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Antioxidants play a key role in maintaining the health of the eyes, protecting them from damage caused by free radicals. Free radicals are unstable molecules formed as a result of normal metabolic processes, as well as under the influence of environmental factors, such as ultraviolet radiation, pollution and smoking. They can damage the cells, including eye cells, contributing to the development of various eye diseases, such as cataracts, age -related macular degeneration (VMD) and glaucoma. Antioxidants neutralize free radicals, thereby preventing or slowing down their destructive effects.
Key antioxidants for the health of the eyes:
Several antioxidants are especially important for maintaining the health of the eyes. These include Luthein, Zeaxantin, Vitamin C, Vitamin E, Zinc and Omega-3 fatty acids. Each of these antioxidants plays its unique role in protecting the eyes from damage.
Lutein and Zeaxanthin:
Luthein and Zeaksanthin are carotenoids that concentrate in the makula, the central part of the retina, responsible for acute vision. They act as natural “sunglasses” for the eyes, absorbing excess blue light and ultraviolet radiation that can damage the retina. In addition, they have antioxidant properties, neutralizing free radicals.
- The mechanism of action: Luthein and Zeaksanthin filter high -energy blue light, preventing it from entering the retina and the formation of free radicals. They also act as antioxidants, neutralizing the already formed free radicals.
- Sources: The main sources of Luthein and Zeaksanthin in the diet are dark green leafy vegetables, such as spinach, cabbage, leaf cabbage and salad Romen. They are also contained in corn, egg yolk and oranges.
- Research: Numerous studies have shown that the consumption of Luthein and Zeaxanthin is associated with a decrease in the risk of developing VMD and cataracts. The study of AREDS2 (Age-RELEETED EYEEASE STYDY 2) showed that the additives of lutein and zeaxantin can slow down the progression of the VMD.
- Recommended dosage: Most studies recommend consuming 10 mg of lutein and 2 mg of zeaxantin per day to maintain eyes health.
Vitamin C:
Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in protecting the eyes from oxidative stress. It helps neutralize free radicals and supports the health of blood vessels in the eyes.
- The mechanism of action: Vitamin C is a water -soluble antioxidant that can neutralize free radicals both inside and out of cells. It also participates in the synthesis of collagen, protein, which is necessary to maintain the structure and strength of the eye tissue.
- Sources: Vitamin C is contained in large quantities in citrus fruits (oranges, grapefruit, lemons), berries (strawberries, blueberries, raspberries), kiwi, broccoli, pepper and other fruits and vegetables.
- Research: Studies have shown that high consumption of vitamin C is associated with a decrease in the risk of cataracts and the VMD. The AREDS study showed that vitamin C additives can slow down the progression of the VMD.
- Recommended dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. To maintain the health of the eyes, you can consider taking a higher dose, for example, 500 mg per day, as used in the AREDS study.
Vitamin E:
Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage caused by free radicals. It is especially important for protection against oxidative stress caused by ultraviolet radiation.
- The mechanism of action: Vitamin E acts as an antioxidant, interrupting chain reactions caused by free radicals, thereby protecting cell membranes from damage. It can also help improve blood circulation in the eyes.
- Sources: Vitamin E is found in vegetable oils (sunflower, safflore, olive), nuts (almonds, peanuts, hazelnuts), seeds (sunflower seeds, pumpkin seeds), avocados and greens.
- Research: Studies have shown that the consumption of vitamin E is associated with a decrease in the risk of cataracts and the VMD. The AREDS study showed that vitamin E additives can slow down the progression of the VMD.
- Recommended dosage: The recommended daily dose of vitamin E for adults is 15 mg. It is important to note that high doses of vitamin E can interact with some drugs, so before taking vitamin E additives, you need to consult a doctor.
Zinc:
Zinc is a mineral that plays an important role in maintaining the health of the retina and the lens of the eye. It is necessary for the work of enzymes involved in antioxidant protection, as well as for transporting vitamin A from the liver to the retina.
- The mechanism of action: Zinc is a cofactor for many enzymes, including superoxidsmouth (SOD), a powerful antioxidant that neutralizes free radicals. He also participates in vitamin A metabolism, which is necessary for vision.
- Sources: Zinc is contained in red meat, poultry, seafood (oysters, crabs), beans, nuts and whole grain products.
- Research: Studies have shown that zinc deficiency can increase the risk of emergency and cataracts. The AREDS study showed that zinc supplements can slow down the progression of the VMD.
- Recommended dosage: The recommended daily zinc dose for adults is 8-11 mg. The AREDS study used a dose of 80 mg of zinc, but this dose can cause side effects, such as nausea and stomach disorder. Therefore, before taking high doses of zinc, it is necessary to consult a doctor.
Omega-3 fatty acids:
Omega-3 fatty acids are indispensable fatty acids that are important to the health of the eyes, especially to maintain the health of the retina and reduce inflammation.
- The mechanism of action: Omega-3 fatty acids, especially dairyxaenic acid (DGC), are an important component of the cell membranes of the retina. They help maintain the structure and function of the retina, and also reduce inflammation, which can contribute to the development of eye diseases.
- Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel, sardines), linen seeds, chia seeds, walnuts and enriched products.
- Research: Studies have shown that the consumption of omega-3 fatty acids is associated with a decrease in the risk of the development of VMD, dry eye syndrome and glaucoma.
- Recommended dosage: The recommended daily dose of omega-3 fatty acids is 250-500 mg of DGK and EPK (eicosapentaenic acid), other important omega-3 fatty acids.
The role of antioxidants in the prevention and treatment of eye diseases:
Antioxidants play an important role in the prevention and treatment of various eye diseases, including:
- Age macular degeneration (VMD): VMD is the main reason for loss of vision in people over 50 years old. Antioxidants, such as lutein, zeaxantin, vitamin C, vitamin E and zinc, can help slow down the progression of the VMD and reduce the risk of developing the late stage of the disease. The study of AREDS and AREDS2 has shown that the additives containing these antioxidants can significantly reduce the risk of visual loss in people with the VMD.
- Cataract: Cataract is a clouding of the lens of the eye, which can lead to a decrease in vision. Antioxidants, such as vitamin C and vitamin E, can help protect the lens from oxidative damage and reduce the risk of cataracts.
- Glaucoma: Glaucoma is a group of diseases characterized by damage to the optic nerve, which can lead to blindness. Although the role of antioxidants in the treatment of glaucoma is still being studied, some studies show that they can help protect the visual nerve from damage.
- Dry eye syndrome: A dry eye syndrome is a condition characterized by insufficient production of tears, which leads to dryness, irritation and discomfort in the eyes. Omega-3 fatty acids can help reduce inflammation and improve tears, thereby facilitating the symptoms of dry eye syndrome.
- Diabetic retinopathy: Diabetic retinopathy is a complication of diabetes, which can damage the blood vessels of the retina. Antioxidants can help protect blood vessels from damage and reduce the risk of diabetic retinopathy.
How to increase the consumption of antioxidants for the health of the eyes:
There are several ways to increase the consumption of antioxidants to maintain eye health:
- Balanced nutrition: Use a variety of fruits and vegetables, especially dark green leafy vegetables, citrus fruits, berries and foods rich in omega-3 fatty acids.
- Food additives: Consider the possibility of taking food additives containing lutein, zeaxantin, vitamin C, vitamin E, zinc and omega-3 fatty acids. However, before taking any additives, you need to consult a doctor.
- Eye Protection from the Sun: Wear sunglasses blocking 100% ultraviolet radiation to protect your eyes from damage caused by the sun.
- Refusal of smoking: Smoking increases the risk of developing many eye diseases, so rejection of smoking is an important step for maintaining the health of the eyes.
Important warnings:
- Consultation with a doctor: Before taking any food additives, especially in high doses, you need to consult a doctor. Some antioxidants can interact with drugs or have side effects.
- Do not replace medical treatment: Antioxidants should not be used as a replacement for the medical treatment of eye diseases. It is important to regularly undergo examinations at the ophthalmologist and follow his recommendations.
- Dosage: Follow the recommended dosages of antioxidants. Too high doses of some antioxidants can be harmful.
- Individual needs: The need for antioxidants may vary depending on age, health status and other factors. It is important to discuss your individual needs with a doctor.
Conclusion:
Antioxidants play an important role in maintaining the health of the eyes and protecting them from damage caused by free radicals. The use of a balanced diet rich in antioxidants, and, if necessary, taking food additives can help reduce the risk of developing various eye diseases and maintain good vision for many years. However, it is important to remember the need to consult a doctor before taking any additives and that antioxidants do not replace medical treatment. Regular examinations of an ophthalmologist are also necessary for the timely detection and treatment of any vision problems. The correct approach to nutrition and lifestyle, including sufficient sleep, a decrease in stress and protection against the effects of harmful environmental factors, is also important to maintain the health of the eyes.