green leafy vegetables

Green, leafy vegetables can decrease your risk of glaucoma by 20%

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Image: Green, leafy vegetables can decrease your risk of glaucoma by 20%

Research provides another reason for you to eat more leafy greens: They prevent the onset of a serious eye disease called glaucoma. In a study published in the journal JAMA Ophthalmology, researchers suggested that eating green leafy vegetables every day may cut one’s risk of glaucoma by 20 to 30 percent over many years.

Glaucoma is an eye problem that typically occurs when fluid in the front part of the eye increases and causes pressure, which in turn damages the optic nerve. This condition can result in loss of vision.

For the study, the research team followed about 64,000 participants in the Nurses’ Health Study from 1984 to 2012. They also followed over 41,000 participants in the Health Professionals Follow-up Study from 1986 to 2014. The participants were all aged 40 and above and did not have glaucoma at the start of the study. They had eye exams every two years.

Throughout the follow-up period, nearly 1,500 participants developed glaucoma. To determine whether diet played a role in the onset of the eye disease, the research team evaluated the diet, particularly the consumption of green leafy vegetables, of the participants. Then, they grouped the participants into five according to how much green leafy vegetables they consumed. Those who consumed the most amount of green leafy vegetables averaged about 1.5 servings a day, or approximately one and a half cups each day; while those who ate the least amount averaged about one serving every three days.

Although there was an association between consuming more leafy greens and a lower risk of glaucoma, it did not prove cause and effect. However, study leader Jae Kang explained that green leafy vegetables contain nitrates, which are precursors to nitric oxide. Nitric oxide plays a key role in regulating blood flow to the eye, and in glaucoma, there is an impairment of blood flow to the optic nerve. As an individual eats more leafy greens, the levels of nitric oxide in the body also increase.

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Kang is an assistant professor of medicine at Brigham and Women’s Hospital and Harvard Medical School in Boston.

Preventing glaucoma with diet

Earlier research has suggested that eating the right foods may help cut the risk of glaucoma, prevent the disease, and help keep eyesight healthy for many years. The study, published in the Archives of the Spanish Society of Ophthalmology, assessed the diets of people in two American ophthalmological studies, and in a study from Rotterdam in the Netherlands.

These large population studies found that consumption of foods rich in retinol, which is a form of vitamin A, helps lower the risk of glaucoma. However, there was no evidence that a diet rich in dietary fats promote the development of glaucoma, although too much fat intake is generally known to cause obesity and cardiovascular disease.

As the researchers dug deeper, they observed a link between lower rates of glaucoma and greater intake of leafy green vegetables, especially cabbage, carrots, fruits, and fruit juices, especially orange-colored fruits like peaches and apricots. In addition, the Spanish study suggested consuming flavonol-rich foods, such as green tea, dark chocolate, coffee (without sugar and little cream), and regular black tea. However, those who already have well-established cases of glaucoma should consume little or no caffeine because it can increase intraocular pressure and worsen the disease. (Related: Reduce glaucoma risk by drinking more green tea.)

In the study, the researchers provided a set of guidelines for lowering glaucoma risk:

  1. Eat plenty of colorful fruits and vegetables.
  2. Patients with hypertensive glaucoma should not consume too much salt.
  3. Avoid high-calorie diets to prevent body fat increase.
  4. Try eating foods rich in omega-3 fatty acids like fatty fish and nut as they seem to reduce risk.
  5. Drink small amounts of liquid throughout the day. Don’t drink large amounts in one shot.
  6. Drink red wine and green tea and eat dark chocolate moderately.
  7. If you already have glaucoma, do not consume caffeinated drinks.

Read more news stories and studies on foods that keep the eyes healthy by going to SuperFoods.news.

Sources include:

Consumer.HealthDay.com

FoxNews.com

Green Leafy Vegetables to Lower Glaucoma Risk

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Story at-a-glance –

  • People who consumed the most nitrate from leafy green vegetables had a 21 percent lower risk of open-angle glaucoma
  • Those who ate the most leafy greens were 48 percent less likely to develop paracentral glaucoma, which is particularly associated with blood flow
  • Green leafy vegetables are an excellent source of nitrates, which are converted into nitric oxide in your body, which improves blood flow

By Dr. Mercola

One of the best parts of leading a healthy lifestyle is that it doesn’t only affect one or two aspects of your health; it makes you healthier overall. Take eating vegetables, which is arguably one of the most important aspects of living healthy.

Vegetables contain many different antioxidants and other disease-fighting compounds that are very difficult to get anywhere else.

Plant chemicals called phytochemicals may reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce, get rid of old cells and maintain DNA.

Vegetables are also a primary dietary source of naturally occurring nitrates, which have multiple health benefits, including for your vision health.

Eating More Leafy Greens May Lower Your Glaucoma Risk

Glaucoma is a leading cause of blindness for people over 60. It’s estimated that 3 million Americans suffer from it, but only about half of them know it. In the early stages, glaucoma has no symptoms, but it progresses slowly until vision loss becomes noticeable.

At this point, it may be too late, but if glaucoma is caught early your vision loss may be slowed or prevented. Even with treatment, however, about 10 percent of people with glaucoma will still lose their sight.1 Prevention is therefore the best strategy.

Glaucoma is caused by damage to your optic nerve, often due to abnormally high eye pressure. Impaired blood flow is also known to play a role, and this is where eating your veggies come in.

Green leafy vegetables are an excellent source of nitrates, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure (high blood pressure is a risk factor for glaucoma).

There’s also some evidence that nitric oxide signaling may be involved in maintaining low eye pressure. Adding more nitrate-rich veggies to your diet may therefore be a simple way to lower your risk of glaucoma.

Indeed, when researchers analyzed data for more than 100,000 U.S. adults, those who consumed the most nitrate (primarily from leafy green vegetables like kale and spinach) had a 21 percent lower risk of developing open-angle glaucoma (the most common form) compared to those who ate the least.2

How Much Nitrate Per Day Was Protective?

Leafy greens were the richest source of nitrates in the study participants’ diets. Those who ate the most leafy greens were 48 percent less likely to develop “paracentral” glaucoma, which is particularly associated with blood flow.

So how much nitrate appeared to be protective against glaucoma? Those who were on the high end of consumption consumed about 1.5 servings of greens daily, which contain about 240 milligrams (mg) of nitrate.

Those on the low-end of the spectrum consumed just one-third serving of leafy greens daily, which contained about 80 mg of nitrate. Overall, kale and collard greens appeared to be most beneficial. According to the researchers:3

“The only vegetable that was consistently inversely associated with POAG was kale or collard greens: 1 serving or more per month of kale or collard greens was significantly associated with 55% to 70% reduced odds of POAG [primary open-angle glaucoma].”

While many vegetables contain natural nitrates, some of the best sources include:

✓ Collard greens ✓ Cabbage ✓ Beets
✓ Celery ✓ Radishes ✓ Kale
✓ Spinach ✓ Green beans

Beyond Nitrates: Why Dark Leafy Greens Are Excellent for Vision Health

Data from the U.S. Centers for Disease Control and Prevention (CDC) revealed that 87 percent of Americans are not meeting vegetable intake recommendations and 76 percent are not eating the recommended amount of fruits.4

This means that many are missing out on the protective effects of green leafy vegetables, and this extends far beyond nitrates. For instance, the carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods.

Other healthy options include Swiss chard, collard greens, broccoli and Brussels sprouts. Lutein and zeaxanthin are both important nutrients for eye health,5 as both of them are found in high concentrations in your macula — the small central part of your retina responsible for detailed central vision.

More specifically, lutein is also found in your macular pigment — known for helping to protect your central vision and aid in blue light absorption — and zeaxanthin is found in your retina. Both have been linked to a lower risk of cataracts and advanced macular degeneration.

Microgreens Have Magnified Nutrition

While lettuce is typically listed as a healthy leafy green (and a good source of nitrates), there’s a growing movement that suggests you should ditch your lettuce in favor of more nutritious options, like microgreens.

It’s not that lettuce is bad, per se. It’s just that, pound for pound, it doesn’t really supply the concentration of nutrients that you could get from microgreens. Microgreens are basically very young vegetables, harvested at about 1 or 2 weeks when they’re only a few inches tall.

Specifically, microgreens are “harvested when seed-leaves have fully expanded and before true leaves have emerged.”6

The greens are snipped off above the root (in contrast to sprouts, in which you consume the whole thing — root, stem, seed and all) and can be enjoyed in place of lettuce or even as a vegetable side dish.

Research published in the Journal of Agricultural and Food Chemistry found microgreens may contain up to six times more vitamin C, vitamin E, beta carotene and other nutrients than mature greens.7

Red cabbage, cilantro, garnet amaranth, and green daikon radish were noted as particularly nutritious microgreens, but you may also want to try basil, broccoli, kale and sunflower microgreens.

They’re pricey to buy at specialty markets, so your best bet (for your wallet and for freshness) is to simply grow your own at home.

Another Reason Why Healthy Diet (and Exercise) May Lower Glaucoma Risk: Insulin Resistance

A diet focused on processed foods (i.e. sugars, grains and unhealthy fats) sets the stage for developing insulin resistance, which in turn is associated with multiple chronic diseases, including glaucoma.

In fact, insulin resistance and related conditions, including diabetes, pre-diabetes and metabolic syndrome all increase glaucoma risk.8 The remedy, in part, is to simply eat real food, including plenty of vegetables. Vegetables are rich in vitamin K1, which increases insulin sensitivity.9

Dark green leafy vegetables are also a good source of magnesium, another nutrient that may play a key role in helping to prevent insulin resistance and diabetes, and therefore may affect your glaucoma risk.

Following my nutrition plan will automatically reduce, or eliminate, excess sugar and grain intake from your diet while helping you increase your vegetable intake and optimize your insulin levels. Aside from eating right, one of the most effective ways to lower your insulin levels is through exercise.

A regular exercise program consisting of high-intensity interval training (HIIT), strength training and more can go a long way toward reducing your insulin levels and thereby protecting your vision. Regular exercise may also help reduce eye pressure in open-angle glaucoma.10

This Green Drink Is a Real Pick-Me-Up

If you’re looking for a different way to get more vegetables into your diet, try vegetable juicing. Raw juice can be likened to a “living broth,” as it is teeming with micronutrients that many people are lacking. When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down.

Leafy greens lend themselves extremely well to juicing, too, although you can add virtually any combination of veggies that you enjoy. For a recipe that provides a perfect pick-me-up in the morning or during your afternoon slump, along with beneficial leafy greens and more, try this green drink recipe from Greatist. Look for organic ingredients if possible:11

Perk-Me-Up Green Drink

Ingredients:

  • 2 medium-size pears
  • 1 cup spinach
  • ¼ cucumber
  • 1 cup cilantro
  • 1 medium-size lime
  • ½-inch ginger

Directions:

  1. Remove the rind from the lime. (You can also leave it on, particularly if the lime is organic.)
  2. Push all ingredients through juicer, pour into two glasses, and stir.

What Else Can You Eat to Benefit Your Vision Health?

Vegetables are important for vision health, but they don’t represent the whole picture. To protect your eyes from disease and maintain proper eyesight even as you age, be sure your diet includes plenty of the following foods for healthy vision:

Organic Pastured Egg Yolks

Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form. According to research,12 adding a couple of eggs to your salad can also increase the carotenoid absorption from the whole meal as much as ninefold.

Keep in mind that once you heat egg yolks (or spinach) the lutein and zeaxanthin become damaged, and will not perform as well in protecting your vision; so cook your eggs as little as possible, such as poached, soft-boiled, or raw.

Wild-Caught Alaskan Salmon

Rich in omega-3s, the omega-3 fat DHA is concentrated in your eye’s retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration.

Those with the highest intake of animal-based omega-3 fats have a 60 percent lower risk of advanced macular degeneration compared to those who consume the least.13 A 2009 study also found that those with the highest consumption of omega-3 fats were 30 percent less likely to progress to the advanced form of the disease over a 12-year period.14

A second study published in 2009 found those with diets high in omega-3 fats, along with vitamin C, vitamin E, zinc, lutein and zeaxanthin, had a lower risk of macular degeneration.15 In addition to wild-caught Alaskan salmons, sardines and anchovies are other good sources of animal-based omega-3s.

Astaxanthin

Wild-caught Alaskan salmon is a good source of astaxanthin, but you may not be able to eat enough of it to reap optimal clinical results. Astaxanthin is produced only by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from ultraviolet radiation.

Compelling evidence suggests this potent antioxidant may be among the most important nutrients for the prevention of blindness. It’s a much more powerful antioxidant than both lutein and zeaxanthin and has been found to have protective benefits against a number of eye-related problems, including:

✓ Cataracts ✓ Age-related macular degeneration (ARMD) ✓ Cystoid macular edema
✓ Diabetic retinopathy ✓ Glaucoma ✓ Inflammatory eye diseases (i.e., retinitis, iritis, keratitis, and scleritis)
✓ Retinal arterial occlusion ✓ Venous occlusion

Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier (beta carotene and lycopene do not), which brings antioxidant and anti-inflammatory protection right to your eyes.

Dr. Mark Tso,16 now of the Wilmer Eye Institute at Johns Hopkins University, but who was my boss when I worked at the University of Illinois Eyebank in the1970s, has demonstrated that astaxanthin easily crosses into the tissues of your eye and exerts its effects safely and with more potency than any of the other carotenoids, without adverse reactions.

Depending on your individual situation, you may want to take an astaxanthin supplement. I recommend starting with 4 milligrams (mg) per day. Krill oil also contains high-quality animal-based omega-3 fat in combination with naturally occurring astaxanthin, albeit at lower levels than what you’ll get from an astaxanthin supplement.

Black Currants

Black currants contain some of the highest levels of anthocyanins found in nature — approximately 190 to 270 milligrams per 100 grams — which is far more than that found in even bilberries. They’re also rich in essential fatty acids, lending added support to their anti-inflammatory properties. Anthocyanins are flavonoids, and the health benefits of these antioxidants are extensive. As discussed in one 2004 scientific paper:17

“Anthocyanin isolates and anthocyanin-rich mixtures of bioflavonoids may provide protection from DNA cleavage, estrogenic activity (altering development of hormone-dependent disease symptoms), enzyme inhibition, boosting production of cytokines (thus regulating immune responses), anti-inflammatory activity, lipid peroxidation, decreasing capillary permeability and fragility, and membrane strengthening.”

For medicinal purposes, many opt for using black currant seed oil, which is available in capsule form. But eating the whole food is always an option, especially when they’re in season.

12 Foods To Eat When You’re Totally Stressed Out

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When work deadlines begin piling up and your social calendar is booked, the last thing you want to hear is to steer clear of the vending machine. Who has time for healthy eating? But when it comes to combating stress levels, what you eat may actually help relieve your tension. Indeed, some foods may help stabilize blood sugar or, better yet, your emotional response. Here, 12 foods to reach for when you’ve just about had enough.

AVOCADO

Green leafy vegetables.
leafy vegetables

It’s tempting to reach for a cheeseburger when stressed, but go green at lunch instead. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,” says Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics. A 2012 study in the Journal of Affective Disorders of 2,800 middle-aged and elderly people and found those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. And, a 2013 study from the University of Otago found that college students tended to feel calmer, happier and more energetic on days they ate more fruits and veggies. It can be hard to tell which came first — upbeat thoughts or healthy eating — but the researchers found that healthy eating seemed to predict a positive mood the next day.

Turkey breast.
You’ve probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. The amino acid, found in protein-containing foods, helps produce serotonin, “the chemical that regulates hunger and feelings of happiness and well-being,” Mangieri says. On its own, tryptophan may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks compared with when they didn’t take it. (The study was funded by the Canadian Institutes of Health Research.) Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans and eggs.

Oatmeal.
If you’re already a carb lover, it’s likely that nothing can come between you and a doughnut when stress hits. First rule of thumb: Don’t completely deny the craving. According to MIT research, carbohydrates can help the brain make serotonin, the same substance regulated by antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs. “Stress can cause your blood sugar to rise, Mangieri says, “so a complex carb like oatmeal won’t contribute to your already potential spike in blood glucose.”

Yogurt.
yogurt

As bizarre as it may sound, the bacteria in your gut might be contributing to stress. Research has shown that the brain signals to the gut, which is why stress can inflame gastrointestinal symptoms; communication may flow the other way too, from gut to brain. A 2013 UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress compared to people who consumed yogurt without probiotics or no yogurt at all. This study was small so more research is needed to confirm the results—but considering yogurt is full of calcium and protein in addition to probiotics, you really can’t go wrong by adding more of it to your diet.

Salmon.
When you’re stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. “The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones,” says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills. One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.

Blueberries.
“When you’re stressed, there’s a battle being fought inside you,” Mangieri says. “The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body’s response to stress and fight stress-related free radicals.” Research has also shown that blueberry eaters experience a boost in natural killer cells, “a type of white blood cell that plays a vital role in immunity, critical for countering stress,” says Cynthia Sass, MPH, RD, Health’s contributing nutrition editor.

Pistachios.
pistachios

When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax. Plus, the added step of cracking open a shell slows down your eating, making pistachios a diet-friendly snack. What’s more, pistachios have heart-health benefits. “Eating pistachios may reduce acute stress by lowering blood pressure and heart rate,” Mangieri says. “The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health.”

Dark chocolate.
Calling all chocoholics: a regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. “Research has shown that it can reduce your stress hormones, including cortisol,” Sass says. “Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. And finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love!” Go for varieties that contain at least 70% cocoa.

Milk.
Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. A 50-year-long study by London’s UCL Institute of Child Health found an association between reduced levels of vitamin D and an increased risk of panic and depression among 5,966 men and women. People who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Other foods high in vitamin D include salmon, egg yolks and fortified cereal.

Seeds.
pumpkin seeds

Flaxseed, pumpkin seeds and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts and fish). Loading up on the mineral may help regulate emotions. “Magnesium has been shown to help alleviate depression, fatigue and irritability,” Sass says. “Bonus: When you’re feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention.”

Avocado.
You can’t just reach for slice after slice of avocado toast during crunch time if you don’t want to gain weight, but this superfruit might help shut down stress-eating by filling your belly and making you feel more satisfied. In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, which reduced their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in.

Cashews.
One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you’re already getting enough zinc, then it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken and yogurt). But, cashews are also rich in omega-3s and protein, so they’re a smart snack no matter what.

Eating spinach every day could make your brain 11 years younger

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We all know that vegetables are good for us – but did you know that eating just one portion of leafy greens a day could stave off dementia?

Delicious: spinach cooked with ginger

Researchers at Rush University in Chicago evaluated the diet and mental ability of around 950 older people every year for two to 10 years.

Participants, who had an average age of 81 years, participated in 19 tests to assess their mental function and identified, from a list of 144 items, what food and drinks featured in their diet.

Those adults who ate leafy green vegetables such as spinach and kale once or twice a day experienced significantly less cognitive decline than those who did not, even when other factors such as education, exercise and family history of dementia were taken into account.

Om average, participants who ate greens halted their mental decline by an average of 11 years, the researchers revealed this week at the Experimental Biology Conference in Boston.

Lead researcher Martha Clare Morris said: “Losing one’s memory or cognitive abilities is one of the biggest fears for people as they get older. Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia.”

Morris said that the benefits of leafy greens were probably linked to their high levels of vitamins and nutrients, such as vitamin K, lutein, folate and beta-carotene.