Best supplements for eyes: When it comes to looking after your eyes, certain nutrients have a particular affinity with eye health. Which vitamins and minerals, available in supplement form, can help boost vision?
Healthy eyes are maintained by eating a nutritious balanced diet, but certain vitamins and minerals have a particular affinity with eye health, express.co.uk wrote.
Boosting your food intake with these in-supplement form could increase your chances of maintaining sharp vision for as long as possible.
So, whether your eyesight is diminishing due to increasing age, you’re suffering from chronic eyestrain because of staring at a computer day after day, or you just want to keep your vision in check, we have listed five supplement suggestions to keep your vision tip-top.
Nutritionist for Water for Health, Rebecca Rychlik-Cunning, recommends the best supplements to boost vision.
Ensuring you’re getting enough vitamin D is crucial for keeping your peepers goggle free, according to Rebecca.
She said: “It can help to reduce painful dry eye symptoms, and some research has demonstrated the ability of vitamin D to help improve vision and reduce inflammation of the retina.
“Many of us don’t get enough vitamin D, particularly in the winter, so it’s vital to supplement with a good quality vitamin D3 once summer is over.
Public Health England recommends adults and children over the age of one take a daily 10mcg dose of vitamin D.
“If you have any chronic health conditions that require medication, please speak to your doctor before changing your diet or taking supplements.”
Vitamins C, E and A
When it comes to clear vision, you will do well to find a supplement that contains these three powerful antioxidant vitamins.
Rebecca explained: “They work synergistically to keep your eyes healthy, maintain accurate vision and reduce the risk of AMD.
Vitamin C keeps the blood vessels in your eyes strong and helps to prevent cataracts.
“Vitamins C and E reduce oxidative stress and calm inflammation, while vitamins E and A can help your eyes to heal more quickly after laser eye surgery.
“Lack of vitamin A can mean a higher risk of Xerophthalmia, a progressive eye disease, and it can also contribute to dry eye symptoms and affect night vision.”
Zinc is crucial for preventing macular degeneration. It also helps to convert vitamin A from retinol to retinal, protecting against night blindness, plus it is super essential for nutrient absorption and waste removal, helping to keep inflammation and cellular damage at bay.
Rebecca added: “Our bodies don’t store zinc, so we need to ensure a regular intake to keep stocked up. Supplementing can be an effective way to do this, but don’t exceed the RNI of 9.5mg a day for adult males and 7mg a day for adult females as it can have adverse effects.”
Fish oils can improve irritating dry eye symptoms, and help to prevent retinal damage, macular degeneration, and diabetic retinopathy.
Rebecca recommends Unocardio Active mind and vision, which has been specially formulated for those of you working long hours at the computer, and while protecting your eyes, it boosts your brain power too, she said.
She added: “Regardless of whether you’re chained to a laptop or not, research has proved that DHA, a fatty acid found in fish oils, is a winner when it comes to providing the ultimate eye protection. It also contains vitamins B9, B12 and folate which can ward off age-related macular degeneration (AMD).
“Added bonus — if you’re not a lover of fishy flavors, this supplement is the one for you as it comes with a tasty orange tang.”
Rebecca said this antioxidant-rich phytonutrient is abundant in the tissues of the eyes, helping to defend against cataracts and the significant loss of vision associated with AMD.
She advised: “If you’re concerned about your eyesight, supplementing with this carotenoid could offer you some protection. You’ll also find it in dark leafy greens like kale and spinach, squash, pumpkins, carrots, sweet potatoes, broccoli, peas, and egg yolks.”
Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer
High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.
Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.
WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.
We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.
Foods that help in lowering cholesterol
Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.
Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.
3. Berries and fruits:
Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.
4. Almonds and walnuts:
Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.
5. Fatty fish:
Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.
(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)
Most hip and knee replacements ‘last longer than thought’
Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.
This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.
To date, there has been little data on the success of new hips and knees.
But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.
Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.
Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.
Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.
“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”
As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.
Chronic inflammation can lead to memory problems: Study
Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.
In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.
After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.
“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.
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