Omega-3 Fatty Acids Help in the Prevention of Macular Degeneration - By Nancy Hirsch, CN
A new study in the May issue of Archives of Ophthalmology
confirms that people whose diet consists of omega-3 fatty acids are
less likely to develop age-related macular degeneration (AMD). AMD is
the leading cause of severe vision loss among those older than 65 years
of age. It causes the loss of central vision, leaving only peripheral,
or side vision. Although it does not usually lead to total blindness,
it is the most common form of sight loss.The protective associations of omega-3 fatty acids were mainly apparent in those with a reduced omega-6 to omega-3 ratio. "Diets with higher ratios produce larger quantities of metabolic products that contribute to inflammation, which has been implicated in macular degeneration pathogenesis," the researchers of the study said.
Omega-3 fats are essential fatty acids (EFAs). They are vital for health, and the body can't make them, so they must be obtained from our diet. The active ingredients in omega-3 fats are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and both are capable of reducing the overwhelming high and pro-inflammatory omega-6 to omega-3 fatty acid ratio.
There has been increasing interest lately in the role that diet plays in macular degeneration. The study found that eating one serving of fish per week was associated with a 31 percent lower risk of developing early AMD, and eating one to two servings of nuts per week was associated with a 35 percent lower risk. These fatty acids may protect the eyes by preventing the buildup of plaque in the arteries and reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina.
Omega-3 fatty acids are often lacking in the standard American diet. Instead, omega-6 fatty acids predominate. It's important to maintain an appropriate balance of omega-3 and omega-6 fatty acids in the diet. Omega-3 fats help reduce inflammation, and most omega-6 fatty acids, mainly in the form of processed and refined vegetable oils, tend to encourage it. There are, however, good sources of omega-6 oils in the form of organic, unprocessed sunflower or sesame oil. It's only when the oil is heated and processed that it becomes damaged and unhealthy. It's important to maintain a good balance between omega-3 fats and omega-6 fats in order to maintain optimum health.
Some examples of foods that contain omega-3 fats are salmon, albacore tuna, sardines, flaxseed, walnuts and wheat germ. The primary sources of omega-6 fats are refined corn, canola and soy oil, hydrogenated or partially hydrogenated fats, margarine and most processed and fast foods. While the ideal ratio of omega-6 to omega-3 is thought to be 2:1, most people consume ratios closer to 10:1 or even 20:1. One can get their omega-6 to omega-3 ratio closer to the ideal level simply by cutting back on heated vegetable oils and processed foods.
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