Necessary vitamins for the health of the eyes

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Necessary vitamins for the health of the eyes: full nutrition guide for optimal vision

Section 1: Fundamentals of vision and the role of vitamins

Vision, one of the most important feelings of a person, allows us to perceive the world around us in all its diversity. The complex process of light processing and its transformation into nerve impulses, which the brain interprets as images, requires the coordinated work of many eye structures, including cornea, lens, retina and visual nerve. To maintain the optimal function of these structures and prevent various eye diseases, it is necessary to ensure sufficient intake of certain vitamins and nutrients into the body.

Vitamins play a decisive role in maintaining the health of the eyes, acting as antioxidants, protecting the cells from damage by free radicals, improving the blood supply to the eyes, supporting the functioning of the optic nerve and preventing age -related degenerative changes. The deficiency of certain vitamins can lead to the development of serious eye diseases, such as dry eyes, night blindness, cataracts and age -related macular degeneration (VMD).

Section 2: Vitamin A: Key to a healthy cornea and night vision

Vitamin A is a fat -soluble vitamin necessary to maintain the health of the cornea, a transparent outer layer of the eye, and ensure normal night vision. It is involved in the formation of a rhodopsin, a photosensitive pigment contained in the sticks of the retina, cells responsible for vision in low light conditions.

  • Vitamin A functions in vision:

    • Maintaining the health of the cornea: Vitamin A helps maintain the integrity of the corneal epithelium, preventing dry eyes and providing clear vision.
    • Improving night vision: Rhodopsin, formed with the participation of vitamin A, allows the eyes to adapt to the darkness and see in low light conditions.
    • Infections protection: Vitamin A strengthens the immune system and protects the eyes from bacterial and viral infections.

  • Sources of vitamin A:

    • Animal sources: Liver, egg yolk, butter, oily fish (salmon, tuna).
    • Plant sources (beta-carotene): Carrots, sweet potatoes, pumpkin, spinach, cabbage, apricots, mangoes. Beta-carotene is provitamin A, which the body transforms into vitamin A.

  • Deficiency of vitamin A and its consequences:

    • Dry eyes (xerophthalmia): The deficiency of vitamin A leads to a violation of the formation of tear fluid and dryness of the cornea, causing discomfort, irritation and deterioration of vision.
    • Night blindness (Nicatalopia): Vitamin A deficiency reduces the level of rhodopsin, which complicates the adaptation of the eyes to the darkness and leads to visual impairment in low light conditions.
    • Bito spots: The appearance of grayish-white plaques on the conjunctiva indicating a deficiency of vitamin A.
    • The softening of the cornea (keratomulation): In severe cases, vitamin A deficiency can lead to softening and destruction of the cornea, which can lead to blindness.

  • Recommended daily dose of vitamin A:

    • Adult men: 900 μg RAE (retinol equivalent)
    • Adult women: 700 μg RAE
    • Children: depending on age, from 300 to 600 μg RAE

  • Cautions: Excessive use of vitamin A from additives can be toxic, causing side effects such as nausea, vomiting, headache, dizziness and liver damage. The receipt of vitamin A from plant sources (beta-carotene) is usually safe, since the body converts only the necessary amount to vitamin A.

Section 3: Vitamin C: A powerful antioxidant to protect the eyes

Vitamin C (ascorbic acid) is a water -soluble vitamin that has powerful antioxidant properties. It plays an important role in protecting the eyes from damage by free radicals, which are formed as a result of the effects of ultraviolet radiation, environmental pollution and other factors. Vitamin C is also necessary for the synthesis of collagen, a protein that supports the structure of the cornea and other eye tissues.

  • Vitamin C functions in vision:

    • Free radical protection: Vitamin C neutralizes free radicals, preventing damage to the retinal cells and lens, which can lead to the development of VMD and cataracts.
    • Improving the blood supply to the eyes: Vitamin C strengthens the walls of blood vessels, improving the blood supply to the retina and optic nerve.
    • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which supports the structure of the cornea, lens and other eye tissues.
    • Reduction of risk of cataract development: Studies show that sufficient consumption of vitamin C can reduce the risk of cataracts.

  • Sources of vitamin C:

    • Fruits: Citrus fruits (oranges, grapefruits, lemons), kiwi, strawberries, blueberries, cherries, pineapple.
    • Vegetables: Bulgarian pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.

  • Vitamin C deficiency and its consequences:

    • Increased risk of cataracts and VMD: Vitamin C deficiency reduces the antioxidant protection of the eyes, increasing the risk of cell damage with free radicals and the development of age -related eye diseases.
    • Deterioration of blood supply to the eyes: Vitamin C deficiency weakens the walls of blood vessels, worsening blood supply to the retina and optic nerve.
    • Hemorrhages in the conjunctiva: In severe cases, vitamin C deficiency can lead to hemorrhage in the conjunctiva (mucous membrane of the eye).

  • Recommended daily dose of vitamin C:

    • Adult men: 90 mg
    • Adult women: 75 mg
    • Smokers: require more vitamin C, as smoking increases the formation of free radicals.

  • Cautions: Vitamin C is a water -soluble vitamin, so its excess is usually excreted from the body in urine. However, the use of very high doses (more than 2000 mg per day) can cause gastrointestinal disorders, such as diarrhea and nausea.

Section 4: Vitamin E: protector of eye cells from oxidative stress

Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It protects the eye cells from damage by free radicals, which are formed as a result of oxidative stress. Vitamin E also plays an important role in maintaining the health of cell membranes, which protect the cells from damage.

  • Vitamin functions is in vision:

    • Protection against oxidative stress: Vitamin E neutralizes free radicals, preventing damage to the retinal cells and lens, which can lead to the development of VMD and cataracts.
    • Maintaining the health of cell membranes: Vitamin E protects cell membranes from damage, ensuring the normal functioning of the eye cells.
    • Improving the blood supply to the eyes: Vitamin E improves blood supply to the retina and optic nerve.

  • Sources of vitamin E:

    • Vegetable oils: Sunflower, soy, corn, olive oil.
    • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
    • Green sheet vegetables: Spinach, broccoli.
    • Avocado:

  • Vitamin E deficiency and its consequences:

    • Increased risk of cataracts and VMD: Vitamin E deficiency reduces the antioxidant protection of the eyes, increasing the risk of cell damage with free radicals and the development of age -related eye diseases.
    • Damage to nerve cells: In rare cases, the severe deficiency of vitamin E can lead to damage to the nerve cells, including the visual nerve, which can lead to visual impairment.

  • Recommended daily dose of vitamin E:

    • Adults: 15 mg (22.4 IU)

  • Cautions: The use of very high doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.

Section 5: Luthein and Zeaksantin: Carotinoids for the health of macula

Luthein and Zeaksantin are carotenoids, pigments contained in the retina, especially in the makul, the central part of the retina, responsible for acute vision. They act as antioxidants and filter harmful blue light, protecting the macula from damage.

  • Functions Luteina and Zeaxanthin in Varrei:

    • Filtering blue light: Luthein and zeaxantin absorb blue light, which can damage the retinal cells.
    • Antioxidant Protection: Luthein and zeaxantin neutralize free radicals, preventing damage to the retinal cells and reducing the risk of developing VMD.
    • Improving visual acuity: Studies show that sufficient consumption of lutein and zeaxanthin can improve visual acuity and contrast sensitivity.

  • Sources of Luthein and Zeaksanthin:

    • Green sheet vegetables: Spinach, cabbage, leaf beets, mustard greens.
    • Eggs: Egg yolk is a good source of lutein and zeaxantin.
    • Corn:

  • Luthein and Zeaksanthin deficiency and its consequences:

    • Increased risk of development of the VMD: The deficiency of Luthein and Zeaksanthin increases the risk of damage to the macula with blue light and free radicals, which can lead to the development of the VMD.
    • Deterioration of visual acuity: The deficiency of Luthein and Zeaksanthin can worsen visual acuity and contrast sensitivity.

  • Recommended daily dose of lutein and zeaksanthin:

    • There are no special recommendations for the daily dose of Luthein and Zeaxanthin, but most studies show that the consumption of 10 mg of lutein and 2 mg of zexanthin per day can be useful for the health of the eyes.

  • Cautions: Luthein and Zeaksantin are usually considered safe. However, the use of very high doses can lead to yellowing of the skin (carotinemia), which is harmless and reversible.

Section 6: Zinc: Support for transportation of vitamin A and retinal health

Zinc is an important trace element that plays a key role in maintaining the health of the eyes. It is necessary to transport vitamin A from the liver to the retina, where it is used to form a rhodopsin, pigment responsible for night vision. Zinc is also a component of antioxidant enzymes that protect the eyes from damage to free radicals.

  • Zinc functions in vision:

    • Transportation of vitamin A: Zinc is necessary for transporting vitamin A from the liver to the retina, where it is used to form a rhodopsin.
    • Antioxidant Protection: Zinc is a component of antioxidant enzymes that protect the eyes from damage to free radicals.
    • Maintaining the health of the retina: Zinc plays an important role in maintaining the health of retinal cells.

  • Sources of zinc:

    • Seafood: Oysters, crabs, shrimp.
    • Red meat: Beef, pork, lamb.
    • Bird: Chicken, turkey.
    • Nuts and seeds: Pumpkin seeds, cashews, almonds.
    • Legumes: Beans, lentils, chickpeas.
    • Whole grain products:

  • Zinc deficiency and its consequences:

    • Night vision deterioration: Zinc deficiency reduces the transportation of vitamin A B, which can lead to a deterioration in night vision.
    • Increased risk of development of the VMD: Studies show that zinc deficiency can increase the risk of EMD.
    • Retinal damage: In severe cases, zinc deficiency can lead to damage to the retinal cells.

  • Recommended daily dose of zinc:

    • Adult men: 11 mg
    • Adult women: 8 mg

  • Cautions: The use of very high zinc doses (more than 40 mg per day) can cause side effects, such as nausea, vomiting, diarrhea and a decrease in immunity. Zinc can also interact with some drugs.

Section 7: omega-3 fatty acids: maintaining the health of tear film and reducing the risk of dry eyes

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the eyes. They play an important role in maintaining the health of the lacrimal film, a thin layer of fluid that covers the surface of the eye and ensures its moisture. Omega-3 fatty acids also have anti-inflammatory properties that can help reduce the risk of dry eyes.

  • Omega-3 functions of fatty acids in vision:

    • Maintaining the health of the lacrimal film: Omega-3 fatty acids contribute to the production of high-quality tear fluid, ensuring moisturizing the surface of the eye and preventing dry eyes.
    • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the lackeys and on the surface of the eye.
    • Reduction of the risk of developing the VMD: Some studies show that sufficient consumption of omega-3 fatty acids may reduce the risk of VMD.

  • Sources of omega-3 fatty acids:

    • Fat fish: Salmon, tuna, sardines, mackerel, herring.
    • Vegetable oils: Flaxseed oil, chia oil, walnut oil.
    • Nuts and seeds: Walnuts, flax seeds, chia seeds.

  • Omega-3 fat deficiency and its consequences:

    • Dry eyes: The omega-3 deficiency can lead to a violation of the production of high-quality tear fluid and the development of dry eyes.
    • Increased risk of development of the VMD: Some studies show that omega-3 fatty acid deficiency can increase the risk of VMD.

  • Recommended daily dose of omega-3 fatty acids:

    • There are no general recommendations for the daily dose of omega-3 fatty acids, but most experts recommend consuming at least 250-500 mg EPA and DHA (two main types of omega-3 fatty acids) per day.

  • Cautions: The use of very high doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants. Fish oil can cause belching and fish taste in the mouth.

Section 8: Other important nutrients for the health of the eyes

In addition to vitamins and trace elements described above, there are other nutrients that play an important role in maintaining the health of the eyes:

  • Bioflavonoids (flavonoids): These plant compounds have antioxidant and anti -inflammatory properties. They strengthen blood vessels and protect the eyes from damage to free radicals. Sources: berries, citrus fruits, tea, grapes, onions.
  • Selenium: This trace element is a component of antioxidant enzymes that protect the eyes from damage to free radicals. Sources: Brazilian nuts, seafood, meat, eggs, whole grains.
  • Gam-linolenic acid (GLA): This omega-6 fatty acid can help reduce inflammation and dry eyes. Sources: oil primrose oil, borago oil.
  • Taurin: This amino acid is contained in high concentrations in the retina and plays an important role in its functioning. Sources: meat, fish, eggs.

Section 9: Nutrition for the prevention of eye diseases

Proper nutrition is an important factor in the prevention of various eye diseases:

  • Age macular degeneration (VMD): A diet rich in antioxidants (vitamins C and E, Luthein, Zeaksantin), omega-3 fatty acids and zinc can reduce the risk of developing and progression of the IAA.
  • Cataract: Enough consumption of vitamins C and E, as well as other antioxidants, can help slow down the development of cataracts.
  • Dry eyes: Omega-3 fatty acids, vitamin A and sufficient hydration are important to maintain the health of the lacrimal film and prevent dry eyes.
  • Glaucoma: Antioxidants, such as vitamins C and E, as well as bioflavonoids, can help protect the visual nerve from damage to glaucoma.
  • Diabetic retinopathy: Monitoring the level of blood sugar and diet, rich in antioxidants and fiber, are important for the prevention and slowdown of the progression of diabetic retinopathy.

Section 10: Healthy nutrition tips for the eyes

Follow these tips to ensure the sufficient receipt of the necessary vitamins and nutrients for the health of the eyes:

  • Include a variety of fruits and vegetables in your diet, especially green leafy vegetables, oranges, pepper and berries.
  • Eat fatty fish at least twice a week.
  • Add nuts and seeds to your diet.
  • Choose whole grain products instead of processed grains.
  • Limit the consumption of processed products, sugar and saturated fats.
  • Drink a sufficient amount of water to maintain hydration of the body.
  • Consider the possibility of taking vitamin additives if you do not get enough vitamins and nutrients from your diet. Consult your doctor before taking any additives.
  • Protect your eyes from the sun, putting on sunglasses that block 100% UV rays.
  • Regularly visit an ophthalmologist for preventive examinations.

Following these recommendations on healthy diet, you can help protect your eyes and maintain good vision for many years. Remember that a healthy lifestyle, including proper nutrition, physical activity and rejection of smoking, plays an important role in maintaining overall health, including the health of the eyes.

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