Vitamins for the eyes for the elderly: a complete guide to maintain vision in adulthood
Vision is one of the most valuable feelings that allows us to perceive the world around us in all its glory. With age, however, natural aging processes can have a negative effect on vision, leading to various diseases and a deterioration of acuteness. Proper nutrition enriched with vitamins and minerals plays a key role in maintaining the health of the eyes and preventing age -related changes. In this article, we will consider in detail what vitamins and nutrients are especially important for the eyes of older people, how they act, which products are contained and how to take them correctly.
Age -related vision changes: the main problems
With age, the risk of developing eye diseases increases significantly. The most common problems are faced with older people are:
- Age macular degeneration (VMD): This is a progressive disease that affects the central part of the retina called a mac. The macula is responsible for the clear vision necessary for reading, driving and recognizing persons. The VMD leads to a gradual loss of central vision, which makes it difficult to fulfill everyday tasks.
- Cataract: This is a clouding of the lens of the eye, which leads to a deterioration in vision, blur and sensitivity to light. Cataract can progress slowly, and in the early stages, vision can be improved with glasses. However, as cataract progresses, surgical intervention may be required.
- Glaucoma: This is a group of diseases characterized by damage to the optic nerve, which transfers information from eye to brain. Glaucoma often develops asymptomatic in the early stages, and it can only be detected during a regular examination by an ophthalmologist. Without the treatment of glaucoma, it can lead to irreversible loss of vision.
- Dry eyes: This is a condition in which the eyes do not produce quite tearful fluids or the lacrimal fluid has the wrong composition. Dry eyes can cause discomfort, burning, itching and redness of the eyes.
- Diabetic retinopathy: This is a complication of diabetes, which affects the blood vessels of the retina. Diabetic retinopathy can lead to loss of vision, if not treated.
Vitamins and minerals to maintain eye health
Proper nutrition, rich in vitamins and minerals, can help slow down the progression of age -related changes in vision and reduce the risk of developing eye diseases. The most important vitamins and minerals for the health of the eyes include:
- Vitamin A: Vitamin A plays an important role in maintaining the health of the cornea (transparent outer shell) and in ensuring normal vision in low illumination. It is also necessary for the production of rhodopsin, pigment that allows us to see in the dark. Vitamin A deficiency can lead to dry eyes, night blindness and other vision problems.
- Sources of vitamin A: The liver, fish oil, dairy products, eggs, carrots, sweet potatoes, spinach, kale cabbage, pumpkin.
- Vitamin C: Vitamin C is a powerful antioxidant that helps protect the eyes from damage to free radicals. Free radicals are unstable molecules that can damage cells and tissues, contributing to the development of age -related diseases, including VMD and cataracts. Vitamin C also plays an important role in the production of collagen, protein, which provides the structure and support of the eyes.
- Sources of vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, colored cabbage, tomatoes.
- Vitamin E: Vitamin E, like vitamin C, is an antioxidant that helps protect the eyes from damage to free radicals. He also plays an important role in maintaining the health of retinal cells. Studies have shown that vitamin E can help slow down the progression of the VMD.
- Sources of vitamin E: Vegetable oils (sunflower, soy, olive), nuts (almonds, walnuts), seeds (sunflower, pumpkin), avocado, spinach, broccoli.
- Lutein and Zeaxanthin: Luthein and Zeaksanthin are carotenoids that are found in large quantities in the retina, especially in the maculus. They act as natural filters of blue light, which can be harmful to the eyes. Luthein and Zeaksantin also have antioxidant properties and help protect the eyes from damage to free radicals. Studies have shown that Luthein and Zeaksantin can help reduce the risk of EMD and cataracts.
- Sources of Luthein and Zeaksanthin: Dark green leafy vegetables (spinach, cabbage, arugula), corn, egg yolk, broccoli, peas.
- Zinc: Zinc is an important mineral for the health of the eyes. It is necessary for the normal functioning of the retina and to maintain the health of the optic nerve. Zinc also helps to transport vitamin A from the liver to the retina. Zinc deficiency can lead to a deterioration in night vision and other vision problems.
- Sources of zinc: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products.
- Omega-3 fatty acids: Omega-3 fatty acids, especially DGK (non-zahexaenic acid) and EPK (eicopascentaenoic acid), are important for the health of the retina and to maintain the normal function of the lacrimal glands. They help reduce inflammation and dry eyes. Studies have shown that omega-3 fatty acids can help reduce the risk of EMD and dry eyes.
- Sources of omega-3 fatty acids: Bold fish (salmon, tuna, sardines, mackerel), linen seeds, chia seeds, walnuts, fish oil, additives with omega-3 fatty acids.
Recommendations for taking vitamins for the eyes
Before you start taking any vitamins or eye supplements, it is important to consult a doctor or ophthalmologist. They will be able to evaluate your health status, identify possible deficits and recommend the most suitable dosage and form of vitamins.
- Dosage: The dosage of vitamins and minerals for the eyes depends on individual needs and health status. It is important to adhere to the recommended dosage indicated on the packaging of the product or recommended by the doctor.
- Output form: Vitamins and minerals for the eyes are available in various forms of release, including tablets, capsules, chewing sweets and liquids. Choose a form that is most convenient for you to use.
- Reception time: Vitamins and minerals are better absorbed when they are taken with food. It is recommended to take vitamins for the eyes during meals.
- Interaction with other drugs: Some vitamins and minerals can interact with other drugs that you take. Be sure to tell your doctor about all the drugs and additives that you take to avoid unwanted interactions.
- Duration of admission: The duration of taking vitamins for the eyes also depends on individual needs and health status. Some people can take vitamins for a short period of time, for example, to treat vitamins deficiency, while others can take them on an ongoing basis to maintain the health of the eyes.
Eye health diet: products that should be included in the diet
Proper nutrition plays a key role in maintaining the health of the eyes. Include products rich in vitamins, minerals and antioxidants in your diet that are useful for vision:
- Dark green leafy vegetables: Spinach, cabbage of kale, arugula, Romen-Salat. They are rich in lutein and zeaxantin, which protect the eyes from damage in blue light and free radicals.
- Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, oranges, tangerines, apricots. They are rich in vitamin A and beta-carotene, which are important to the health of the cornea and night vision.
- Berries: Blueberries, strawberries, raspberries, blackberries. They are rich in vitamin C and antioxidants that protect the eyes from damage by free radicals.
- Fat fish: Salmon, tuna, sardines, mackerel. They are rich in omega-3 fatty acids, which are important to the health of the retina and tear glands.
- Nuts and seeds: Almonds, walnuts, sunflower seeds, pumpkin seeds. They are rich in vitamin E and other useful nutrients.
- Eggs: Egg yolks contain lutein and zeaxantin, which are good for the health of macula.
- Legumes: Beans, lentils, chickpeas. They are rich in zinc and other minerals that are important to the health of the eyes.
In addition to vitamins: other ways to maintain eyes health
In addition to proper nutrition and taking vitamins, there are other ways that will help you maintain eye health in adulthood:
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify eye diseases in the early stages when it is easier to treat them. It is recommended to visit an ophthalmologist at least once a year, especially after 60 years.
- Eye Protection from the Sun: Ultraviolet rays of the sun can damage their eyes and increase the risk of cataracts and the VMD. Wear sunglasses with protection from UVA and UVB rays when you are on the street in sunny weather.
- Refusal of smoking: Smoking increases the risk of developing many eyes of the eyes, including VMD, cataracts and glaucomas. Refusal of smoking is one of the best ways to protect your eyes.
- Control of blood pressure and cholesterol level: High blood pressure and cholesterol can damage the blood vessels of the eyes and increase the risk of developing diabetic retinopathy and other eyes of the eyes.
- Diabetes Management: If you have diabetes, it is important to carefully monitor the blood sugar level to prevent the development of diabetic retinopathy.
- Regular breaks when working at the computer: A long stay at the computer can lead to dry eyes and eye fatigue. Take regular breaks to give your eyes to relax. During breaks, you can perform eye exercises, for example, look into the distance or blink more often.
- Sufficient amount of sleep: The lack of sleep can adversely affect the health of the eyes. Try to sleep at least 7-8 hours a day.
- Air moisture: Dry air can cause dry eyes. Use a humidifier to maintain normal humidity in the room.
- Using moisturizing eye drops: If you have dry eyes, use moisturizing eye drops to alleviate discomfort.
Conclusion
Vision is a precious gift that requires care and attention. Proper nutrition, rich in vitamins and minerals, regular examinations of an ophthalmologist and observing a healthy lifestyle will help you maintain vision in adulthood and enjoy life in all its glory. Remember that taking care of eye health is an investment in your future. Consult your doctor to determine the most suitable plan for maintaining the health of the eyes, taking into account your individual needs and health status.