Vitamins for the health of the eyes: Complete guidance
Vision is one of the most important feelings that allows us to perceive the world in all its glory. Maintaining the health of the eyes is of paramount importance, and although genetics plays a role, nutrition also has a significant effect. Specific vitamins and minerals obtained from food or additives can help protect the eyes from various diseases, improve vision and even slow down age -related changes. In this leadership, we will examine in detail vitamins and nutrients that are critical to the health of the eyes, their sources, advantages, potential risks and recommendations for use.
1. Vitamin A: The need for light and cornea
Vitamin A, a group of unsaturated nutrient organic compounds, including retinol, retinal and retinoic acid, plays a key role in maintaining the health of the eyes. It is necessary for:
- Vision in the dark: Vitamin A is a component of rhodopsin, a photosensitive pigment located in the wipes of the retina. The sticks are responsible for vision in low light conditions. Vitamin A deficiency can lead to chicken blindness (nickthalopia), inability to see good in the dark.
- Corners’ health: The cornea is a transparent front of the eye responsible for the focus of light. Vitamin A supports the health of epithelial cells lining the cornea, ensuring its smoothness and transparency. Deficiency can lead to dry eyes (xerophthalmia), damage to the cornea and even blindness.
- Tears production: Vitamin A is necessary for the functioning of the lacrimal glands. A sufficient amount of vitamin A provides sufficient moisturizing the eyes, preventing dryness and discomfort.
Sources of vitamin A:
- Animal sources (retinol): The liver (especially beef), egg yolks, dairy products (whole milk, butter).
- Plant sources (provitamin A carotenoids, such as beta-carotene): Carrots, sweet potatoes, spinach, cabbage, pumpkin, apricots, mangoes.
Recommendations for use:
- The recommended daily vitamin A consumption rate depends on the age, gender and health.
- Adult men usually need 900 mcg of retinol equivalents (RAE) per day.
- Adult women usually need 700 mcg RAE per day.
- It is important to receive vitamin A from a balanced diet. If necessary, you can consult a doctor about taking additives.
Risks:
- Excessive consumption of vitamin A (especially retinol from animal sources or additives) can lead to toxicity. Symptoms include nausea, vomiting, dizziness, headaches, hair loss, skin rashes and, in severe cases, damage to the liver.
- Pregnant women should avoid high doses of vitamin A, since this can lead to congenital defects.
2. Vitamin C: antioxidant protection and vascular health
Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in maintaining the health of the eyes, protecting them from oxidative stress and maintaining the health of blood vessels.
- Antioxidant Protection: Vitamin C neutralizes free radicals, unstable molecules that can damage the eye cells, including the lens and the retina. Oxidative stress plays a role in the development of cataracts and age -related macular degeneration (VMD).
- Vascular health: Vitamin C is necessary for the synthesis of collagen, protein, which makes up the structure of blood vessels. Maintaining the health of blood vessels in the eyes is important to ensure sufficient blood supply to the retina and optic nerve.
- Cataract prevention: Studies show that adequate vitamin C consumption can reduce the risk of cataracts.
- Support for the treatment of glaucoma: Although additional studies are needed, some data indicate that vitamin C can help reduce intraocular pressure with glaucoma.
Sources of vitamin C:
- Citrus fruits (oranges, grapefruit, lemons, lime)
- Berries (strawberries, blueberries, raspberries, cranberries)
- Pepper (Bulgarian pepper, chili)
- Kiwi
- Broccoli
- Spinach
- Brussels sprouts
Recommendations for use:
- The recommended daily vitamin C consumption is 90 mg for men and 75 mg for women.
- Smokers need more vitamin C, as smoking depletes the reserves of this vitamin in the body.
- It is best to get vitamin C from fresh fruits and vegetables. If necessary, you can take additives, but it is important not to exceed the recommended dosage.
Risks:
- High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other gastrointestinal problems.
- People with hemochromatosis (hereditary disease in which the body accumulates too much iron) should consult a doctor before taking additives with vitamin C.
3. Vitamin E: Cell protection from oxidative damage
Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals. He plays an important role in the prevention of VMD and cataracts.
- Antioxidant Protection: Vitamin E neutralizes free radicals formed as a result of normal metabolic processes and environmental effects (for example, ultraviolet radiation, pollution). This helps to protect the lens, retina and other eye tissue from damage.
- AMD prevention: Studies show that vitamin E can reduce the risk of progression of the VMD.
- Cell health support: Vitamin E is necessary to maintain the health of cell membranes that surround the cells and protect them from damage.
Sources of vitamin E:
- Vegetable oils (sunflower, safflore, olive)
- Nuts and seeds (almonds, peanuts, sunflower seeds)
- Spinach
- Broccoli
- Avocado
- Wheat germs
Recommendations for use:
- The recommended daily vitamin E consumption is 15 mg.
- It is best to get vitamin E from food. If necessary, you can take additives, but it is important not to exceed the recommended dosage.
Risks:
- High doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants (blood liquefaction drugs).
- Before taking additives with vitamin E, you should consult a doctor, especially if you have any diseases or take any medication.
4. Luthein and Zeaksantin: blue light filters and Makula protection
Luthein and Zeaksantin are carotenoids, pigments that are contained in high concentration in the mac, the central part of the retina, responsible for acute vision. They act as blue light filters and protect the macula from damage.
- Filtering blue light: Blue light emitted by the sun, electronic devices and other sources can damage the retinal cells. Luthein and Zeaxantin absorb blue light, reducing its harmful effects.
- Antioxidant Protection: Luthein and Zeaksantin have antioxidant properties and neutralize free radicals, protecting the macula from oxidative stress.
- AMD prevention: Numerous studies have shown that adequate consumption of Luthein and Zeaxanthin can reduce the risk of developing and progression of the EMD.
- Visual improvement: Some studies show that Luthein and Zeaxantin can improve visual acuity, contrast sensitivity and reduce photosensitivity.
Sources of Luthein and Zeaksanthin:
- Dark green leafy vegetables (spinach, cabbage, collar of greens)
- Yellow and orange fruits and vegetables (corn, pepper, pumpkin, carrots)
- Egg yolks
Recommendations for use:
- There is no established recommended daily consumption rate of lutein and zeaxantin, but most studies show that the consumption of 6-10 mg per day can be useful.
- It is best to receive lutein and zeaxantin from food. If necessary, you can take additives.
Risks:
- Luthein and Zeaksantin are usually safe for consumption.
- High doses can cause yellowing of the skin (carotinemia), but this is a harmless condition that takes place after a decrease in consumption.
5. Zinc: support for vitamin A and retinal health
Zinc is a mineral that plays an important role in maintaining the health of the eyes, participating in the transport of vitamin A from the liver to the retina and supporting the structure of cell membranes.
- Vitamin A transport: Zinc is necessary for an enzyme that converts retinol (vitamin A) into retinal, the form of vitamin A used in the retina for vision.
- Antioxidant Protection: Zinc has antioxidant properties and protects the eye cells from oxidative stress.
- Support for the health of the retina: Zinc is necessary to maintain the structure and functions of the retina.
- AMD prevention: Studies show that zinc can slow down the progression of the VMD.
Sources of zinc:
- Seafood (oysters, crabs, lobsters)
- Red meat (beef, pork, lamb)
- Bird (chicken, turkey)
- Nuts and seeds (pumpkin seeds, cashews, almonds)
- Legumes (beans, lentils)
- Whole grain products
Recommendations for use:
- The recommended daily zinc consumption rate is 11 mg for men and 8 mg for women.
- It is best to get zinc from food. If necessary, you can take additives, but it is important not to exceed the recommended dosage.
Risks:
- High doses of zinc can cause nausea, vomiting, diarrhea and other gastrointestinal problems.
- Zinc can interact with some drugs such as antibiotics and diuretics.
- Long -term use of high zinc doses can lead to copper deficiency.
6. Omega-3 fatty acids: Health of tears and prevention of dry eyes
Omega-3 fatty acids are essential fatty acids that play an important role in maintaining the health of the eyes, especially in the prevention of dry eyes.
- Health Tears: Omega-3 fatty acids help improve the quality of the lacrimal film, reducing the evaporation of tears and preventing dry eyes.
- Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties and can reduce inflammation of the lacrimal glands and other eye tissues.
- AMD prevention: Some studies show that omega-3 fatty acids can reduce the risk of VMD.
Sources of omega-3 fatty acids:
- Fat fish (salmon, tuna, sardines, mackerel)
- Linseed seed and linseed oil
- Chia seeds
- Walnuts
Recommendations for use:
- There is no established daily daily consumption rate of omega-3 fatty acids, but most experts recommend consuming at least 250-500 mg of the EPK (eicosapentaenic acid) and DHG (non-zahyxa acid) per day.
- It is best to receive omega-3 fatty acids from fatty fish. If necessary, you can take additives with fish oil or other sources of omega-3 fatty acids.
Risks:
- 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.
7. Other important nutrients:
In addition to the above vitamins and minerals, other nutrients also play a role in maintaining the health of the eyes:
- Bioflavonoids: Antioxidants contained in fruits and vegetables, which can protect the eyes from damage to free radicals.
- Selenium: The mineral that is necessary for the functioning of antioxidant enzymes that protect the eyes from oxidative stress.
- Copper: The mineral that is necessary for the correct functioning of antioxidant enzymes. Zinc can suppress copper absorption, so when taking additives with zinc, it is also important to consume copper.
8. Enforcement for the health of the eyes: Practical tips
- Eat a variety of fruits and vegetables: Strive for daily consumption of a wide spectrum of fruits and vegetables of bright colors to get a sufficient amount of vitamins, minerals and antioxidants.
- Include fatty fish in your diet: Try to eat fatty fish (salmon, tuna, sardines, mackerel) at least twice a week to get enough omega-3 fatty acids.
- Choose whole grain products: All -grain products, such as brown rice, cinema and oatmeal, contain vitamins, minerals and fiber, which are important for general health, including the health of the eyes.
- Limit the consumption of processed products, sugar and saturated fats: These products can contribute to inflammation and oxidative stress, which can adversely affect the health of the eyes.
- Drink enough water: Dehydration can lead to dry eyes.
- Quit smoking: Smoking increases the risk of developing many eyes of the eyes, including VMD, cataracts and glaucomas.
9. Consultation with a doctor:
Before you start taking any additives, especially in high doses, it is important to consult a doctor. He will be able to evaluate your individual needs and risks, as well as advise suitable dosages and forms of additives.
10. Conclusion: Investments in the eyes of the eyes
Maintaining the health of the eyes is a long -term investment. A balanced diet, rich in vitamins, minerals and antioxidants, is an important component of maintaining good vision throughout life. Compliance with the recommendations given in this guide can help protect your eyes from various diseases, improve vision and maintain clarity of vision for many years.