Retinal damage has a number of
potential causes, including diabetes and macular
degeneration. Studies suggest that gingko may help
preserve vision in those with macular degeneration.
Essential Nutrient #8: Glutathione Glutathione is an amino acid that protects the tissues
surrounding the lens of the eyes. According to Web MD,
"It also has potentially widespread health benefits
because it can be found in all types of cells, including
the cells of the immune system, whose job is to fight
disease."
Numerous studies link glutathione with the prevention of cataracts, glaucoma, retinal disease, and
diabetic blindness. Foods that increase glutathione
levels include sulfur-rich foods such as garlic, eggs,
asparagus, and onions, and glutathione-rich foods such
as watermelon, asparagus, and grapefruits. Essential Nutrient #9: Lutein (containing Zeaxanthin) Lutein, found in our retinas, is essential for healthy
vision. Lutein and a related dietary carotenoid,
zeaxanthin (see entry below), accumulate within the
retina and imbue a yellow pigment that helps protect the
eye. It lowers the risk of cataracts and macular
degeneration (low lutein intake is implicated as a risk
factor in age-related macular degeneration), and may
also help to prevent or slow down atherosclerosis.
Lutein is found in the red, orange, and yellow pigments
of fruits and vegetables; for example, tomatoes,
carrots, and squash. Green leafy vegetables such as
spinach also contain high amounts of lutein. Clinical research has determined that lutein along with zeaxanthin are two naturally occurring
carotenoids present in the macular segment of the
retina.
The concentration of these two is so high in the
macula (the retinal region responsible for fine visual
activities), that the carotenoids are visible as a dark
yellow spot, called the macular pigment, in normal,
healthy retinas. They act like sunglass filters to
protect the eye.
Research performed at Harvard Medical School has
established that dietary zeaxanthin plays an essential
role in protecting the retina of the eye from the
damaging effects of light. Epidemiologic studies have
shown that people with higher lutein/zeaxanthin levels
have reduced risk for advanced stages of macular
degeneration.
Blue-eyed individuals need more lutein and zeaxanthin
because they have less of these protective pigments in
their retinas. Again, dark, leafy greens are the dietary
winner here, along with corn, nectarines, oranges,
papaya and squash.
Essential Nutrient #10: N-Acetyl Cysteine (NAC) NAC is an amino acid similar in structure to cysteine, a
building block of proteins. In our body, NAC helps
stimulate the production of antioxidants by replenishing
the body's levels of glutathione (see entry above).
NAC
is thought to both stave off disease and play an
important role in boosting the immune system. Essential Nutrient #11: Quercetin Quercetin is a powerful antioxidant, as well as a
natural antihistamine and anti-inflammatory. It is a
citrus bioflavonoid, a natural substance that helps
protect capillaries, prevent bruising, and intensify the
effect of vitamin C in the body - in fact, bioflavonoids
are essential for total vitamin C effectiveness.
In a study of adults with symptoms of macular
degeneration, moderate red wine consumption (a source of
quercetin) offered some protection against the
development and progression of the disease. Dark
berries, such as blueberries, blackberries, and
cherries, are also high in flavonoids. Animal studies
suggest that quercetin inhibits the activity of
compounds that contribute to the development of cataracts. Essential Nutrient #12: Rutin Another bioflavonoid, rutin, is found in many plants,
especially the buckwheat plant, the flour of which is
used to make pancakes. Other rich dietary sources of
rutin include black and green tea, and citrus fruits. Rutin is considered to be an important nutritional
supplement because of its ability to strengthen
capillaries. The American Journal of Ophthalmology notes
that rutin has been used with success to treat
retinopathy in preliminary research.
Essential Nutrient #13: Selenium Selenium is a trace mineral that our bodies need to
boost immunity and fight off infections. It can also
help prevent cataracts and macular degeneration by
acting as an antioxidant that neutralizes free radicals
that can damage the eye's lens and macula; studies have
identified low selenium levels in cataract sufferers. Selenium also helps your body to absorb vitamin E. Fish,
shellfish, red meat, grains, eggs, chicken, liver, and
garlic are all good sources of selenium, as well as
brewer's yeast and wheat germ.
Essential Nutrient #14: Vitamin A Vitamin A is absolutely essential for eye and vision
health. In our bodies, vitamin A is required by the
retina for its proper functions - in fact, one of the
two sources of dietary vitamin A goes by the name "retinoids."
The other source is carotenoids, obtained from fruits
and vegetables containing yellow, orange, and dark green
pigments, including that old standby, beta-carotene.
When Mom told you to eat your carrots for good vision,
she wasn't kidding!
Vitamin A is necessary for the production of rhodopsin,
the visual pigment used in low light levels. One of the
causes of night blindness is vitamin A deficiency;
supplements of that vitamin are often recommended for
those with poor night vision, along with a diet
emphasizing Vitamin A-rich foods, such as sweet
potatoes, carrots, mangoes, spinach, and cantaloupe. Vitamin A also helps:
- Your eyes adjust to light changes
- Moistens the eyes, which can enhance visual acuity
- It
has been shown to prevent the forming of cataracts
- It has been shown to help prevent blindness from macular
degeneration.
Essential Nutrient #15: Vitamin C Vitamin C's importance as an antioxidant cannot be
overstated. The Web site All About Vision even calls
this vitamin the "Vision Superhero"!
Vitamin C has been linked to the prevention of cataracts
- one study has shown that taking 300 to 600 mg
supplemental vitamin C reduced cataract risk by 70
percent - the delay of macular degeneration, and eye
pressure reduction in glaucoma patients.
It's an interesting fact that, while most animals
produce their own vitamin C, we humans do not have that
ability. In addition, we can't store this vitamin in our
bodies for very long, so it needs to be constantly
replenished to obtain its benefits. Most of us think of
orange juice as the quintessential source of vitamin C,
but many vegetables are actually even richer sources:
chili peppers, sweet peppers, kale, parsley, collard,
and turnip greens are full of vitamin C, as are
broccoli, Brussels sprouts, watercress, cauliflower,
cabbage, and strawberries.
Essential Nutrient #16: Vitamin E Because of its antioxidant action, vitamin E helps
protect against cataracts and age-related macular
degeneration. A clinical study has showed that taking
vitamin E can cut the risk of developing cataracts in
half. Another study also showed that the combination of
vitamins C and E had a protective effect against UV
rays. Symptoms of vitamin E deficiency include muscle
weakness, loss of muscle mass, abnormal eye movements,
and impaired vision.
Uveitis, an inflammation of the middle layer (uvea) of
the eye, is another disorder for which the antioxidant
vitamins C and E may be helpful. The uvea contains many
of the blood vessels that nourish the eye; inflammation
of this area can affect the cornea, the retina, the
sclera, and other important parts of the eye.
The richest source of vitamin E is wheat germ. Dark
green leafy vegetables (such as spinach, kale, and
collard greens), sweet potatoes, avocado, asparagus, and
yams are also good sources of vitamin E.
Essential Nutrient #17: Zinc Our eyes actually contain the greatest concentration of
zinc in our body. This essential element is required for
the conversion of beta-carotene into vitamin A. Oysters
contain more zinc per serving than any other food, but
red meat and poultry provide the majority of zinc in the
American diet. | 
