Bad for vision: maintaining the health of the eyes

Understanding the health of the eyes and the role of dietary supplements

Vision is one of the most important feelings, providing us with the opportunity to perceive the world around us. A modern lifestyle, characterized by long -term work at a computer, exposure to ultraviolet radiation and malnutrition, has a significant load on the organs of vision, leading to a deterioration in vision and the development of various eye diseases. Maintaining the health of the eyes becomes a priority, and dietary supplements (biologically active additives) play an important role in this process for vision. It is important to understand that dietary supplements are not drugs and are not intended for the treatment of diseases, but they can support the body, providing it with the necessary nutrients for the normal functioning of the visual system.

The main components of dietary supplements for vision and their action

Effective dietary supplements for vision usually contain a set of vitamins, minerals, antioxidants and plant extracts, which have a positive effect on various aspects of the eyes of the eyes. The most common and studied components include:

1. Lutein and Zeaxanthin:

Description: These carotenoids are the main components of the macula – the central part of the retina responsible for visual acuity. Luthein and Zeaksantin have powerful antioxidant properties and filter harmful blue light, protecting the macule from damage.
Action:
- Protection against macular degeneration: Clinical studies have shown that the intake of Luthein and Zeaxanthin reduces the risk of developing age -related macular degeneration (VMD) – one of the main causes of blindness in the elderly.
- Improving visual acuity: These carotenoids contribute to improving visual acuity, especially in conditions of low illumination.
- Reducing sensitivity to bright light: Luthein and Zeaksantin reduce discomfort and blinding from bright light.
- Protection against oxidative stress: They neutralize free radicals that damage the retinal cells.
Sources: Spinach, cabbage, broccoli, corn, egg yolk.
Dosage: The recommended daily dose of lutein is 10-20 mg, Zeaksanthin is 2-4 mg.

2. Vitamin A (Retinol):

Description: The fat -soluble vitamin necessary for the formation of a rhodopsin – a visual pigment responsible for vision in low illumination conditions.
Action:
- Maintaining night vision: Vitamin A plays a key role in adapting the eyes to the darkness and preventing “chicken of blindness”.
- Moisturization of the eyes: It helps maintain normal cornea of the cornea and prevents dry eyes.
- Infections protection: Vitamin A strengthens the immune system and increases the stability of the eyes to infections.
- Maintaining the health of the cornea: It promotes regeneration and healing of the cornea.
Sources: The liver, fish oil, carrots, sweet potatoes, pumpkin.
Dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important not to exceed the dosage, since the excess of vitamin A can be toxic.

3. Vitamin C (ascorbic acid):

Description: A powerful antioxidant that protects the eye cells from damage by free radicals.
Action:
- Cataract protection: Vitamin C reduces the risk of cataracts – clouding the lens of the eye.
- Strengthening blood vessels of the eyes: It strengthens the walls of the capillaries, improving the blood supply to the retina.
- Decrease in intraocular pressure: Vitamin C can help reduce intraocular pressure in glaucoma.
- Collagen education support: It is necessary for the synthesis of collagen, which is an important component of the structures of the eye.
Sources: Citrus fruits, berries, pepper, broccoli, spinach.
Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain the health of the eyes, a higher dose may be required-up to 500-1000 mg per day, but you should consult a doctor.

4. Vitamin E (Tocopherol):

Description: A fat -soluble antioxidant protecting cell membranes from oxidative damage.
Action:
- VMD protection: Vitamin E, combined with other antioxidants, can slow down the progression of the VMD.
- Improving blood circulation in the eyes: It improves blood microcirculation in the vessels of the retina.
- Cataract protection: Vitamin E reduces the risk of cataracts.
Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
Dosage: The recommended daily dose of vitamin E is 15 mg.

5. Zinc:

Description: The mineral necessary for the normal functioning of the retina and maintain the health of the eyes.
Action:
- Vitamin A transport: Zinc plays an important role in the transport of vitamin A from the liver to the retina.
- VMD protection: It helps to slow down the progression of the VMD.
- Maintenance of the health of the makula: Zinc is necessary for the functioning of enzymes involved in the metabolism of the retina.
Sources: Red meat, seafood, nuts, seeds, legumes.
Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men.

6. Selenium:

Description: A trace element, which is a component of antioxidant enzyme glutathioneperoxidase, which protects cells from oxidative stress.
Action:
- Cataract protection: Selenium reduces the risk of cataracts.
- VMD protection: He can help slow down the progression of the VMD.
- Support for the immune system: Selenium strengthens the immune system and increases the stability of the eyes to infections.
Sources: Brazilian nuts, seafood, meat, eggs.
Dosage: The recommended daily dose of selenium is 55 μg.

7. Omega-3 fatty acids (DHA and EPA):

Description: Paul -saturated fatty acids that are important for the health of the retina and prevent dry eyes.
Action:
- Maintaining the health of the retina: DHA is the main structural component of the retina.
- Risk reduction of the VMD: Omega-3 fatty acids can reduce the risk of EMD.
- Reducing dry eyes: They reduce inflammation and improve the function of the mable glands responsible for the production of tear fluid.
Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
Dosage: The recommended daily dose of DHA and EPA is 250-500 mg. To relieve dry eyes, a higher dose may be required-up to 1000-2000 mg.

8. Anthocyanians:

Description: Plant pigments with powerful antioxidant properties and contained in dark berries.
Action:
- Improving night vision: Anthocyans contribute to improving the adaptation of the eyes to the darkness.
- Glaucoma protection: They improve the blood supply to the eyes and reduce intraocular pressure.
- Protection against oxidative stress: Anthocyans neutralize free radicals that damage the eye cells.
Sources: Blueberries, blueberries, cranberries, blackberries, red grapes.
Dosage: The recommended daily dose of anthocyanov varies depending on the source and concentration.

9. Blueberry extract:

Description: It contains high concentrations of anthocyans and has antioxidant and anti -inflammatory properties.
Action:
- Improving night vision: Blueberry extract helps to improve night vision and reduce eye fatigue.
- Improving blood circulation in the eyes: It improves blood microcirculation in the vessels of the retina.
- Protection against cataracts and glaucomas: Blueberry extract can help prevent the development of cataracts and glaucomas.
Dosage: It is usually recommended to take 160-480 mg of blueberry extract per day.

10. Ginkgo Biloba:

Description: A plant extract that improves blood circulation and has antioxidant properties.
Action:
- Improving the blood supply to the retina: Ginkgo biloba improves blood microcirculation in the vessels of the retina and optic nerve.
- Glaucoma protection: He can help slow down the progression of glaucoma.
- Improving cognitive functions: Ginkgo bilobe also improves memory and concentration.
Dosage: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day.

Choosing a diet for vision: what to pay attention to

When choosing a dietary supplement for vision, it is necessary to take into account several factors:

Composition: Pay attention to the content of the main components, such as lutein, zeaxantin, vitamins A, C, E, zinc, selenium, omega-3 fatty acids and anthocyans. Make sure the dosage correspond to the recommended.
The quality of the ingredients: Choose dietary supplements from reliable manufacturers using high -quality raw materials.
Output form: Bades for vision are produced in various forms: capsules, tablets, drops. Choose the most convenient form for you.
Reputation manufacturer: Study reviews about the manufacturer and make sure that he has a good reputation.
Certification: Make sure that the dietary supplement is certified and complies with quality standards.
Individual needs: Consult a doctor to determine which components you need and in what dosages. It is especially important to consult a doctor if you have any chronic diseases or take medications.
Reviews: Read the reviews of other users about the dietary supplement to find out about their experience. However, you should not rely only on reviews, since the effectiveness of dietary supplements can be individual.
Price: Compare the prices of various dietary supplements for vision, but do not choose the cheapest option, as this may indicate the low quality of the ingredients.

Who needs dietary supplements for vision

Bad for vision can be useful for the following categories of people:

People over 50 years old: With age, the risk of developing VMD and cataracts increases.
People with a hereditary predisposition to eye diseases: If your relatives had eye diseases, such as glaucoma or VMD, you should pay special attention to the health of your eyes.
People spending a lot of time at the computer: Long work at the computer leads to fatigue of the eyes, dryness and visual impairment.
People who are exposed to ultraviolet radiation: Ultraviolet radiation damages the eye cells and increases the risk of cataracts and the VMD.
People with diabetes sugar: Diabetes can lead to the development of diabetic retinopathy – damage to the vessels of the retina.
People who smoke: Smoking increases the risk of developing VMD and cataracts.
People experiencing dry eyes: Dry eyes can be caused by various factors, such as working at the computer, wearing contact lenses and age -related changes.
People with inferior food: The lack of vitamins and minerals can adversely affect the health of the eyes.

How to take dietary supplements for vision

Follow the instructions: Take dietary supplements in accordance with the instructions on the packaging or recommendations of the doctor.
Take during meals: Many dietary supplements are better absorbed if you take them during food.
Be patient: The effect of taking dietary supplements may not be instantaneous. It may take several weeks or months to achieve visible results.
Do not exceed the dosage: Exceeding the recommended dosage can lead to side effects.
Consult a doctor: Before you start taking dietary supplements for vision, consult a doctor to make sure that they suit you and do not interact with other medicines that you take.

Possible side effects and contraindications

Bad for vision, as a rule, are safe subject to the recommended dosages. However, in some cases, side effects can occur, such as:

Digestive disorders: Nausea, vomiting, diarrhea, constipation.
Allergic reactions: Raw, itching, swelling.
Interaction with drugs: Some dietary supplements can interact with the medicines that you take.

Dietary dietary supplements are contraindicated:

With individual intolerance to dietary supplements.
Pregnant and lactating women (some components).
Children (some components).

Before you start taking dietary supplements for vision, it is necessary to consult a doctor in order to exclude possible contraindications and side effects.

The role of diet and lifestyle in maintaining the health of the eyes

Reception of dietary supplements for vision is an important addition to a healthy lifestyle, but it cannot replace a balanced diet and observance of visual hygiene.

Balanced nutrition: Use products rich in vitamins, minerals and antioxidants, such as fruits, vegetables, berries, herbs, fish, nuts and seeds.
Ultraviolet radiation protection: Wear sunglasses with UV protection, especially in bright sunny weather.
Regular breaks when working at the computer: Take breaks every 20 minutes to rest your eyes. Look at items at a distance of 20 feet (6 meters) for 20 seconds (rule 20-20-20).
Moisturization of the eyes: Use moisturizing drops for the eyes if you experience dryness.
Refusal of smoking: Smoking harms the health of the eyes and increases the risk of eye diseases.
Regular examinations by an ophthalmologist: Pass regular examinations at an ophthalmologist to detect and treat any eye diseases in time.

New research and prospects in the field of dietary supplements for vision

Scientific research in the field of dietary supplements for vision continues, and new data appear on the potential advantages of various components for the health of the eyes.

Studies about the role of Safrol: Safrol – a carotenoid contained in saffron, has antioxidant and anti -inflammatory properties and can be useful for the prevention and treatment of VMD.
Studying the influence of turcumin: Kurkumin is an active component of turmeric, has antioxidant and anti -inflammatory properties and can be useful for protecting the eyes from oxidative stress.
Development of new formulas of dietary supplements: Scientists develop new dietary supplements for vision containing optimal combinations of components to achieve the maximum effect.
Personalized approach to the choice of dietary supplements: In the future, perhaps, a personalized approach to the choice of dietary supplements for vision will be developed, taking into account the individual needs and genetic characteristics of each person.

Conclusion

Bad for vision can be a useful addition to a healthy lifestyle and help support the health of the eyes. However, it is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases. Before taking dietary supplements for vision, you need to consult a doctor. Balanced nutrition, observance of visual hygiene and regular examinations with an ophthalmologist also play an important role in maintaining the health of the eyes. Remember that vision care is an investment in your future and quality of life.