Priyanka Ray, M.A., B.Ed.
Digital Strategist, Vision Science Academy
At present with many of us opting for low-fat diet, we often tend to ignore healthy fatty food which are essential for our health and overall development. Our bodies need fat for normal functioning and fatty acids are considered as an important part of fat.
Fatty acids help in normal functioning of our nervous system, cells and muscles. According to a study, (1) our bodies cannot produce Essential Fatty Acids (EFA) hence, it is necessary to eat food rich in EFAs. There are mainly two types of EFAs – omega 3 fatty acids and omega 6 fatty acids. The most vital omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Kale, spinach, walnuts, soybeans, flaxseeds and hemp are some examples of food rich in ALA. DHA can be obtained through fatty fish. Some sources of EPA are seafood such as salmon, eel and shrimp.
Figure 1: Omega 3 Supplement.
Studies reveal that omega 3 fatty acids are beneficial for visual health (2). A scientific study by Albert M Potts revealed that DHA has the potential to prevent age-related vision loss in mice. According to Dr Ann Bajart, from Harvard Medical School, the study may be applicable to humans as well. Researchers observed there was no accumulation of toxic A2E at the rear portion of the eyes when mice were given food rich in DHA. Excessive accumulation of A2E in the retinal epithelial cells can lead to blindness. According to Dr Bajart, adequate consumption of DHA may help slow down the degeneration process of the retina since DHA is one of the primary constituents of the retina and the brain. Some sources of DHA are coldwater fish such as salmon, tuna and cod.
Many health organizations recommend taking a minimum of 250-500mg combined EPA and DHA every day for healthy adults.
Figure 2: Adequate Intakes (AIs) for Omega-3s(3)
Omega 3 fatty acids are also believed to help with infant vision development. Research conducted by scholars at Harvard School of Public Health revealed that healthy infants taking DHA supplemented diet displayed better visual awareness at ages of two and four months, in comparison to infants of the same age group who were not fed omega 3 supplements.
Consult an eye care specialist or a medical professional if any problems related to vision arises. Our eyes help us perceive the world around us as beautiful and vibrant. It is our responsibility to take good care of our eyes, treat them whenever required and nurture them.
Figure 3: Salmon a High Source of Omega 3 Fatty Acid.
It is not necessary for us to avoid fatty food all the time. Good fats are essential for our well-being and are required by our body to function properly. Hence, we need to be careful in our selection of food to ensure that our eyes get optimum nutrition for healthy maintenance. Consuming food rich in omega 3 twice a week is beneficial for visual health.
References:
- Omega-3 Fatty Acids: An Essential Contribution [Internet]. The Harvard T. N Chan , The Nutrition Source. Available from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/#:~:text=The human body can make,must get them from food.
- Omega-3 for your eyes. Research finds DHA may help preserve your vision. Harvard Heal Lett. 2012 Aug;37(10):6.
- Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Inst Med Food Nutr Board Washington, DC Natl Acad Press. 2005;
- FoodData Central [Internet]. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. Available from: https://fdc.nal.usda.gov/
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