Eye Nutrition for Optimal Vision and Performance

shopping m wholly Nutrition for Optimal Vision and PerformanceMany athletes put dialect on training, fueling, and rest, just many do not focus on the importance of cracking shopping m solelysight. Optometrists estimate up to 80 percent of the reading we accumulate during a sporting competition comes from our eyes and 95% of all physical movement is controlled visually and triggers the first movement of the athlete. (1,2,3) Even eye sight that is slightly blurred can reduce performance. (4)EYE general anatomyThe major(ip) components of the eye that affect performance and overall vision be the macula, retina and the lens.Macula is an oval-shaped extremely pigmented yellow spot near the center of the retina of the eyet1. It is amenable for central, high resolution/ on the qui vive vision. The macula is yellow in touch and it absorbs excess blue and ultraviolet light that enter the eye, and acts as a natural sun block for the retina. t2Retina is the layer at the back of the glo be containing cells that is ar sensitive to light and where a visual image is formed.t3t4 lens of the eye covers the front of the eye and its role (along with the cornea) is to focus light on the retina regimenWhat types of regimens you put in your body not only impacts performance but impacts your eyes. A large-scale research project conducted by the National nerve Institute found there are several nutrients that help hold dear our eyes. The most important ones are beta carotene, vitamin C, Vit D, Vit E, lutein, zeaxanthin, zinc and omega 3 fats (5).Beta Carotene (Precursor to Vit A) is an antioxidant.Helps produce pigment in the retina of the eye and promotes good vision especially in low light (night vision). Sources take apricots, broccoli, cantaloupe, carrots, coloured commonality leafy ve numberables, pink grapefruit, pumpkin, spinach, overbold potatoes.Vit C is a weewee dissoluble essential nutrient and an important antioxidant. The eyes need relatively high level s of high Vit C to function right. One of its main roles is to avow small blood vessels to and around the eyes. The lens of the eye is also highly concentrated with the nutrient(5). Sources include Brussels sprouts, bell peppers, broccoli, berries and citrus fruit.Vit D (D3 cholecalciferol)Has been shown to profitability impact vision and reduce retinal inflammation (6,). Food sources include cod colored oil, Atlantic pickled herring, salmon, mackerel , sardine and tuna packed in oil, fortified cereals/dairy/soy/tofu products, eggs and mushrooms.Vit E (d-alpha tocopherol) is one of our bodys most powerful fat soluble antioxidants. Higher intake of vitamin E can increase the level in the retina. Vitamin E is also found in the lens. It protects cells of the eyes from damage and provides optic protection (5). Sources include wheat germ, almonds, sunf deject seeds, hazelnuts, peanuts, peanut butter and sweet potatoes.Lutein and Zeaxanthinthese powerful carotenoids are naturally pr esent in the macula. They are part of the retina responsible for central vision. These vital nutrients work to filter 40-90% of the unhealthful blue light, the kind of light that can damage the macula. These nutrients act the likes of sunscreen for your eyes. They can increase the pigment density in the macula. The great the pigment density means better retina protection and a lower risk of macular decadency (5). These antioxidants cannot be produced by our bodies on their own, so they must be obtained through diet and/or supplements. Sources include egg yolk, broccoli, corn, green leafy vegetables (kale, collards, spinach, turnip greens) and peas.Zinc (Zinc Oxide)is an essential mineral. It helps get vitamin A from the liver to the retina for eye-protective melanin production. Proper amounts of zinc help with opthalmic protection, night vision and cataract prevention. Sources includes fortified cereals, legumes of all kinds (black eyed peas, kidney beans, lima beans) lean red meat, poultry, seafood and pumpkin seeds.zee 3 Fatty Acids (Fish Oil) two types docosahexaenoic virulent (DHA) and eicosapentaenoic acid (EPA.) They are major components of nervous and retinal tissues and are highly concentrated in the ocular tissues. They help promote estimable tear production necessary for healthy and comfortable eyes, protect tiny vessels within the eyes and low levels of these fatty acids can be linked to dry eye syndrome (7,8,9). Sources include salmon, tuna, sardines and anchovies. midpoint Health and PerformanceThe thicker and denser the macular pigment the more your eyes are protected. This oppressiveness also reduces glare and light sensitivity along with improving motion-picture show stress recovery, contrast sensitivity, and processing speed (10). Since the eyes and brain are connected, a millisecond difference in seeing the ball for utilisation is a difference between a strike and a dwelling run. A 95-mile-per-hour fastball takes less than half a second to get to the plate. A player must decide to strike down in about 0.458 seconds. That means the hitter must see the ball and decide whether to swing or not.Eye Health for Macular Degeneration and CataractsApproximately 10% of tribe between 66 to 74 days of age will obtain findings of macular degeneration. The prevalence increases to 30% when they are between 75 to 85 years of age (11). Macular degeneration is when you have a loss of vision in the center of the visual field (the macula) be bear of damage to the retina. It is a major cause of blindness and visual impairment in older adults.Cataracts are other common eye problem. By age 80, more than half of all Americans either have a cataract or have had cataract surgery. Cataracts are a medical condition in which the lens of the eye becomes progressively cloudy, resulting in blurred vision.SUMMARYProtecting your eyes and having optimal vision starts with the food on your plate. Maximizing the thickness of your macula p igment optimizes sports performance and decreases your chances of macular degeneration and cataracts. Aim for a diet high in green, leafy vegetables such as spinach, kale, and collards, salmon, tuna, and other oily fish, eggs, nuts, beans, other non-meat protein sources, and oranges and other citrus fruits or juices.ReferencesArie B. Sports Vision How enhancing your vision can give you that extra edge in competition. Peak Performance 20031886-8.Werner W. interlocutor lens fitting for sports. Contactologia 20002292-4.Spinell MR. Contact lenses for athletes. Optom Clin 1993357-76.Griffiths G. Eye dominance in sport. Optometry Times2003 43(16)34-40.SanGiovanni JP, Chew EY, Clemons TE, et al for Age-Related Eye Disease Study Research Group. The relationship of dietary carotenoid and vitamin A,E, and C intake with age-related macular degeneration in a case-control study AREDS Report none 22. Arch Ophthalmol. 2007125(9) 1225-1232Bottom of Form6. Lee.V, Rekhi.E, Hoh Kam.J, Jeffery.G. Vi t D refuvenates ageing eyes by reducing inflammation, clearing amyloid beta and improving visual function. Neurobiolaging 2011 33(10) 2382-2389.Bonnielin. S, West.S Caulfield. L, Bressler.S, ,The carry on of Fish and Shellfish Consumption on Age Related Macular Degeneration. Opthalmology 117 (12) 2395-2401, celestial latitude 20108. Sangiovanni JP, Agrn E, Meleth AD, Reed GF, Sperduto RD, Clemons TE, Chew EY. omega-3 Long-chain polyunsaturated fatty acid intake and 12-y incidence of neovascular age-related macular degeneration and central geographic atrophy AREDS field of study 30, a prospective cohort study from the Age-Related Eye Disease Study. American Journal of Clinical Nutrition 2009 Dec90(6)1601-7.Chua B, Flood V, Rochtchina E, Wang JJ, Smith W, Mitchell P. dietetical fatty acids and the 5-year incident of age-related maculopathy. Arch Ophthalmol. 2006 124(7) 981-98Wooten BR, Hammond BR. Macular pigment influences on visual acuity and visibility. Prog Retin Eye Res 2002 M ar21(2) 225-40.AgingEye Times (2009-05-19). Macular Degeneration types and risk factors. Agingeye.net. Retrieved 2011-01-11t1Plagiarized from Wikipediat2Plagiarized from http//www.flashcardmachine.com/504-eyes.htmlt3Plagiarized fromhttp//www.oxforddictionaries.com/us/definition/american_english/retinat4These should be taken from an article or textbook and properly cited.