![]() ![]() Vitamin E is also an antioxidant that serves to protects cells, including eye cells, from damage. Vitamin C can be found in fruits and vegetables such as citrus, kiwi, strawberries, and spinach. Free radicals are oxygen-based by-products of metabolism and are also formed in the body in response to toxins such as cigarette smoke (including secondhand) and air pollution. Vitamin C is one of several antioxidants in the bodythat deflect damage from free radicals. If you don’t eat at least 8 ounces of fish per week, as recommended by the 2015-2020 Dietary Guidelines for Americans, you may want to consider taking omega-3 supplements. Seafood has the highest levels of naturally-occurring omega-3 fats. DHA is present in high levels in the retina, helping the eyes to register images and transmit them to the brain. One of the omega-3 fats called docosahexaenoic acid (DHA) is particularly important for eye health. Omega-3s are polyunsaturated fats. As part of cell membranes, the barriers that separate and protect the inner workings of cells, omega-3s offer structural support in eye cells and in the rest of the body. Include at least five servings of bright orange, yellow, and green vegetables in your eating plan every day to help get the lutein and zeaxanthin you need. 2įoods rich in lutein and zeaxanthin include spinach, kale, romaine lettuce, broccoli, corn, and orange juice. Lutein and zeaxanthin are the only carotenoids found in the retina, and they are responsible for absorbing damaging high-energy blue wavelengths of light. Like beta-carotene, lutein and zeaxanthin are carotenoids. Rhodopsin is a pigment also involved the formation of rod cells, photoreceptors which allow you to see in low light, also known as “night vision.” 1 ![]() Retinol, a form of vitamin A that you can get from animal foods and dietary supplements and that the body produces largely from beta-carotene, accumulates in the retina of the eye to produce rhodopsin. Beta-carotene is also found in squash and other orange and yellow produce. The most common type of carotenoid, beta-carotene serves as raw material for making vitamin A in the body. For one we love, try this product from Solgar ( $10.11, Amazon).Carrots and sweet potatoes get their deep orange color from plant pigments called carotenoids. Be sure to look for chromium picolinate, the safest and most easily absorbed form of the mineral (it’s also the form used in each of the mentioned studies). You can also get chromium with a supplement, but as always, get your doctors OK beforehand. Good sources of chromium include broccoli, whole grains, garlic, grape juice, orange juice, green beans, red wine, and turkey, so go ahead and pile them on your plate. The study authors say these results show that since chromium improves glucose metabolism and insulin sensitivity, it can improve nutrient absorption and blood flow to the brain, helping us avoid or slow down cognitive decline.Īdding more of this healing mineral to your diet is easy. Glucose is one of the main sources of fuel for our brains. Results from a 2007 study showed that older adult subjects experiencing early memory decline had improved cognitive functioning after taking chromium supplements. ![]() Other research suggests that the mineral may improve cognitive functioning. Another smaller study found that subjects taking chromium not only experienced less binge-eating episodes, but also had less symptoms of depression.Ĭhromium may also help in the prevention of cognitive diseases like Alzheimer’s dementia. One eight-week study found that overweight women who took chromium had reduced food intake and reported reduced hunger and cravings. Some research suggests that chromium may have benefits for those trying to manage their weight because it helps control hunger. In a larger study including over 62,000 people, researchers found that those who took supplements containing chromium were 27 percent less likely to have diabetes. In addition, subjects also had an improved response to insulin after taking the chromium. In one study, subjects who took a 200 milligram chromium supplement saw significant reductions in blood sugar levels. Several studies suggest that chromium may help regulate blood sugar. In doing so, it helps to regulate blood sugar levels and give us stable energy throughout the day. Chromium is used in the pathways that signal insulin in our bodies, so it helps control the amount of sugar that is absorbed into our bloodstream and cells.
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