The benefits of vitamins for the eyes in old age: preservation of vision and improving the quality of life
With age, our eyes undergo natural changes that can lead to a decrease in visual acuity, the development of various diseases and, ultimately, to a deterioration in the quality of life. Age -related changes in the organs of vision can be due to many factors, including genetic predisposition, environmental impact, lifestyle and general health. Vitamins and other nutrients play an important role in maintaining the health of the eyes and slowing down the progression of age -related changes. In this article, we will consider in detail the role of specific vitamins and minerals in maintaining the health of the eyes in old age, their effect on the prevention and treatment of common age -related eyes of the eyes, as well as ways to get them from food and food additives.
Age -related changes in the eyes: Prerequisites for vitamin support
Understanding age -related changes in the eyes is the key to realizing the need for adequate vitamin support. The following changes occur with age:
- Reducing visual acuity: The lens of the eye loses its elasticity, which makes it difficult to focus on close objects (presbyopia). A decrease in contrast sensitivity and vision of vision in conditions of low illumination can also be observed.
- Age macular degeneration (VMD): This disease affects the macula, the central part of the retina, responsible for acute vision. The ESD is one of the main causes of blindness in people over 60 years old. Distinguish dry (atrophic) and wet (exudative) forms of VMD.
- Cataract: The clouding of the lens of the eye, leading to blurry vision and a decrease in color perception. Cataract is a common disease in the elderly and is usually treated surgically.
- Glaucoma: A group of diseases characterized by damage to the optic nerve, often associated with increased intraocular pressure. Glaucoma can lead to irreversible loss of vision, if not treated.
- Dry eye syndrome: Insufficient production of tear fluid or its increased evaporation, leading to discomfort, a feeling of sand in the eyes and visual impairment.
- Diabetic retinopathy: Damage to the blood vessels of the retina caused by a high level of blood sugar in diabetes. Diabetic retinopathy can lead to blindness.
These age -related changes, as a rule, are accompanied by oxidative stress, inflammation and a decrease in antioxidant protection of the eyes. In this regard, ensuring the sufficient receipt of vitamins and minerals with antioxidant and anti -inflammatory properties becomes extremely important for maintaining the health of the eyes in old age.
Vitamin A (retinol) and its role in vision
Vitamin A plays a key role in maintaining the health of the cornea, retina and optic nerve. It is necessary for:
- Formation of rhodopsin: Rhodopsin is a photosensitive pigment contained in the wands of the retina responsible for vision in low light conditions. Vitamin A deficiency can lead to “chicken blindness” (nickthalopia) – vision of vision in the dark.
- Maintaining the health of the cornea: Vitamin A is necessary to maintain the integrity of the corneal epithelium, which provides protection of the eye from infections and damage. Vitamin A deficiency can lead to dryness of the cornea (xerophthalmia) and damage to the cornea.
- The functioning of the lacrimal glands: Vitamin A is necessary for the normal functioning of the lacrimal glands and the production of tear fluid. Vitamin A deficiency can aggravate dry eye syndrome.
Sources of vitamin A:
- Retinol (active form of vitamin A): Contained in animal products, such as liver, egg yolk, dairy products.
- Beta-carotene (provitamin A): Contained in plant products, such as carrots, sweet potatoes, spinach, pumpkin, apricots. The body transforms beta-carotene into vitamin A.
Cautions: An excess of vitamin A can be toxic. It is recommended to observe moderation in the consumption of products rich in vitamin A, and to avoid taking high doses of vitamin additives without consulting a doctor.
Vitamin C (ascorbic acid) and its antioxidant properties
Vitamin C is a powerful antioxidant that protects the eye cells from damage by free radicals. He plays an important role in:
- Protection of the lens from oxidative stress: Vitamin C helps to prevent oxidation of lens proteins, which is one of the factors in the development of cataracts.
- Maintaining the health of blood vessels of the retina: Vitamin C strengthens the walls of blood vessels and improves blood circulation in the retina, which is important for the prevention of diabetic retinopathy and the EMD.
- Improving the assimilation of other nutrients: Vitamin C helps to absorb iron, which is also necessary for the health of the eyes.
Sources of vitamin C:
- Fruits and vegetables such as citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, bell pepper, broccoli, spinach.
Cautions: Vitamin C is a water -soluble vitamin, and its excess is usually excreted from the body in urine. However, taking very high doses of vitamin C can cause gastrointestinal disorders.
Vitamin E (Tokoferol) and protection against free radicals
Vitamin E is another important antioxidant that protects the eye cells from damage by free radicals. It is especially important for:
- Protection of lipids of cell membranes: Vitamin E is a fat -soluble vitamin and protects cell membranes from oxidation. This is especially important for retinal cells that contain a large number of lipids.
- IUD prevention: Some studies show that vitamin E can reduce the risk of EMD.
- Improving blood circulation in the eyes: Vitamin E helps to expand blood vessels and improve blood circulation, which is important for nutrition of eye cells.
Sources of vitamin E:
- Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach.
Cautions: Vitamin E is a fat -soluble vitamin, and its excess can accumulate in the body. Taking high doses of vitamin E can increase the risk of bleeding. It is recommended to observe moderation in the consumption of products rich in vitamin E, and avoid taking high doses of vitamin additives without consulting a doctor.
B vitamins and optic nerve health
B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve. They are necessary for:
- Metabolism of nerve cells: Vitamins B1, B6 and B12 are involved in the metabolism of nerve cells and provide them with energy.
- Transmission of nerve impulses: B vitamins are necessary for the normal transmission of nerve impulses, which is important for the functioning of the optic nerve.
- Protection of nerve cells from damage: B vitamins have antioxidant properties and protect nerve cells from damage to free radicals.
B vitamins deficiency can lead to damage to the optic nerve and the development of optical neuropathy.
Sources of B vitamins B:
- Vitamin B1 (TIAMIN): Whole grain products, pork, legumes, nuts.
- Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green vegetables.
- Vitamin B3 (Niacin): Meat, fish, poultry, nuts, whole grain products.
- Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, potatoes.
- Vitamin B12 (cobalamin): Products of animal origin (meat, fish, eggs, dairy products). Vitamin B12 in the form of additives is recommended to vegetarians and vegans.
- Folic acid (vitamin B9): Green leafy vegetables, legumes, citrus fruits.
Cautions: B vitamins are water -soluble vitamins, and their excess is usually excreted from the body in urine. However, taking very high doses of some vitamins of group B can cause side effects.
Luthein and Zeaksantin: carotenoids to protect makula
Luthein and Zeaksantin are carotenoids that accumulate in the makul of the retina and protect it from damage in blue light and free radicals. They play an important role in:
- Blue light filtering: Luthein and zeaxantin absorb blue light, which can damage the retinal cells.
- Makula antioxidant protection: Luthein and zeaxantin neutralize free radicals formed in the macula under the influence of light and oxygen.
- Prevention of the VMD: Numerous studies have shown that sufficient consumption of lutein and zeaxanthin reduces the risk of the development of the VMD and slows down its progression.
Sources of Luthein and Zeaksanthin:
- Dark green leafy vegetables (spinach, cabbage, broccoli), egg yolk, corn, pepper.
Recommended dose: The recommended daily dose of lutein and zeaxantin is 10-20 mg.
Zinc: an important mineral for the health of the retina
Zinc is an important mineral that plays a role in various biochemical processes in the body, including vision. It is necessary for:
- The functioning of the retinal enzymes: Zinc is part of the enzymes involved in the metabolism of the retina and ensuring its antioxidant protection.
- Vitamin A transport from the liver to the retina: Zinc is necessary for the synthesis of protein, which transfers vitamin A from the liver to the retina.
- IUD prevention: Studies have shown that zinc can slow down the progression of the VMD.
Sources of zinc:
- Meat, fish, seafood, nuts, seeds, legumes, whole grain products.
Recommended dose: The recommended daily dose of zinc is 8-11 mg.
Cautions: Taking high doses of zinc can violate the absorption of copper.
Omega-3 fatty acids and eye health
Omega-3 fatty acids, especially daily-zahexaenic acid (DHG) and eicoprandentaenoic acid (EPC), are important for the health of the eyes. They are part of the mellic membranes of the retina and play a role in:
- Maintaining the structure and functions of the retina: DGC is the main structural component of the retina and is necessary for the normal functioning of photoreceptors.
- Prevention of dry eye syndrome: Omega-3 fatty acids reduce inflammation and improve the production of tear fluid, which helps alleviate the symptoms of dry eye syndrome.
- Prevention of the VMD: Some studies have shown that omega-3 fatty acids can reduce the risk of VMD.
Sources of omega-3 fatty acids:
- Fat fish (salmon, tuna, sardines, herring), linen seed, chia seeds, walnuts.
Recommended dose: The recommended daily dose of DHC and EPK is 250-500 mg.
The choice of vitamin eyes for old age
When choosing vitamin additives for the eyes in old age, the following factors should be taken into account:
- Composition: The vitamin supplement should contain vitamins and minerals necessary for the health of the eyes, such as vitamin A, vitamin C, vitamin E, vitamins of group B, lutein, zeaxantin, zinc and omega-3 fatty acids.
- Dosage: The dosage of vitamins and minerals must comply with recommended daily standards. Do not exceed the recommended doses without consulting a doctor.
- Quality: Choose vitamin additives from trusted manufacturers that guarantee the quality and safety of products.
- Individual needs: Consult a doctor to determine what vitamin additives you need, given your health status and medications taken.
Important: Vitamin additives are not a replacement for a healthy diet. Try to receive vitamins and minerals from food.
Eye nutrition: diet rich in vitamins and minerals
A balanced diet rich in vitamins and minerals is the basis of the health of the eyes. Include the following products in your diet:
- Fruits and vegetables: Bright fruits and vegetables, such as carrots, sweet potatoes, spinach, cabbage, broccoli, bell pepper, oranges, lemons, kiwi, rich in vitamins A, C, E, lutein and zeaxantin.
- Fish: Fat fish, such as salmon, tuna, sardines, herring, is rich in omega-3 fatty acids.
- Nuts and seeds: Nuts (almonds, hazelnuts, walnuts) and seeds (sunflower, pumpkin, flax, chia) are rich in vitamin E, zinc and omega-3 fatty acids.
- Eggs: Egg yolk is rich in lutein and zeaxantin.
- Whole grain products: All -grain products are rich in vitamins of group B.
Limit consumption:
- Processed products containing a lot of sugar and saturated fats.
- Transjirs contained in Margarine and some fried products.
Other factors affecting the health of the eyes in old age:
In addition to vitamins and minerals, other factors affect the health of the eyes in old age:
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify eye diseases in the early stages and begin timely treatment. People over 60 years old are recommended to undergo an examination by an ophthalmologist at least once a year.
- Eye protection from ultraviolet radiation: Wear sunglasses to protect your eyes from the harmful effects of ultraviolet radiation.
- Refusal of smoking: Smoking increases the risk of developing many eyes of the eyes, including VMD and cataracts.
- Control of blood pressure and blood sugar: High blood pressure and high blood sugar can damage the blood vessels of the retina and lead to diabetic retinopathy and glaucoma.
- Sufficient sleep: The lack of sleep can lead to dry eyes and visual impairment.
- Regular physical exercises: Regular physical exercises improve blood circulation and reduce the risk of developing many diseases, including eye diseases.
- Stress management: Stress can worsen vision. Use relaxation methods such as yoga or meditation to cope with stress.
Conclusion
Maintaining the health of the eyes in old age requires an integrated approach, including a balanced diet, rich in vitamins and minerals, regular examinations by ophthalmologist, protecting the eyes from ultraviolet radiation, rejection of smoking, monitoring blood pressure and blood sugar, sufficient sleep, regular physical exercises and stress management. Adequate consumption of vitamins and minerals, especially vitamin A, vitamin C, vitamin E, vitamins of group B, lutein, zexanthin, zinc and omega-3 fatty acids, plays an important role in the prevention and treatment of age-related diseases of the eyes and maintaining good vision for many years.