Fatty Acids For The Eyes & Brain: The Good And The Bad

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Good For The Eyes; Good For The Brain

We’ve written before about omega-3 fatty acids, covering the basics and some lesser-known things:

What Omega-3 Fatty Acids Really Do For Us

…and while we discussed its well-established benefits against cognitive decline (which is to be expected, because omega-3 is good against inflammation, and a large part of age-related neurodegeneration is heavily related to neuroinflammation), there’s a part of the brain we didn’t talk about in that article: the eyes.

We did, however, talk in another article about supplements that benefit the eyes and [the rest of the] brain, and the important links between the two, to the point that an examination of the levels of lutein in the retina can inform clinicians about the levels of lutein in the brain as a whole, and strongly predict Alzheimer’s disease (because Alzheimer’s patients have significantly less lutein), here:

Brain Food? The Eyes Have It!

Now, let’s tie these two ideas together

In a recent (June 2024) meta-analysis of high-quality observational studies from the US and around the world, involving nearly a quarter of a million people over 40 (n=241,151), researchers found that a higher intake of omega-3 is significantly linked to a lower risk of macular degeneration.

To put it in numbers, the highest intake of omega-3s was associated with an 18% reduced risk of early stage macular degeneration.

They also looked at a breakdown of what kinds of omega-3, and found that taking a blend DHA and EPA worked best of all, although of people who only took one kind, DHA was the best “single type” option.

You can read the paper in full, here:

Association between fatty acid intake and age-related macular degeneration: a meta-analysis

A word about trans-fatty acids (TFAs)

It was another feature of the same study that, while looking at fatty acids in general, they also found that higher consumption of trans-fatty acids was associated with a higher risk of advanced age-related macular degeneration.

Specifically, the highest intake of TFAs was associated with a more than 2x increased risk.

There are two main dietary sources of trans-fatty acids:

  • Processed foods that were made with TFAs; these have now been banned in a lot of places, but only quite recently, and the ban is on the processing, not the sale, so if you buy processed foods that contain ingredients that were processed before 2021 (not uncommon, given the long life of many processed foods), the chances of them having TFAs is higher.
  • Most animal products. Most notably from mammals and their milk, so beef, pork, lamb, milk, cheese, and yes even yogurt. Poultry and fish technically do also contain TFAs in most cases, but the levels are much lower.

Back to the omega-3 fatty acids…

If you’re wondering where to get good quality omega-3, well, we listed some of the best dietary sources in our main omega-3 article (linked at the top of today’s).

However, if you want to supplement, here’s an example product on Amazon that’s high in DHA and EPA, following the science of what we shared today 😎

Take care!

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  • Cabbage vs Cauliflower – Which is Healthier?

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    Our Verdict

    When comparing cabbage to cauliflower, we picked the cauliflower.

    Why?

    First, let’s note: these are two different cultivars of the same species (Brassica oleracea) and/but as usual (we say, as there are a lot of cultivars of Brassica oleracea, and we’ve done a fair few pairings of them before) there are still nutritional differences to consider, such as…

    In terms of macros, cabbage has very slightly more carbs and fiber, while cauliflower has very slightly more protein. However, the numbers are all so close (and the glycemic index equal), such that we’re going to call the macros category a tie.

    In the category of vitamins, cabbage has more of vitamins A, B1, E, and K, while cauliflower has more of vitamins B2, B3, B5, B6, B7, B9, C, and choline. Superficially, this is a clear 8:4 win for cauliflower; it’s worth noting though that the differences in amounts are mostly small, so this isn’t as big a win as it looks like. Still a win for cauliflower, though.

    When it comes to minerals, it’s a similar story: cabbage has a little more calcium, iron, and manganese, while cauliflower has a little more copper, magnesium, phosphorus, potassium, and zinc. This time a 6:3 win for cauliflower, and again, the margins are small so there’s really not as much between them as it looks like. Still a win for cauliflower, though.

    In short: enjoy either or both (diversity is good), but the most nutritionally dense is cauliflower, even if cabbage isn’t far behind it.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Eat to Beat Depression and Anxiety – by Dr. Drew Ramsey

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    Most of us could use a little mood boost sometimes, and some of us could definitely stand to have our baseline neurochemistry elevated a bit. We’ve probably Googled “foods to increase dopamine”, and similar phrases. So, why is this a book, and not just an article saying to eat cashews and dark chocolate?

    Dr. Drew Ramsey takes a holistic approach to health. By this we mean that to have good health, the whole body and mind must be kept healthy. Let a part slip, and the others will soon follow. Improve a part, and the others will soon follow, too.

    Of course, there is only so much that diet can do. Jut as no diet will replace a Type 1 Diabetic’s pancreas with a working one, no diet will treat the causes of some kinds of depression and anxiety.

    For this reason, Dr. Ramsey, himself a psychiatrist (and a farmer!) recommends a combination of talking therapy and diet, with medications as a “third leg” to be included when necessary. The goal, for him, is to reduce dependence on medications, while still recognizing when they can be useful or even necessary.

    As for the practical, actionable advices in the book, he does (unsurprisingly) recommend a Mediterranean diet. Heavy on the greens and beans, plenty of colorful fruit and veg, small amounts of fish and seafood, even smaller amounts of grass-fed beef and fermented dairy. He also discusses a bunch of “superfoods” he particularly recommends.

    Nor does he just hand-wave the process; he talks about the science of how and why each of these things helps.

    And in practical terms, he even devotes some time to helping the reader get our kitchen set up, if we’re not already ready-to-go in that department. He also caters to any “can’t cook / won’t cook” readers and how to work around that too.

    Bottom line: if you’d like to get rewiring your brain (leveraging neuroplasticity is a key component of the book), this will get you on track. A particular strength is how the author “thinks of everything” in terms of common problems that people (especially: depressed and anxious people!) might have in implementing his advices.

    Click here to check out “Eat to Beat Depression and Anxiety” and get rebuilding your brain for a happier future!

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  • 7 Fruits Every Senior Should Eat Today (And Why)

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    What will you prioritize in the new year?

    Fruits to enjoy regularly

    The 7 fruits recommended for seniors in this video are:

    Apples

    • Rich in soluble fiber (pectin) for lowering LDL cholesterol.
    • Contains phytochemicals such as quercetin and other polyphenols that reduce inflammation and support heart health.
    • High in vitamin C for immunity, skin elasticity, and joint health.

    Bananas

    • Natural energy boost from carbohydrates.
    • High in potassium for regulating blood pressure, fluid balance, and preventing muscle cramps.
    • Supports cardiovascular health and muscle function.

    Avocados

    • Rich in monounsaturated fats to improve cholesterol levels.
    • High in potassium for blood pressure regulation.
    • Contains vitamins E and K for brain health and bone density.

    Grapes

    • Hydrating and rich in antioxidants like resveratrol, which supports circulation and reduces inflammation.
    • Contain vitamins C and K for immunity and bone health.

    Plums

    • Natural laxative with high fiber and sorbitol for digestive health.
    • Rich in potassium and vitamin K for bone density and reducing osteoporosis risk.
    • Contain polyphenols for reducing inflammation and supporting cognitive health.

    Pomegranates

    • Anti-inflammatory and antioxidant-rich (especially punicalagins and anthocyanins).
    • Supports heart health, improves cholesterol levels, and promotes brain health.
    • May help inhibit cancer cell growth in specific types.

    Kiwi

    • High in vitamin C to boost immunity.
    • Rich in fiber and enzymes for digestive health.
    • Low glycemic index, suitable for blood sugar management.

    10almonds note: a lot of those statements can go for a lot of fruits, but those are definitely high on the list for the qualities mentioned!

    For more on all the above, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← there are two fruits that appear on both lists!

    Take care!

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Related Posts

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  • Beyond Supplements: The Real Immune-Boosters!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Real Immune-Boosters

    What comes to your mind when we say “immune support”? Vitamin C and maybe zinc? Those have their place, but there are things we can do that are a lot more important!

    It’s just, these things are not talked about as much, because stores can’t sell them to you

    Sleep

    One of the biggest difference-makers. Get good sleep! Getting at least 7 hours decent sleep (not lying in bed, not counting interruptions to sleep as part of the sleep duration) can improve your immune system by three or four times.

    Put another way, people are 3–4 times more likely to get sick if they get less sleep than that on average.

    Check it out: Behaviorally Assessed Sleep and Susceptibility to the Common Cold

    Eat an anti-inflammatory diet

    In short, for most of us this means lots of whole plant foods (lots of fiber), and limited sugar, flour, alcohol.

    For more details, you can see our main feature on this: Keep Inflammation At Bay!

    You may wonder why eating to reduce inflammation (inflammation is a form of immune response) will help improve immune response. Put it this way:

    If your town’s fire service is called out eleventy-two times per day to deal with things that are not, in fact, fires, then when there is a fire, they will be already exhausted, and will not do their job so well.

    Look after your gut microbiota

    Additionally, healthy gut microbiota (fostered by the same diet we just described) help keep your body pathogen-free, by avoiding “leaky gut syndrome” that occurs when, for example, C. albicans (you do not want this in your gut, and it thrives on the things we just told you to avoid) puts its roots through your intestinal walls, making holes in them. And through those holes? You definitely do not want bacteria from your intestines going into the rest of your body.

    See also: Gut Health 101

    Actually get that moderate exercise

    There’s definitely a sweet-spot here, because too much exercise will also exhaust you and deplete your body’s resources. However, the famous “150 minutes per week” (so, a little over 20 minutes per day, or 25 minutes per day with one day off) will make a big difference.

    See: Exercise and the Regulation of Immune Functions

    Manage your stress levels (good and bad!)

    This one swings both ways:

    • Acute stress (like a cold shower) is good for immune response. Think of it like a fire drill for your body.
    • Chronic stress (“the general everything” persistently stressful in life) is bad for immune response. This is the fire drill that never ends. Your body’s going to know what to do really well, but it’s going to be exhausted already by the time an actual threat hits.

    Read more: Effects of Stress on Immune Function: the Good, the Bad, and the Beautiful

    Supplement, yes.

    These are far less critical than the above things, but are also helpful. Good things to take include:

    Enjoy, and stay well!

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  • Kiwi Fruit vs Pineapple – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing kiwi fruit to pineapple, we picked the kiwi.

    Why?

    In terms of macros, they’re mostly quite comparable, being fruits made of mostly water, and a similar carb count (slightly different proportions of sugar types, but nothing that throws out the end result, and the GI is low for both). Technically kiwi has twice the protein, but they are fruits and “twice the protein” means “0.5g difference per 100g”. Aside from that, and more meaningfully, kiwi also has twice the fiber.

    When it comes to vitamins, kiwi has more of vitamins A, B9, C, E, K, and choline, while pineapple has more of vitamins B1, B2, B3, B5, and B6. This would be a marginal (6:5) win for kiwi, but kiwi’s margins of difference are greater per vitamin, including 72x more vitamin E (with a cupful giving 29% of the RDA, vs a cupful of pineapple giving 0.4% of the RDA) and 57x more vitamin K (with a cupful giving a day’s RDA, vs a cupful of pineapple giving a little under 2% of the RDA). So, this is a fair win for kiwi.

    In the category of minerals, things are clear: kiwi has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pineapple has more manganese. An overwhelming win for kiwi.

    Looking at their respective anti-inflammatory powers, pineapple has its special bromelain enzymes, which is a point in its favour, but when it comes to actual polyphenols, the two fruits are quite balanced, with kiwi’s flavonoids vs pineapple’s lignans.

    Adding up the sections, it’s a clear win for kiwi—but pineapple is a very respectable fruit too (especially because of its bromelain content), so do enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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  • How To April Fool Yourself Into Having A Nutrient-Dense Diet!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    These nutrient-dense foods pack such a punch you only need a bit added to your meal…

    • “Have 5 servings of fruit per day”—popular wisdom in the West
    • “Have 7 servings of fruit per day!”—generally held as the norm in Japan
    • “Have these 12 things that are mostly fruit & veg & nuts each day”Dr. Greger’s Daily Dozen
    • “Does the pickle that comes with a burger count?”—an indication of how much many people struggle.

    For what it’s worth: pickles are a good source of some minerals (and some healthy gut bacteria too), but are generally too high in sodium to be healthy for most people beyond in the most modest moderation.

    But! It can be a lot easier, and without sitting down to a salad buffet every day!

    Here are some sneaky tips:

    (call it our nod to April Fool’s Day, because tricking yourself into eating more healthily is a top-tier prank)

    Beyond soups and smoothies

    Soups and smoothies are great, because we can take a lot of nutrients that way without actually oing much eating. And if we’ve a want or need to hide something, blending it does a fine job. However, we’re confident you already know how to make soups and smoothies. So…

    Sauces are another excellent place to put nutrients—and as a bonus, homemade sauces will mean skipping on the store-bought sauces whose ingredients all-too-often look something like “sugar, water, spirit vinegar, glucose-fructose syrup, modified maize starch, maltodextrin, salt…”

    Top things to use as a main base ingredient in sauces:

    • Tomato purée—so much lycopene, and great vitamins too! Modest flavour, but obviously only sensible for what you intend to be a tomato-based sauce. Use it to make anything from marinara sauce to ketchup, sweet-and-sour to smoky barbecue.
    • Lentils/beans—if unsure, red lentils or haricot beans have a very mild taste, and edamame beans are almost not-there, flavor-wise. But cooked and blended smooth, these are high-protein, iron-rich, flavonoid-heavy, and a good source of fiber too. Can be used as the base of so many savory creamy sauces!
    • Corn—that yellow color? It’s all the lutein. Home-made creamed corn goes great as a dipping sauce! Added spices optional.

    Vegetables that punch above their weight

    Sometimes, you might not want to eat much veg, but a small edible side-dish could be appealing, or even a generous garnish. In those cases, if you choose wisely, you can have a lot of nutrients in a tiny portion. Here are some that have an absurd nutrient-to-size ratio:

    Cacao nibs—one for the dessert-lovers here, but can also garnish a frothy coffee, your morning overnight oats, or if we’re honest, can also just be snacked on! And they keep for ages. Botanically technically a fruit, but we’re going to throw it in here. As for health qualities? Where to begin…

    They:

    …which is starting to look like a pattern, isn’t it? It’s good against cancer.

    Brussels sprouts—if your knee-jerk reaction here wasn’t one of great appeal, then consider: these are delicious if done right.

    Buy them fresh, not frozen (nothing nutritionally wrong with frozen if you like them—we’re just doing the extra-level tastiness here). Wash them and peel them, then cut twice from the top to almost-the-bottom, to quarter them in a way that they still stay in one piece. Rub them (or if you’re going easier on the fats, spray them) with a little olive oil, a tiny touch of lemon juice, and sprinkle a little cracked black pepper. Sautée them. We know people will advise roasting, which is also great, but try the sautée approach, and thank us later.

    Four sprouts is already a sufficient daily serving of cruciferous vegetables, and provides so many health benefits, with not just a stack of vitamins and minerals, but also have anti-cancer properties, are great for your heart in multiple ways, and reduce inflammation too. They’re literally one of the healthiest foods out there and you only need a tiny portion to benefit.

    Kale—Don’t like the taste/texture? That’s OK, read on… No surprises here, but it’s crammed with vitamins and minerals.

    • If you don’t care for the bitter taste, cooking it (such as by steaming it) takes that away.
    • If you don’t care for the texture, baking it with a little sprayed-on olive oil changes that completely (and is how “kale chips” are made).
    • If you don’t care for either? Do the “kale chips” thing mentioned above, but do it on a lower heat for longer—dry it out, basically. Then either blend it in a food processor, or by hand with a pestle and mortar (it turns to powder very easily, so this won’t be hard work), and you now have a very nutrient-dense powder that tastes of very little. While fries are not a health food, an example here is that you can literally dust fries with it and they won’t taste any different but you got a bunch of vitamins and minerals added from a whole food source.
      • If going for the above approach, do it in batch and make yourself a jar of it to keep handy with your seasonings collection!

    Bell peppers—Working hard to justify their high prices in the grocery store, these are very high in vitamins, especially rich in carotenoids, including lutein, and as a bonus, they’re also full of antioxidants. So, slice some and throw them at whatever else you’re cooking, and you’ve added a lot of nutrients for negligible effort.

    Garlic—once you’ve done the paperwork, garlic not only makes bland meals delicious, but is also a treasure trove of micronutrients. It has a stack of vitamins and minerals, and also contains allicin. If you’ve not heard of that one, it’s the compound in garlic that is so good for blood pressure and heart health. See for example:

    If an apple a day keeps the doctor away, just imagine what a bulb of garlic can do (come on, we can’t be the only ones who measure garlic by the bulb instead of by the clove, right?)!

    But in seriousness: measure garlic with your heart—have lots or a little, per your preference. The whole point here is that even a little of these superfoods can make a huge difference to your health!

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