You may all very well know to this fact that fat is essential to your health. Our body especially eyes can’t function properly without proper kinds of fat in our diet. Fatty acids are the “Building Blocks” of fat. These vital nutrients are important for normal production and functioning of cells, muscles, nerves and various organs. Fatty acid is also needed for the production of compounds such as hormones, which help control blood pressure, heart rate, and blood clotting.
Few fatty acids are termed as essential fatty acids (EFAs). These EFAs are very important and necessary to our diet as our body is not able to produce them. So, it is necessary that to stay healthy we get these fatty acids from our diet.
There are two types of EFAs
1) Omega-3 fatty acids
2) Omega-6 fatty acids.
Omega 3 treatment is very much essential to protect our eyes from different deficiencies. It is found by different studies that Omega-3 fatty acids can benefit the health of the eyes. Several clinical studies have shown that omega-3 fatty acids are essential for normal infant vision development. In the diet of pregnant women, adequate amounts of DHA and other omega-3 fatty acids also appear to be important in normal infant vision development. It is found that omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome during these studies.
A lot of people are fond of oily fish which is an excellent source of DHA and EPA omega-3 fatty acids. It has been observed that people who eat oily fish at least once per week have less risk of developing neovascular (“wet”) macular degeneration than those who eat less than once per week.
FOODS CONTAINING OMEGA-3 ESSENTIAL FATTY ACIDS
|Sr. No.||Food||DHA and EPA Omega-3s (total), grams|
|1||Salmon, Atlantic (half fillet, grilled)||3.89|
|2||Mackerel, Pacific (1 fillet, grilled)||3.25|
|3||Sardine oil (1 tablespoon)||2.83|
|4||Salmon, Chinook (half fillet, grilled)||2.68|
|5||Cod liver oil (1 tablespoon)||2.43|
|6||Salmon, pink (half fillet, grilled)||1.60|
|7||Herring oil (1 tablespoon)||1.43|
|8||Sardines, canned in oil (approx. 3 ounces)||0.90|
|9||White tuna, canned in water (approx. 3 ounces)||0.73|
Following are some simple changes that will lead to more nutritious diet and potentially better eye health using Omega 3 Treatment:
Replace cooking oils that are high in omega-6 fatty acids with olive oil, which has significantly lower levels of omega-6 fatty acids.
Eat plenty of fish, fruits and vegetables.
Avoid hydrogenated oils (found in many snack foods) and margarine.
Avoid fried foods and foods containing trans fats.
Limit your consumption of red meat.