Omega-3 Fatty Acids and Eye HealthYou probably already know the importance of omega-3 fatty acids for a healthy brain. But did you know that these essential fatty acids (EFAs) may benefit eye health as well?
These fats are called essential fatty acids because without them we die - they indeed are essential.
What are Essential Fatty Acids?There are two types of EFAs: √ Omega-6 EFAs - found in vegetable oils such as corn oil and soybean oil √ Omega-3 EFAs - found in walnut oil, flaxseed oil, fatty fish, and marine plankton The two critical types are: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both DHA and EPA are NOT found in plant food sources such as flax, walnuts or canola oil. These plant sources are however rich in alpha-linolenic acid (ALA). However, the metabolic conversion of ALA to DHA/EPA (combined) is very ineffecient. The most direct way of providing DHA plus EPA for the body is through eating cold water fish or fish oil supplements. Docosahexaenoic Acid (DHA) is a type of omega-3 fatty acid, an essential nutrient that has been studied for its 
Although it is found in most tissues throughout the body, the highest concentrations of DHA are in:1) the brain, 2) the nervous system and 3) the retina of the eye.The low fat diet craze of the last several years has resulted in a lot of misinformation about the importance of fat in our diet. 
I was one of these misinformed people who stuck to a very low fat diet, not realizing how important essential fatty acids are to our brains, muscles, nerves and yes, our eyes. However, not all fat is good for us. It is important to know what fats to stay away from and what fats we should incorporate into our diet. Essential Fatty Acid DeficiencyTrue essential fatty acid deficiency is not that common, however most people, especially those in the U.S., do not get enough essential fatty acids.In fact some sources say up to 99% of our population is low in omega 3s. Why is that? EFAs are fatty acids that cannot be made by the body. We can only get them through the food we eat. To learn more about the health effects of EFA deficiency click here: Essential Fatty Acid Deficiency Omega-3 to Omega-6 Ratio is Critical for AMD Prevention
According to Dr. Lylas Mgk, M.D., author of Macular Degeneration-the Complete Guide to Saving and Maximizing your Sight, one of the main risk factors for developing age related macular degeneration is a diet too high in omega-6 fatty acids and too low in omega-3 fatty acids.
The trouble is that in today's diet, that includes fast foods and boxed and packaged foods, we get way more omega-6 EFAs than omega-3 EFAs.
So to reap the benefit of omega-3's in our diet, we must reduce the amount of omega-6s EFAs. So let's talk about how to get more omega-3's and how to reduce our omega-6 consumption.The most simple way to reduce omega-6s in our diet is to reduce eating fast food and foods found in boxes or packages. Fast foods and foods such as cookies, crackers and snacks are all high in omega-6s. 
Use extra virgin olive oil for cooking and for your salad dressings.
What is Fish Oil?So, what are the right oils and how can eating the right oils help prevent macular degeneration ?The best source of the right fat is in cold water fish.
Examples of cold water fish are:
√ salmon √ makerel
√ herring
√ sardine √ tuna Because of the many toxins in the farmed and Atlantic versions of salmon, it is recommended that you eat wild Alaskan salmon. What if you don't like fish? It appears that fish oil supplements can provide the same benefits. A study from Archives of Pathology and Laboratory Medicine, January 2005 determined that fish oil supplements offer the same benefit as whole fish with less risk of toxicity. To learn more click here: Nodic Fish Oil, Carlsons Fish Oil or Fish Oil Tablets?There is a great selection of fish oil tablets or liquid fish oil to supplement your omega 3 diet. To learn about your different options and how much to take click here: Nordic Fish Oil
Molecularly distilled simply means that it is a process that removes all the toxins from the fish oils and makes it safe for humans to take. Oils that are not molecularly distilled will contain traces of toxins that can be harmful to your health.
Omega 3 fish oil should contain the maximum amount of EPA and DHA fats. The Recommended Daily Intake determined by EFA experts is a total daily intake of 650 mg including at least: √ 220 mg EPA √ 220 mg of DHA
Omega 3 ResearchSeveral studies have shown the correlation between omega 3 fatty acid consumption and the risk of macular degeneration. Increasing the amount of oily fish consumption to just 2 servings per week can reduce the risk of macular degeneration.Researchers from Australia and Singapore published a study entitled, "Dietary Omega-3 Fatty Acid and Fish Intake in the Primary Prevention of Age-Related Macular Degeneration: A Systematic Review and Meta-analysis." To read more about omega 3 research and macular degeneration click here:
Omega 3 Research
How do Fatty Acids Help Prevent Macular Degeneration?These fats are called "essential" fatty acids, because humans don't have the ability to make them in their bodies.Therefore, they must get these fats from diet or nutritional supplements. Omega-3 fatty acids include:
√ alpha-linolenic acid (ALA)√ docosahexaenoic acid (DHA) √ eicosapentaenoic acid (EPA) Both DHA and EPA are long-chain fatty acids, that protect against - oxidative, inflammatory and age-related degenerative changes. These three damaging processes result in the development of age related macular degeneration. Furthermore, long-chain omega-3 FA's, and especially DHA, form a critical part of the healthy retina. Because of their apparent benefits, the National Eye Institute is currently performing the Go from Omega-3 to Macular Degeneration Prevention
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