Vitamins for the eyes: benefits, sources and use for visual health
The role of vitamins in maintaining the health of the eyes
Vision is one of the most important feelings of a person, and his maintenance requires a comprehensive approach, including a healthy lifestyle, proper nutrition and sufficient rest. Vitamins play a key role in ensuring the normal functioning of the eyes, protecting them from age -related changes, the negative effects of the environment and various diseases. The lack of certain vitamins can lead to serious vision problems, from slight dryness of the eyes to irreversible loss of vision.
In this article, we will examine in detail the main vitamins necessary for the health of the eyes, their role in various processes associated with vision, as well as the sources of these vitamins and recommendations for their use.
Vitamin A (Retinol)
Vitamin A is a fat -soluble vitamin that is critical to vision, especially in conditions of low illumination. It plays a key role in the formation of rhodopsin – a photosensitive pigment located in the retinal cells called sticks. Rodopsin allows us to see in the dark, and vitamin A deficiency leads to a deterioration in night vision, known as “chicken blindness” (nictalopia).
Vitamin A functions in the eyes:
- Rhodopsy education: As already mentioned, vitamin A is the key component of the rhodopsin that provides night vision.
- Maintaining the health of the cornea: Vitamin A is necessary to maintain the health of the cornea – a transparent shell covering the front of the eye. It helps to moisturize the cornea and prevents its dryness.
- Infections protection: Vitamin A strengthens the immune system, which helps to protect the eyes from infections.
- Prevention of dry eyes: Vitamin A contributes to the production of tear fluid necessary to moisturize the eyes and prevent dryness.
The consequences of vitamin A deficiency for the eyes:
- Chicken blindness (Nicatalopia): The first sign of vitamin A deficiency is the deterioration of night vision.
- Xerophthalmia: This is a condition characterized by dryness and clouding of the cornea. In severe cases, xerophthalmia can lead to blindness.
- Keratomalation: This is softening and degeneration of the cornea caused by a severe deficiency of vitamin A.
- Increased susceptibility to infections: Vitamin A deficiency weakens the immune system, making the eyes more susceptible to infections.
Sources of vitamin A:
- Animal products:
- The liver (beef, chicken, pork) is one of the richest sources of vitamin A.
- Fish oil – also contains a large amount of vitamin A.
- Dairy products (milk, cheese, butter) – contain a moderate amount of vitamin A.
- Eggs – contain vitamin A, mainly in the yolk.
- Plant products (sources of beta-carotene, which is converted into vitamin A in the body):
- Carrots are one of the most famous sources of beta-carotene.
- Sweet potatoes (battting)-also rich in beta-carotene.
- Pumpkin-contains a significant amount of beta-carotene.
- Spinach is a good source of beta-carotene, as well as other beneficial substances.
- Kale cabbage is also rich in beta-carotene and other vitamins.
- Broccoli-contains a moderate amount of beta-carotene.
- Apricots-contain beta-carotene.
- Mango is also a good source of beta-carotene.
Recommended daily dose of vitamin A:
The recommended daily dose of vitamin A varies depending on age, gender and health. As a rule, adult men are recommended to consume about 900 μg of RAE (retinol equivalents) per day, and adult women – about 700 μg of RAE per day. Pregnant and lactating women need more vitamin A. It is important to remember that excessive consumption of vitamin A can be toxic, therefore it is not recommended to exceed the recommended doses.
Cautions:
- Toxicity: Excessive consumption of vitamin A can lead to hypervitaminosis A, which can cause various side effects, such as nausea, vomiting, headaches, dizziness, fatigue, bones and joints, hair loss and liver damage.
- Pregnancy: Pregnant women should be careful with the consumption of vitamin A, since high doses can be teratogenic (cause congenital defects in the fetus).
- Interaction with drugs: Vitamin A can interact with some drugs such as retinoids used to treat acne.
Vitamin C (ascorbic acid)
Vitamin C is a water -soluble vitamin, known for its antioxidant properties. He plays an important role in protecting the eyes from oxidative stress caused by free radicals. Free radicals are unstable molecules that can damage cells and tissues, including eye cells. Oxidative stress is considered one of the factors contributing to the development of age -related eyes, such as cataracts and age -related macular degeneration (VMD).
Vitamin C functions in the eyes:
- Antioxidant Protection: Vitamin C is a powerful antioxidant that neutralizes free radicals and protects the eye cells from damage.
- Collagen synthesis: Vitamin C is necessary for the synthesis of collagen – protein, which is the main component of connective tissue, including the cornea and sclera. Collagen provides the strength and elasticity of these tissues.
- Improving blood circulation: Vitamin C helps to strengthen the walls of blood vessels, improving blood circulation in the eyes.
- Risk reduction in cataracts: Studies show that sufficient consumption of vitamin C can help reduce the risk of cataracts.
- VMD protection: Some studies suggest that vitamin C can help slow down the progression of the VMD.
The consequences of vitamin C deficiency for the eyes:
- Increased risk of cataracts: Vitamin C deficiency can increase the risk of cataracts.
- Increased risk of the VMD: The disadvantage of vitamin C can aggravate the course of the VMD.
- Weak blood vessels: Vitamin C deficiency can lead to weakening of the walls of blood vessels in the eyes, which can lead to hemorrhages.
Sources of vitamin C:
- Fruits:
- Citrus fruits (oranges, lemons, grapefruits) are one of the richest sources of vitamin C.
- Kiwi – contains even more vitamin C than citrus fruits.
- Strawberries – is also a good source of vitamin C.
- Black Currant – contains a very high amount of vitamin C.
- Pineapple – contains a moderate amount of vitamin C.
- Papaya – is also a good source of vitamin C.
- Guava is one of the richest sources of vitamin S.
- Vegetables:
- Bulgarian pepper (especially red and yellow) – contains a very high amount of vitamin C.
- Broccoli – is a good source of vitamin C.
- Brussels cabbage – also contains a significant amount of vitamin C.
- Color cabbage – contains a moderate amount of vitamin C.
- Spinach – is a good source of vitamin C.
- Tomatoes – contain a moderate amount of vitamin C.
- Potatoes – contains a small amount of vitamin C.
Recommended daily dose of vitamin C:
The recommended daily dose of vitamin C is about 75 mg for women and 90 mg for men. Smokers are recommended to increase vitamin C intake, as smoking reduces vitamin C levels in the body.
Cautions:
- High doses: Taking high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea, abdominal pain and kidney stones.
- Interaction with drugs: Vitamin C can interact with some drugs such as anticoagulants.
Vitamin E (Tocopherol)
Vitamin E is a fat -soluble vitamin that also has powerful antioxidant properties. It plays an important role in protecting the eye cells from damage caused by free radicals, and helps maintain the health of the retina and lens.
Vitamin E functions in the eyes:
- Antioxidant Protection: Vitamin E protects cell membranes from damage caused by free radicals, thereby preventing oxidative stress.
- VMD protection: Studies show that vitamin E can help slow down the progression of the VMD.
- Cataract prevention: Vitamin E can help reduce the risk of cataracts.
- Maintaining the health of the retina: Vitamin E helps maintain the health of the retina, especially her photosensitive cells.
The consequences of vitamin E deficiency for the eyes:
- Increased risk of the VMD: Vitamin E deficiency can aggravate the course of the VMD.
- Increased risk of cataracts: The deficiency of vitamin E can increase the risk of cataracts.
Sources of vitamin E:
- Vegetable oils:
- Sunflower oil is one of the richest sources of vitamin E.
- Olive oil – also contains a significant amount of vitamin E.
- Soyous oil – is a good source of vitamin E.
- Wheat germ oil – contains a very high amount of vitamin E.
- Nuts and seeds:
- Almonds are one of the richest sources of Vitamin E.
- Hang -up – is also a good source of vitamin E.
- Sunflower seeds – contain a significant amount of vitamin E.
- Arachis – is a moderate source of vitamin E.
- Green sheet vegetables:
- Spinach – is a good source of vitamin E.
- Broccoli – contains a moderate amount of vitamin E.
- Avocado – contains a moderate amount of vitamin E.
Recommended daily dose of vitamin E:
The recommended daily dose of vitamin E is about 15 mg (22.4 IU).
Cautions:
- High doses: Taking high doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding and other side effects.
- Interaction with drugs: Vitamin E can interact with some drugs such as anticoagulants.
B vitamins B (B1, B2, B3, B6, B12, Folic acid)
B vitamins are water -soluble vitamins that play an important role in the general health of the body, including the health of the eyes. Each B vitamin performs its unique functions, and their deficiency can lead to various vision problems.
The functions of group B vitamins in the eyes:
- Vitamin B1 (TIAMIN): It is necessary for the normal functioning of the nervous system, including the visual nerve. Tiamine deficiency can lead to damage to the optic nerve and visual impairment.
- Vitamin B2 (Riboflavin): It is important for the health of the cornea and lens. Riboflavin deficiency can lead to inflammation of the cornea (keratitis) and cataract.
- Vitamin B3 (Niacin): Improves blood circulation in the eyes and can help reduce the risk of glaucoma.
- Vitamin B6 (Pyridoxin): He plays a role in maintaining the health of the retina and optic nerve.
- Vitamin B12 (CianoCobalamine): It is necessary for the normal functioning of the nervous system, including the visual nerve. Vitamin B12 deficiency can lead to damage to the optic nerve and visual impairment.
- Folic acid: Important to the health of cells and tissues, including eye cells.
The consequences of the deficiency of group B vitamins for the eyes:
- Damage to the optic nerve: The deficiency of vitamins B1 and B12 can lead to damage to the optic nerve and visual impairment.
- Keratitis: Vitamin B2 deficiency can lead to inflammation of the cornea (keratitis).
- Cataract: Vitamin B2 deficiency can increase the risk of cataracts.
- Glaucoma: Some studies show that vitamin B3 deficiency can increase the risk of glaucoma.
Sources of B vitamins B:
- Vitamin B1 (TIAMIN): Whole grain products, pork, legumes, nuts.
- Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green leafy vegetables, enriched cereals.
- Vitamin B3 (Niacin): Meat, fish, poultry, mushrooms, peanuts, enriched cereals.
- Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, potatoes, enriched cereals.
- Vitamin B12 (CianoCobalamine): Products of animal origin (meat, fish, poultry, dairy products, eggs). Vegetarians and vegans are recommended to take vitamin B12 additives.
- Folic acid: Dark green leafy vegetables, legumes, avocados, citrus fruits, enriched cereals.
Recommended daily dose of group B vitamins:
Recommended daily doses of B vitamins vary depending on age, gender and health. It is important to adhere to a balanced diet and, if necessary, take the additives of group B vitamins under the supervision of a doctor.
Cautions:
- High doses: Reception of high doses of some vitamins of group B can cause side effects.
- Interaction with drugs: B vitamins can interact with some drugs.
Lutein and zeaxanthin
Luthein and Zeaksantin are carotenoids that are powerful antioxidants and play an important role in protecting the retina from damage caused by blue light and oxidative stress. They accumulate in the Makula – the central region of the retina, responsible for acute vision.
The functions of Luthein and Zeaksanthin in the eyes:
- Filtering blue light: Luthein and zeaxantin absorb blue light, which can damage the retinal cells.
- Antioxidant Protection: Luthein and zeaxantin neutralize free radicals and protect the retinal cells from oxidative stress.
- VMD protection: Studies show that sufficient consumption of lutein and zeaxanthin can help reduce the risk of EMD and slow down its progression.
- Improving visual function: Luthein and Zeaksantin can improve visual acuity, contrast sensitivity and reduce photosensitivity.
The consequences of the deficiency of lutein and zeaxantin for the eyes:
- Increased risk of the VMD: The deficiency of lutein and zeaxanthin can increase the risk of the development of the VMD and accelerate its progression.
- Deterioration of visual function: The disadvantage of lutein and zeaxanthin can lead to a deterioration in visual acuity, contrast sensitivity and increased photosensitivity.
Sources of Luthein and Zeaksanthin:
- Dark green leafy vegetables:
- Spinach is one of the richest sources of Luthein and Zeaksanthin.
- Cabbage of Kale is also rich in lutein and zeaxantin.
- Romen salad – contains a moderate amount of lutein and zeaxanthin.
- Other vegetables:
- Broccoli – is a good source of lutein and zexanthin.
- Corn – contains zeaxantin.
- Green peas – contains lutein and zeaxantin.
- Egg yolk – contains lutein and zeaxantin.
Recommended daily dose of lutein and zeaksanthin:
The recommended daily dose of Luthein and Zeaksanthin is about 10 mg of lutein and 2 mg of Zexanthin.
Cautions:
- Luthein and Zeaksantin are usually safe for most people.
Zinc
Zinc is a mineral that plays an important role in the health of the eyes. It is necessary for the transfer of vitamin A from the liver to the retina, where it is used for the production of rhodopsin. Zinc is also an antioxidant and can help protect the eyes from damage caused by free radicals.
Functions of zinc in the eyes:
- Vitamin A transport: Zinc is necessary for the transfer of vitamin A from the liver to the retina.
- Antioxidant Protection: Zinc protects the eye cells from damage caused by free radicals.
- Maintaining the health of the retina: Zinc plays a role in maintaining the health of the retina and macula.
- VMD protection: Studies show that zinc can help slow down the progression of the VMD.
The consequences of zinc deficiency for the eyes:
- Night vision deterioration: Zinc deficiency can lead to a deterioration in night vision.
- Increased risk of the VMD: The deficiency of zinc can aggravate the course of the VMD.
Sources of zinc:
- Animal products:
- Oysters are one of the richest sources of zinc.
- Beef – is also a good source of zinc.
- Pork – contains a moderate amount of zinc.
- Bird is also a source of zinc.
- Nuts and seeds:
- Pumpkin seeds – are a good source of zinc.
- Cashew – contains a moderate amount of zinc.
- Legumes:
- Beans – is a good source of zinc.
- Lentils – also contains zinc.
- Whole grain products:
- Oatmeal – contains a moderate amount of zinc.
Recommended daily dose of zinc:
The recommended daily dose of zinc is about 11 mg for men and 8 mg for women.
Cautions:
- High doses: Taking high doses of zinc (more than 40 mg per day) can cause side effects, such as nausea, vomiting, abdominal pain and a decrease in copper level in the body.
- Interaction with drugs: Zinc can interact with some drugs such as antibiotics.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the eyes. They are especially important for maintaining the health of the lacrimal film and preventing dry eyes.
Omega-3 functions of fatty acids in the eyes:
- Improving the quality of tear film: Omega-3 fatty acids help improve the quality of the lacrimal film, making it more stable and preventing the evaporation of tears.
- Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the eyes caused by dry eyes or other factors.
- VMD protection: Some studies show that omega-3 fatty acids can help reduce the risk of VMD.
The consequences of the omega-3 deficiency of fatty acids for the eyes:
- Dry eyes: The omega-3 deficiency is one of the main causes of dry eyes.
Sources of omega-3 fatty acids:
- Fat fish:
- Salmon is one of the richest sources of omega-3 fatty acids.
- Mackerel-is also a good source of omega-3 fatty acids.
- Tuna-contains a moderate amount of omega-3 fatty acids.
- Herring-is also a source of omega-3 fatty acids.
- Sardins-contain omega-3 fatty acids.
- Plant sources:
- Flaxseed-is a good source of alpha-linolenic acid (ALK), which is converted into omega-3 fatty acids in the body.
- Chia seeds also contain Alk.
- Walnuts are a good source of Alk.
- Soyous oil – contains Alk.
Recommended daily dose of omega-3 fatty acids:
The recommended daily dose of omega-3 fatty acids (EPA and DHA) is about 250-500 mg.
Cautions:
- High doses: Reception of high doses of omega-3 fatty acids (more than 3 grams per day) can increase the risk of bleeding.
- Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants.
General recommendations for the use of vitamins for the health of the eyes
- Balanced diet: The best way to get the necessary vitamins and minerals for the health of the eyes is to adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
- Supplements: If you do not get enough vitamins and minerals from your diet, you can consider taking additives. However, before taking any additives, you need to consult a doctor to make sure that they are safe for you and will not interact with other medicines that you take.
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist are important for the early detection and treatment of any vision problems.
Conclusion
Vitamins play an important role in maintaining the health of the eyes and protecting against various diseases. Proper nutrition, rich in vitamins and minerals, as well as regular examinations by an ophthalmologist will help maintain vision for many years.