TOP vitamins for eyes health

TOP vitamins for the health of the eyes: complete guide to nutrients for optimal vision

Vision is one of the most valuable feelings, and maintaining the health of the eyes is of paramount importance for general well -being. A balanced diet rich in certain vitamins and nutrients plays a key role in protecting from age -related changes in vision, reducing the risk of diseases and maintaining the optimal function of the eyes. In this article, we will examine in detail the most important vitamins and other nutrients necessary for the health of the eyes, explore their action mechanisms, sources and recommended doses, and also discuss how to include them in our diet or take in the form of additives.

Vitamin A: The foundation of a healthy vision

Vitamin A is a fat -soluble vitamin that is critical of the body of the body, including vision. He plays an indispensable role in:

• Formation of rhodopsin: Rodopsin is a photosensitive pigment located in the mesh cells called sticks. The sticks are responsible for vision in low light conditions. Vitamin A is necessary for the synthesis of rhodopsin, which allows the eyes to adapt to the darkness and see good at night. The deficiency of vitamin A can lead to chicken blindness (nobalopia), a state in which vision in the dark is significantly deteriorated.
• Maintaining corneal health: The cornea is a transparent outer shell of the eye that helps to focus the light. Vitamin A helps to maintain its smooth and healthy surface, providing clear vision. The disadvantage of vitamin A can lead to xerophthalmia, a state characterized by dryness, clouding and even cornea ulcers, which ultimately can lead to blindness.
• The functioning of the conjunctiva: The conjunctiva is a thin membrane lining the inner surface of the eyelids and covering the protein of the eye (sclera). Vitamin A supports her health and moisture, protecting the eyes from infections and irritations.

Sources of vitamin A:

• Retinol (transformed vitamin A): Contained in animal products, such as beef liver, dairy products (whole milk, cheese), eggs and fish oil.
• Provitamin a carotenoid (beta-carotene): Contained in plant products that the body transforms into retinol. These include:
  • Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, mangoes, apricots, melon.
  • Dark green leafy vegetables: Spinach, cabbage, leaf cabbage.

Recommended dose:

The recommended daily dose of vitamin A varies depending on age, gender and general health. Adults are usually recommended by 900 μg RE (retinol equivalent) for men and 700 μg RE for women. It is important to note that excessive consumption of vitamin A can be toxic, especially from retinol sources. Beta-carotene, on the contrary, is considered safer, since the body regulates its transformation into retinol.

Vitamin C: Powerful Eye Protection Antioxidant

Vitamin C (ascorbic acid) is a water -soluble vitamin, known for its antioxidant properties. He plays a vital role in the health of the eyes, because:

• Protects from oxidative stress: Vitamin C is a powerful antioxidant that helps neutralize free radicals – unstable molecules that can damage cells, including eye cells. Oxidative stress plays a role in the development of such eye diseases as cataracts and age -related macular degeneration (VMD).
• Supports the health of blood vessels: Vitamin C is necessary for the synthesis of collagen – a structural protein that supports the health of blood vessels. Healthy blood vessels in the eyes are important to ensure sufficient blood supply to the retina and other eye tissues.
• Reduces the risk of cataracts: Studies show that high consumption of vitamin C is associated with a lower risk of cataract development – clouding of the lens of the eye.
• Can slow down the progression of the VMD: Some studies suggest that vitamin C combined with other antioxidants can slow down the progression of the VMD, especially in the later stages.

Sources of vitamin C:

• Citrus fruit: Oranges, grapefruits, lemons, lime.
• Berries: Strawberries, blueberries, raspberries, cranberries.
• Vegetables: Bulgarian pepper (especially red and yellow), broccoli, Brussels cabbage, potatoes.
• Other fruits: Kiwi, guava, papaya.

Recommended dose:

The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to increase vitamin C consumption, as smoking depletes vitamin C reserves in the body. Vitamin C is considered relatively safe even in large doses, but excessive consumption can cause gastrointestinal disorders.

Vitamin E: Another powerful eye antioxidant for eyes

Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. He plays a role in the health of the eyes, because:

• Protects from oxidative stress: Like vitamin C, vitamin E helps protect the eye cells from damage caused by free radicals.
• Prevents lens damage: Vitamin E can help prevent damage to the lens of the eye, reducing the risk of cataracts.
• Can slow down the progression of the VMD: Some studies show that vitamin E in combination with other antioxidants may slow down the progression of the VMD.
• Supports the health of the retina: Vitamin E helps maintain the health of retinal cells, providing optimal vision.

Sources of vitamin E:

• Vegetable oils: Wheat germ oil, sunflower oil, safflower oil.
• Nuts and seeds: Almonds, peanuts, hazelnuts, sunflower seeds.
• Green sheet vegetables: Spinach, cabbage, leaf cabbage.
• Avocado:
• Wheat embryos:

Recommended dose:

The recommended daily dose of vitamin E is 15 mg (22.4 IU). Vitamin E is usually considered safe in recommended doses, but high doses can increase the risk of bleeding, especially in people taking anticoagulants.

B vitamins B: necessary for the nervous function and health of the eyes

B vitamins are a group of water -soluble vitamins that play an important role in various functions of the body, including the health of the nervous system. Some vitamins of group B are especially important for the health of the eyes:

• Vitamin B1 (TIAMIN): It is necessary for the proper functioning of the nerves, including the visual nerve, which transfers optic information from eye to brain. Tiamin deficiency can lead to optic neuritis, which can cause loss of vision.
• Vitamin B2 (Riboflavin): An antioxidant that helps protect your eyes from oxidative stress. It is also important for the production of energy and tissue health, including the cornea. Riboflavin deficiency can lead to cataracts and photophobia (sensitivity to light).
• Vitamin B3 (Niacin): It helps to improve blood circulation, which is important to ensure sufficient blood supply to the eyes. He can also help protect against glaucoma, a condition that damages the visual nerve.
• Vitamin B6 (Pyridoxin): Participates in the development of neurotransmitters, which are necessary for the proper operation of the nervous system, including the visual nerve.
• Vitamin B12 (cobalamin): It is necessary for the health of nerve cells, including optic cells. Vitamin B12 deficiency can lead to optic neuritis and visual loss.
• Folic acid (vitamin B9): It can help reduce the risk of developing the Navy.

Sources of B vitamins B:

• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Meat: Beef, pork, bird.
• Fish: Salmon, tuna, sardines.
• Eggs:
• Dairy products: Moloko, yogurt, cheese.
• Legumes: Beans, lentils, chickpeas.
• Dark green leafy vegetables: Spinach, cabbage, leaf cabbage.
• Nuts and seeds:

Recommended dose:

The recommended daily dose of group B vitamins varies depending on age, gender and general health. It is important to get a sufficient amount of each vitamin of group B to maintain optimal health and nervous system.

Luthein and Zeaksantin: Carotinoids to protect the retina

Luthein and Zeaksantin are two carotenoids that concentrate in the retina, especially in the Makula – the area responsible for central vision. They play an important role in the health of the eyes, because:

• Filter blue light: Luthein and Zeaksantin act as natural “sunglasses” for the eyes, absorbing harmful blue light, which can damage the retina.
• Protect from oxidative stress: They have antioxidant properties and help neutralize free radicals in the retina.
• Reduce the risk of VMD: Numerous studies have shown that the high consumption of Luthein and Zeaksanthin is associated with a lower risk of development of the VMD and a slowdown in its progression.
• Can improve visual function: Some studies show that Luthein and Zeaxantin can improve visual function, such as visual acuity and sensitivity to contrast.

Sources of Luthein and Zeaksanthin:

• Dark green leafy vegetables: Spinach, cabbage, sheet cabbage, mustard greens.
• Yellow and orange vegetables and fruits: Corn, pepper (especially yellow and orange), oranges, mangoes.
• Egg yolks:

Recommended dose:

The recommended daily dose of lutein and zeaxanthin is not installed, 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. It is important to receive these nutrients from various sources of food.

Omega-3 fatty acids: support the health of the eyes and reduce the risk of dry eyes

Omega-3 fatty acids are essential fats that are necessary for the health of the brain, heart and eyes. Two main types of omega-3 fatty acids that are useful for the health of the eyes are EPK (eicosapstacracentenoic acid) and DGK (daily acidic acid). They play a role in the health of the eyes, because:

• Support the health of the retina: DGC is the main structural component of the retina and plays an important role in visual function.
• Reduce the risk of dry eyes: Omega-3 fatty acids help reduce inflammation and improve the function of the meibomy glands, which produce the oily layer of tear film. This helps to prevent the evaporation of tears and reduce the symptoms of dry eyes.
• They can reduce the risk of VMD: 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, herring.
• Vegetable oils: Flue oil, chia oil, rapeseed oil.
• Nuts and seeds: Flax seeds, chia seeds, walnuts.
• Enriched products: Some eggs, milk and yogurts are enriched with omega-3 fatty acids.

Recommended dose:

The recommended daily dose of omega-3 fatty acids varies depending on age, gender and general health. Most adults are recommended to consume at least 250-500 mg of EPK and DGK per day. For people with dry eyes or the risk of VMD, a higher dose can be recommended.

Zinc: necessary for the assimilation of vitamin A and the health of the retina

Zinc is a mineral that plays an important role in various functions of the body, including vision. He plays a role in the health of the eyes, because:

• Helps to absorb vitamin A: Zinc is necessary for converting retinol (vitamin A) into retinal – the form of vitamin A necessary for the formation of rhodopsin in the retina.
• Supports the health of the retina: Zinc is concentrated in the retina and plays an important role in its functioning. It also helps to protect the retina from oxidative stress.
• Can slow down the progression of the VMD: Some studies show that zinc in combination with other antioxidants can slow down the progression of the VMD.

Sources of zinc:

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

Recommended dose:

The recommended daily dose of zinc is 11 mg for men and 8 mg for women. It is important to note that excessive zinc consumption can prevent the assimilation of copper, so it is important not to exceed the recommended dose.

How to include these nutrients in your diet:

• Eat a variety of fruits and vegetables: Try to use a rainbow of flowers to get a wide range of vitamins, minerals and antioxidants.
• Turn on fat fish in your diet: Strive to eat fat fish at least twice a week.
• Use vegetable oil oils: Choose vegetable oils rich in vitamin E and omega-3 fatty acids.
• Swear with nuts and seeds: They are a good source of vitamin E, zinc and omega-3 fatty acids.
• Consider the possibility of taking additives: If you cannot get enough of these nutrients from your diet, consider the possibility of taking additives. Consult with your doctor or nutritionist to determine which additives are suitable for you.

It is important to remember:

Although these vitamins and nutrients are important to the health of the eyes, they are not a replacement for regular examinations with an ophthalmologist. Regular eye examinations are necessary for the early detection and treatment of any vision problems.

This article is intended only for information purposes and should not be considered as a medical consultation. Always consult your doctor or other qualified health specialist on any issues regarding your health or treatment.