Vitamins to protect the eyes from ultraviolet radiation

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Vitamins for protecting the eyes from ultraviolet radiation: complete guidance for eating for the health of the eyes

Chapter 1: Ultraviolet radiation and its effect on the eyes

Sunlight, although necessary for life, contains ultraviolet (UV) radiation, which can be harmful to the eyes. UV radiation is divided into three main types: UVA, UVB and UVC. UVC radiation is usually absorbed by the Earth’s atmosphere, but UVA and UVB reach the surface and can harm the eyes.

  • UVA radiation: It penetrates deep into the eye, reaching a lens and retina. The prolonged exposure to UVA can contribute to the development of cataracts and degeneration of the yellow spot (VMD). UVA is also associated with damage to the skin around the eyes, causing premature aging and increasing the risk of skin cancer.
  • UVB radiation: It is mainly absorbed by the cornea and lens. The acute exposure of the UVB can cause photocratitis (sunburn of cornea), which leads to a painful feeling of sand in the eyes, lacrimation and sensitivity to light. The chronic exposure of the UVB is also associated with the development of cataracts and phergy (the growth of conjunctiva on the cornea).

Mechanisms of damage to UV radiation:

  • Oxidative stress: UV radiation causes the formation of free radicals in the cells of the eye. These unstable molecules damage cell membranes, DNA and proteins, leading to cell dysfunction and death.
  • DNA damage: UV radiation can directly damage the DNA of the eye cells, increasing the risk of mutations and the development of cancer.
  • Inflammation: UV radiation causes inflammatory processes in the eyes that can aggravate existing diseases and lead to chronic vision problems.

Factors that increase the risk of eye damage UV radiation:

  • A long stay in the sun: People who spend a lot of time outdoors, especially on sunny days, are more at a higher risk.
  • Altitude: UV radiation intensifies at high altitudes.
  • Reflecting surfaces: Snow, water and sand reflect the UV radiation, increasing its effect on the eyes.
  • Some drugs: Some drugs can increase the sensitivity to UV radiation.
  • Family history: The presence of cataracts or an EMD in a family history can increase the risk of developing these diseases.
  • Age: With age, the lens of the eye becomes less effective in blocking UV radiation, which increases the risk of retinal damage.

Chapter 2: Vitamins and minerals to protect the eyes from UV radiation

Certain vitamins and minerals play an important role in protecting the eyes from the harmful effects of UV radiation, neutralizing free radicals, reducing inflammation and supporting the general health of the eyes.

2.1 antioxidants:

  • Vitamin C (ascorbic acid): A powerful antioxidant that helps neutralize free radicals formed under the influence of UV radiation. Vitamin C is also involved in the synthesis of collagen, an important structural protein that supports the health of the cornea and other eye tissue.

    • The mechanism of action: Vitamin C gives electrons to free radicals, stabilizing them and preventing cell damage. It also helps to restore other antioxidants, such as vitamin E.
    • Sources of food: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, leaf greens.
    • Recommended dosage: The recommended daily vitamin C (RSN) is 75 mg for women and 90 mg for men. To achieve maximum eye protection from UV radiation, some studies show that higher doses (up to 500 mg per day) can be useful, but you should consult a doctor.

  • Vitamin E (Tokoferol): A fat -soluble antioxidant that protects cell membranes from damage by free radicals. Vitamin E also plays a role in maintaining the health of the retina and prevent the degeneration of the yellow spot.

    • The mechanism of action: Vitamin E is built into cell membranes and prevents lipid oxidation caused by free radicals.
    • Sources of food: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts, arachis), seeds (sunflower, pumpkin), avocado, leaf greens.
    • Recommended dosage: RSN vitamin E is 15 mg (22.4 IU). Taking high doses of vitamin E (more than 1000 mg per day) can be associated with an increased risk of bleeding, so you should consult a doctor.

  • Beta-carotene: The predecessor of vitamin A, a powerful antioxidant that protects the cells from damage by free radicals. Vitamin A is necessary for normal vision, especially in conditions of low illumination.

    • The mechanism of action: Beta-carotene neutralizes free radicals and turns into vitamin A into the body. Vitamin A is involved in the formation of rhodopsin, a photosensitive pigment necessary for night vision.
    • Sources of food: Carrots, sweet potatoes, pumpkin, spinach, cabbage, apricots, mangoes.
    • Recommended dosage: The body transforms beta-carotene into vitamin A as necessary, therefore there is no installed RSN for beta-carotene. It is recommended to consume products rich in beta-carotene regularly. Excessive consumption of beta-carotene can cause carotinemia (yellowing of the skin), but this condition is harmless.

  • Selenium: The mineral, which is an important component of the enzyme glutathioneperoxidase, a powerful antioxidant that protects the cell from damage by free radicals. Selenium also plays a role in maintaining the health of the lens and preventing cataracts.

    • The mechanism of action: Selenium is a cofacor of glutathioneperoxidase, an enzyme that neutralizes hydrogen peroxide, one of the most harmful free radicals.
    • Sources of food: Brazilian nuts, tuna, salmon, eggs, brown rice, sunflower seeds.
    • Recommended dosage: RSN Selena is 55 μg for adults. An overdose of selenium can cause nausea, vomiting, diarrhea and other side effects, so caution should be observed when taking selenium additives.

2.2 carotenoids:

  • Lutein and Zeaxanthin: Carotinoids that accumulate in the retina of the eye, especially in the maculus (yellow spot), and protect it from damage to UV radiation and blue light. Luthein and Zeaksantin act as filters, absorbing harmful radiation and neutralizing free radicals.

    • The mechanism of action: Luthein and Zeaksantin absorb blue light and UV radiation, preventing their penetration into the retina. They also act as antioxidants, neutralizing free radicals formed under the influence of light.
    • Sources of food: Dark green leafy vegetables (spinach, kale cabbage, broccoli, leaf greens), corn, egg yolk, orange pepper.
    • Recommended dosage: Studies show that the use of 10 mg of lutein and 2 mg of zexanthin per day can be useful for the health of the eyes. These quantities are difficult to get only from food, so many people take additives of lutein and zeaxanthin.

  • Astaxanthin: A powerful antioxidant obtained from algae and seafood, which protects the eyes from damage to UV radiation and inflammation. Astaxantin can also improve the blood supply to the eyes and reduce eye fatigue.

    • The mechanism of action: Astaxantin has a unique molecular structure, which allows it to penetrate the hematoencephalic barrier and hematoretinal barrier, providing antioxidant protection of both the brain and the eyes. It also has anti -inflammatory properties.
    • Sources of food: Salmon, shrimp, kril, algae haematococcus pluvialis.
    • Recommended dosage: Studies show that the use of 4-12 mg of astaxantine per day can be useful for the health of the eyes.

2.3 omega-3 fatty acids:

  • DGC (Docosahexaenic acid) and EPA (ecosapentaenic acid): Ezmable fatty acids that play an important role in maintaining the health of the retina and preventing dry eyes. DGC is the main structural component of the retina and is necessary for the normal functioning of photosensitive cells.

    • The mechanism of action: Omega-3 fatty acids reduce inflammation in the eyes, improve the blood supply to the retina and support the structure and function of cell membranes.
    • Sources of food: Bold fish (salmon, tuna, sardines, mackerel), linseed oil, chia seeds, walnuts.
    • Recommended dosage: It is recommended to consume at least 250-500 mg of DGK and EPK per day. To achieve maximum eye protection from UV radiation, some studies show that higher doses (up to 1000 mg per day) can be useful.

2.4 Other important nutrients:

  • Zinc: The mineral that is necessary for the normal functioning of the retina and maintaining the health of the macula. Zinc is also involved in the transfer of vitamin A from the liver to the retina.

    • The mechanism of action: Zinc is a cofactor of many enzymes involved in the metabolism of the retina. It also helps to protect the retina from damage by free radicals.
    • Sources of food: Oysters, beef, pork, bird, beans, nuts, seeds.
    • Recommended dosage: RSN zinc is 8 mg for women and 11 mg for men.

  • Routine: Flavonoid, which has antioxidant and anti -inflammatory properties. Rutin helps strengthen blood vessels in the eyes and protect them from damage to UV radiation.

    • The mechanism of action: Rutin strengthens the walls of blood vessels, reducing their permeability and preventing hemorrhages. It also neutralizes free radicals and reduces inflammation.
    • Sources of food: Buckwheat, apples, figs, citrus fruits, tea (especially green and black).
    • Recommended dosage: There is no installed RSN for routine. Some studies show that the use of 500 mg of routine per day can be useful for the health of the eyes.

  • Anthocials: Powerful antioxidants contained in dark fruits and vegetables that protect the eyes from damage to UV radiation and inflammation. Anthocyans can also improve vision at dusk and reduce eye fatigue.

    • The mechanism of action: Anthocyans neutralize free radicals, reduce inflammation and improve the blood supply to the eyes. They can also improve the function of rhodopsin, a photosensitive pigment necessary for night vision.
    • Sources of food: Blueberries, black currants, blackberries, cherries, red grapes, eggplant, red onion.
    • Recommended dosage: There is no established RSN for anthocyans. It is recommended to consume products rich in anthocyans regularly.

Chapter 3: Nutrition for the prevention of specific eye diseases associated with UV radiation

Nutrition optimization can play an important role in the prevention and slowdown of the progression of eye diseases associated with the effects of UV radiation.

  • Cataract: Cataract is a clouding of the lens of the eye, which leads to a deterioration in vision. UV radiation is one of the main risk factors for cataract development.

    • Power to prevent cataracts:
      • Antioxidants: Vitamins C and E, Selenium, beta-carotene.
      • Carotenoids: Lutein and Zeaxanthin.
      • Sugar consumption decrease: High sugar consumption is associated with an increased risk of cataract development.
      • Sufficient water consumption: Maintaining hydration is important for the health of the lens.

  • The degeneration of the yellow spot (VMD): The IDMD is a disease that affects the macula, the central part of the retina, and leads to the loss of central vision. UV radiation is one of the risk factors for the development of the VMD.

    • Nutrition for the prevention of VMD:
      • Carotenoids: Lutein and Zeaxanthin.
      • Omega-3 fatty acids: DHA and EPA.
      • Antioxidants: Vitaminy C and E, zinc, copper.
      • Reducing the consumption of saturated fats and trans fats: These fats can contribute to the development of VMD.

  • PERTYGICE: Phergius is the growth of conjunctiva on the cornea. UV radiation is the main risk factor for the development of phergy.

    • Nutrition for prevention of phergy:
      • Antioxidants: Vitamins C and E, beta-carotene.
      • Omega-3 fatty acids: DGK and EPK (to reduce inflammation).
      • Maintaining hydration: Dry eyes can aggravate the symptoms of phergy.

  • Photochetite: Photochetitis is an inflammation of the cornea caused by the influence of UV radiation (sunburn burn).

    • Power to alleviate the symptoms of photocuretitis:
      • Antioxidants: Vitamins C and E (to accelerate healing).
      • Omega-3 fatty acids: DGK and EPK (to reduce inflammation).
      • Abundant drink: To maintain hydration and acceleration of healing.

Chapter 4: Recommendations for nutrition and lifestyle to protect the eyes from UV radiation

In addition to the use of products rich in vitamins and minerals, there are other recommendations for nutrition and lifestyle that can help protect the eyes from the harmful effects of UV radiation.

  • Balanced nutrition: Try to adhere to a diverse and balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources.
  • Eating a sufficient amount of water: Maintaining hydration is important for the health of the eyes and the general condition of the body.
  • Restriction of consumption of processed products, sugar and saturated fats: These products can contribute to the development of inflammation and cell damage.
  • Wearing sunglasses: Choose sunglasses that block 100% UVA and UVB radiation.
  • Wearing a hat with wide fields: The hat helps protect your eyes from direct sunlight.
  • Avoid staying in the sun in peak hours: Try to avoid staying in the sun from 10:00 to 16:00, when the UV radiation is most intense.
  • Regular examinations by an ophthalmologist: Regular examinations will help identify vision problems at an early stage and prevent their progression.
  • Refusal of smoking: Smoking increases the risk of developing many eye diseases associated with UV radiation.
  • Stress management: Chronic stress can have a negative effect on the health of the eyes. Find the ways of managing stress, such as meditation, yoga or walking in nature.
  • Consider the possibility of taking additives: If you do not get enough vitamins and minerals from food, consider the possibility of taking additives. However, before taking any additives, you need to consult a doctor.
  • Cooking: Prefer cooking, cooking, cooking or baking to preserve the maximum amount of nutrients in foods.
  • Avoid deep -frying: Freedom frying can destroy vitamins and minerals and increase the content of harmful fats in food.

Chapter 5: Research and scientific evidence

Numerous studies confirm the role of vitamins and minerals in protecting the eyes from the harmful effects of UV radiation.

  • Explanatory Arreds (Age-Related Eye Disease Study): This large-scale study showed that taking high doses of vitamins C and E, beta-carotene, zinc and copper can slow down the progression of the VMD.
  • Research Lutheina and Zeaksanthin: Studies have shown that Luthein and Zeaxantin reduce the risk of developing VMD and cataracts.
  • Omega-3 fatty research: Studies have shown that omega-3 fatty acids can reduce the risk of dryness of the eyes and VMD.
  • Meta analysis: The meta-analyzes combine the results of several studies and provide more accurate data on the influence of vitamins and minerals on the health of the eyes.

It is important to note that research results can vary depending on the design of the study, sample size and other factors. However, in general, scientific data indicate that the use of a sufficient amount of vitamins and minerals can be useful for protecting the eyes from UV radiation and maintaining visual health.

Chapter 6: Precautions and side effects

Although vitamins and minerals are usually safe, it is important to observe precautions and know about possible side effects.

  • Consultation with a doctor: Before taking any additives, you need to consult a doctor, especially if you have any diseases or you take medications.
  • Compliance with recommended dosages: Do not exceed the recommended dosages of vitamins and minerals. An overdose can cause side effects.
  • Interaction with drugs: Some vitamins and minerals can interact with medicines. Consult a doctor to make sure that the additives will not affect the effect of your drugs.
  • Side effects: Some vitamins and minerals can cause side effects, such as nausea, vomiting, diarrhea or headache. If you have any side effects, stop taking the additive and consult a doctor.
  • Pregnancy and breastfeeding: Pregnant and lactating women need to consult a doctor before taking any additives.
  • Individual intolerance: Some people may have individual intolerance to certain vitamins or minerals. If you have allergic reactions, stop taking the additive and consult a doctor.

Chapter 7: Dietary supplements to protect the eyes from UV radiation: Review

If you obtain a sufficient amount of necessary vitamins and minerals only from the diet are complicated, it is worth considering the reception of special dietary supplements. It is important to choose quality products from reliable manufacturers.

  • Lutein and Zeaxanthin supplements: These additives, as a rule, contain a mixture of lutein and zexanthin in a ratio that simulates the natural ratio of these carotenoids in the retina (usually 5: 1 or 10: 2 mg of lutein to zeaxantin).
  • Omega-3 supplements of fatty acids: Choose additives containing both DGC and EPK. Fish oil is a common source of omega-3 fatty acids.
  • Multivitamins for the eyes: These complexes contain a mixture of vitamins, minerals and antioxidants necessary for the health of the eyes, such as vitamins C and E, zinc, selenium, lutein and zeaxantin.
  • Astaxanthin supplements: Astaxantin is available in the form of capsules or tablets. Choose additives from reliable manufacturers to guarantee the cleanliness and efficiency of the product.

When choosing dietary supplements, pay attention to the following factors:

  • Quality: Choose additives from reliable manufacturers that adhere to the quality standards GMP (Good Manufacturing Practices).
  • Purity: Make sure that the additive does not contain harmful impurities, such as heavy metals or pesticides.
  • Dosage: Follow the recommended dosage indicated on the packaging.
  • Reviews: Read the reviews of other users to learn about their experience of using the additives.

Chapter 8: Eye Health Recipes

The inclusion of products useful for the eyes in your diet should not be complicated. Here are a few simple and delicious recipes that will help you get the necessary vitamins and minerals:

  • Smoothies for the health of the eyes: Mix spinach, blueberries, banana, orange juice and water in a blender.
  • Salad with salmon and avocado: Mix salmon, avocado, spinach, tomatoes and olive oil.
  • Carrot soup: Fry carrots, onions and garlic in olive oil. Add vegetable broth and cook until cooked.
  • Omelet with broccol and spinach: Beat eggs with broccoli, spinach and cheese. Fry in a pan.
  • Berry salad with walnuts: Mix blueberries, raspberries, strawberries, walnuts and honey.

Chapter 9: Frequently asked questions

  • Can vitamins completely protect my eyes from UV radiation? No, vitamins cannot completely protect your eyes from UV radiation. They can help reduce the risk of damage, but it is also necessary to wear sunglasses and hat.
  • What vitamins are most important for protecting the eyes from UV radiation? Vitamins C and E, beta-carotene, selenium, lutein and zeaxantin.
  • Do I need to take supplements if I eat right? If you eat correctly, you may not need additives. However, if you are not sure if you get enough vitamins and minerals, consult your doctor.
  • What side effects can occur when taking additives? Some vitamins and minerals can cause side effects, such as nausea, vomiting, diarrhea or headache. If you have any side effects, stop taking the additive and consult a doctor.
  • How to choose a quality supplement? Choose additives from reliable manufacturers that adhere to the quality standards GMP (Good Manufacturing Practices).

Chapter 10: Alternative methods of eye protection from UV radiation

In addition to the diet and taking additives, there are other methods of eye protection from UV radiation.

  • Contact lenses with UV protection: Some contact lenses provide protection against UV radiation. However, even when wearing contact lenses with UV protection, it is necessary to wear sunglasses, since the lenses do not cover the entire surface of the eye.
  • Photochromic lenses: Photocrum lenses are automatically obscured in the sun, providing protection against UV radiation.
  • Point of view: It is important to understand that eye protection from UV radiation is an integrated approach that includes proper nutrition, taking additives, wearing sunscreen and hats, as well as regular examinations by an ophthalmologist.

Chapter 11: The latest trends in eye and nutritional health studies

Studies in the health of the eyes and nutrition are constantly developing. Some of the latest trends include:

  • Studying the role of intestinal microbioma in the eye of the eyes: Studies show that the intestinal microbia can affect the health of the eyes, including the risk of developing VMD and dry eyes.
  • Development of new dietary supplements for the health of the eyes: New dietary additives containing innovative ingredients, such as Meso-Zaacsanthin and Astaxantin, are developed.
  • Personalized nutrition for the health of the eyes: Personalized nutrition recommendations are developed, taking into account individual needs and genetic characteristics of a person.

Chapter 12: Summing up: the path to healthy eyes under protection against UV radiation

Caring for vision is a long -term project that requires a conscious approach to nutrition and lifestyle. The correct diet, enriched with antioxidants, carotenoids and omega-3 fatty acids, in combination with the wearing of sunglasses and regular visits to an ophthalmologist, will help maintain eyes health for many years. Remember that prevention is always better than treatment. Invest in the health of your eyes today to enjoy beautiful vision tomorrow.

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