How our eyes benefit from Omega 3 fatty acids

It may seem strange that fat is essential to our health, but it is true. Without fat, our body can not function properly. And without the right kind of fat in our diet, even eye health can be compromised.
Fat acids are the "bricks" of fat. These important nutrients are essential for normal production and function of cells, muscles, nerves and organs. Fatty acids are required to produce hormonal compounds that help regulate blood pressure, heart rate and blood clotting.
Some fatty acids - essential fatty acids (EFAs) called - are essential in our diet because our bodies can not produce. To stay healthy, we must take these fatty acids from our food.
There are two types: omega-3 fatty acids and omega-6 fatty acids. Studies have found that omega-3 fatty acids are particularly useful for eye health .
Omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA).

Omega-3 fatty acids and childhood vision development

Clinical studies have shown that omega-3 fatty acids are essential for the development of normal children's vision DHA and other omega-3 fatty acids are found in breast milk and are also added to some infant formulas. These Ω3 supplements in formulas seem to stimulate the baby vision . According to an analysis of several studies conducted by Harvard School of Public Health researchers and published in the Pediatrics magazine, the authors found that healthy preterm infants who where fed with DHA supplemented foods showed significantly better visual acuity at 2 and 4 months of age, compared to similar premature infants who received food without the omega-3 supplement.
Proper amounts of DHA and other omega-3 fatty acids in pregnant women's diet have shown the importance of Omega 3 in developing a normal vision for children.
Canadian researchers found that girls whose mothers took DHA supplements since the fourth month of pregnancy were less likely to have decreased visual acuity at the age of 2 months than babies whose mothers had not taken omega- 3.


Vision benefits from omega-3 fat in adults

Several studies indicate that omega-3 fats can protect the eyes from macular degeneration and from dry eye syndrome . Essential fatty acids are also useful for proper intraocular fluid drainage of the eye, reducing the risk of high blood pressure and glaucoma .
In a large European study published in 2008, participants who ate fatty fish (a good source of omega-3 fatty acids EPA and DHA) at least once a week had half the risk of developing neovascular macular degeneration, compared to those who ate fish less than once a week.
In 2013, the Matis Institute published the results of a major follow-up to the initial AREDS study called AREDS2. Among others, AREDS2 has examined whether the daily supplement of omega-3 fatty acids, along with the supplement or modification of this type of original AREDS - which contains beta-carotene, vitamin C, vitamin E, zinc and copper - evolution degeneration macular, among the participants in the study with the first signs of macular degeneration. (The original AREDS supplement reduced the risk of developing 25% macular degeneration in a similar population).
The surprising result of AREDS2 was that participants who completed their diet with 1,000 mg of omega-3 per day (350 mg of DHA and 650 mg EPA) did not show any reduction in risk for progressive macular degeneration during five years of study compared to those who did not take omega-3 supplements.
Proper amounts of DHA and other omega-3 fatty acids in pregnant women's diet may be important for developing a normal vision in children. A possible explanation of these results other than AREDS and AREDS2 data may be that omega-3 fatty acids are more effective in reducing the risk due to age-related ocular conditions when taken through food sources rather than supplements. In addition, a healthy diet containing abundant omega-3 along with other essential nutrients consumed during an individual's life is likely to be more protective than to take nutritional supplements for a period of five years.
Omega-3 fatty acids have also been found to reduce the risk of eye dryness .
In a study with more than 32,000 women aged 45 to 84, women with the highest percentage (harmful) omega-3 to omega-6 fatty acids benefited significantly in their diet (15-a-1) significantly higher risk of dry eye syndrome than women with the lowest ratio (less than 4 in 1). The study also found that women who ate at least two portions of tuna per week had a significantly lower dry eye risk than women who ate a few portions a week.
Omega-3 fatty acids can also help in treating dry eyes. In a recent dry eye study in mice by the topical application of omega-3 fatty acid ALA has led to a significant reduction in signs of ocular dryness and inflammation associated with dry eye.

Omega-3 Rich Foods

While both omega-3 and omega-6 fatty acids are important for health, the balance of these two types of EFA in our diet is extremely important. Most experts believe that omega-3 to omega-6 fatty acids in a healthy diet should be 4 to 1 or lower. Unfortunately, modern life fast rythms, the diet of most people contains a considerable amount of processed meat and foods, that tend to contain 10 to 30 times more omega-6 than omega-3 fatty acids. This omega-6 omega-3 ("bad") omega-3 fatty acid ("good") seems to contribute to the field of visualization of serious health problems, including heart disease, cancer, asthma, arthritis and depression.
Many eye care professionals propose a high-fat diet of omega-3 fatty acids to reduce the risk of eye problems. One of the best steps you can do to improve your diet is to eat more foods that are rich in omega-3 fatty acids and less that they have the high omega-6 fatty acids.
The best food sources of beneficial fatty acids omega-3 are fish, which are high in both DHA and EPA. Examples include sardines, herring, salmon and tuna. Fishes caught in nature are usually better than "breeding" fish, which are usually subject to higher levels of pollutants and chemicals.
The American Heart Association recommends at least two portions of fish a week to reduce the risk of cardiovascular disease because while many also recommend a diet rich in omega-3 fatty acids to reduce the risk of eye problems.
If you are not fond of fish, another way to make sure your diet contains enough omega-3 is fish oil supplements. These are available in capsules and in liquid form.
Other good sources of omega-3 fatty acids are: flax seeds, nuts and green vegetables. However, the body can not metabolize the omega-3 ALA fatty acids of these vegetable sources easily as omega-3 DHA and EPA fatty acids present in the fish.
To reduce the intake of omega-6, avoid fried and highly processed foods . Many cooking oils, including sunflower oil and corn, have very high omega-6 fatty acids. High cooking temperatures also create trans-fatty fatty acids or "trans fat".
Trans fats inhibit the absorption of omega-3 fatty acids and can contribute to a number of serious diseases such as cancer, heart disease, arteriosclerosis, hypertension, diabetes, obesity, arthritis and immune system disorders.
There is currently no recommended amount of omega-3 fatty acid daily intake. However, according to the American Heart Association, the research shows that a daily dose of EPA and DHA (combined) of 500 milligrams (0.5 grams) and 1.8 grams (or fish or fish oil supplements) significantly reduces cardiac dangers. For ALA, daily intake of 1.5-3 grams (g) seems to be useful.


Changes in diet that benefit our eyes.

For a nourishing diet and better eye health , try these simple changes: Replace cooking oils and high-fat omega-6 fatty acids with olive oil, which has significantly lower levels of omega-6 fatty acids.
  • Eat as many fish as possible, fruits and vegetables.
  • Avoid hydrogenated oils (present in many snacks) and margarine.
  • Avoid fried foods and foods containing trans fats.
  • Limits the consumption of red meat.
  • Choosing a healthy diet that includes a variety of omega-3 fatty foods and limiting the intake of potentially harmful omega-6 fatty acids will significantly increase your chances of living with good vision and good health .