Здоровое Питание - профилактика болезней.
Healthy Eating - Disease Prevention
Еда как лекарство.
Food as Medicine. Healthy Food to Eat.
No matter who is the father of your illness, the mother of it is unhealthy food.(Chinese saying)
Кто бы ни был отцом твоей болезни, мать ее - скверная пища ( китайская пословица)
Prevention of Macular Degeneration
RU
With age, the macula, the central part of the retina, is exposed to changes under the influence of oxygen free radicals, generated by sunlight and other environmental factors. This can result in macilar degeneration, which leads to vision loss and even complete loss of sight - blindness.
Researchers from the University of Illinois in Chicago analyzed the diets of about 3,000 older Americans and found that only one carrot a day, or any other vegetable or fruit rich in beta-Carotene,
reduced the risk of macular degeneration (retinal) by 40%. This was compared with those who ate such vegetables or fruits less than once a week. Thus, one carrot a day can save you from loss of vision in old age. Vitamin C is another antioxidant that takes an active part in the prevention of vision loss in old age.
One natural product that has been extensively researched and shown to be beneficial in preventing macular degeneration is leafy green vegetables, particularly those high in lutein and zeaxanthin.
Leafy Green Vegetables (Lutein and Zeaxanthin)
Lutein and zeaxanthin are carotenoids found in high concentrations in leafy green vegetables such as kale, spinach, and collard greens. These carotenoids accumulate in the macula, the part of the retina responsible for central vision, and protect against oxidative stress and blue light damage.
The Age-Related Eye Disease Study (AREDS)
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The AREDS, conducted by the National Eye Institute, found that a high intake of lutein and zeaxanthin was associated with a lower risk of developing advanced AMD. The study emphasized the importance of these nutrients in eye health and recommended them as part of a dietary supplement for those at high risk of AMD.
Here is a listing of 10 foods rich in carotenoids, particularly lutein and zeaxanthin:
Food (per 100g)
Kale 39,600 µg
Spinach 12,200 µg
Collard Greens 8,700 µg
Turnip Greens 7,200 µg
Swiss Chard 11,000 µg
Mustard Greens 8,000 µg
Green Peas 2,300 µg
Broccoli, 400 µg
Romaine Lettuce 2,300 µg
Corn 2,100 µg
These values represent the typical content of lutein and zeaxanthin found in these foods, which can contribute to eye health and help in the prevention of macular degeneration.
There is evidence that zinc deficiency is a cause of macular degeneration. Zinc is necessary for normal functioning of the retina. It activates an enzyme required for retinal rods. When this enzyme is reduced with age, probably due to zinc deficiency, retinal rods are degenerated, resulting in damage to the macula. In laboratory experiments, zink increased the activity of the enzyme by almost two times! In some cases, doctors prescribed doses of zinc that limited macular degeneration.
Oysters are champions in the content of zinc! A jar of smoked oysters contains a sufficient amount of zinc (90gr), to restrain macular degeneration. Besides oysters, other foods rich in zinc are pumpkin seeds, black rice, liver, sesame seeds and sunflower seeds.
For the prevention of macular degeneration and eye protection, eat fruits and vegetables containing beta-Carotene. It is included in vegetables and fruits such as carrots, pumpkin seeds, sweet potatoes, spinach, grapefruit, plums, peaches, melons, apricots and persimmons.
Also, remember about zinc!
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