E and lutein for vision

E and lutein for vision: complete guidance for maintaining the health of the eyes

Chapter 1: Anatomy of the Eye and Mechanisms of Vision

1. 1 Overview of the anatomy of the eye

   Vision is a complex process that begins with the perception of light with an eye. The eye, like a high -precision camera, converts light into nerve impulses, which the brain interprets as an image. To understand the role of vitamin E and lutein in maintaining the health of the eyes, it is necessary to understand the anatomy of this complex organ.

   • Cornea: A transparent, dome front of the eye through which light passes. It plays an important role in focusing light on the retina. The cornea is devoid of blood vessels and receives nutrients from tear fluid and intraocular fluid.
   • Iris: The color of the eye that controls the amount of light that comes inside the eye. In the center of the rainbow shell there is a pupil.
   • Pupil: The hole in the center of the rainbow shell, which regulates the size depending on the intensity of light. In a bright light, the pupil narrows to reduce the amount of light falling into the eye, and in the dark it expands to miss more light.
   • Crystalik: A transparent, elastic lens that focuses light on the retina. The lens can change its shape to focus on objects at different distance. This process is called accommodation.
   • Glass: A gel -like substance filling the space between the lens and the retina. She supports the shape of the eye and helps to skip light to the retina.
   • Retina: A photosensitive shell located in the back of the eye. The retina contains millions of photosensitive cells called photoreceptors. There are two types of photoreceptors: sticks and cones.
     • Sticks: Sensitive to light and are responsible for vision in low light conditions. They allow you to see in black and white.
     • Knukes: Responsible for color vision and vision in bright lighting conditions. There are three types of cones, each of which is sensitive to a certain color: red, green and blue.
   • Vine nerve: The nerve that transfers nerve impulses from the retina to the brain. The brain interprets these impulses as an image.
   • Yellow spot (macula): A small area in the center of the retina, which is responsible for central vision and visual acuity. The makula contains a high concentration of cones.
   • Vascular shell: A layer of fabric between the retina and the sclera, which contains blood vessels that feed the retina.
   • Sclera: The white outer shell of the eye, which protects the eye from damage.

2. 2 Mechanisms of vision

   The process of vision is a complex chain of events in which various structures of the eye and brain are involved.

   1. Light intake: Light passes through the cornea, pupil and lens, refracted and focusing on the retina.
   2. Phototransduction: Photoreceptors in the retina convert light into nerve impulses. This process is called photographic production.
   3. Transfer of nerve impulses: Nerve impulses are transmitted from photoreceptors to ganglion cells of the retina.
   4. Vine nerve: The axons of ganglion cells form a visual nerve that transfers nerve impulses to the brain.
   5. Brain processing: In the brain, nerve impulses are processed and interpreted as an image. Processing occurs in the visual bark located in the occipital fraction of the brain.

3. 3 The role of antioxidants in the health of the eyes

   The eye is exposed to various factors that can harm its structures. Such factors include:

   • Ultraviolet (UV) radiation: Sunlight contains UV radiation, which can damage the cornea, lens and retina.
   • Oxidative stress: Metabolic processes in the eye lead to the formation of free radicals that can damage the cells of the eye.
   • Inflammation: Inflammatory processes in the eye can lead to damage to tissues and visual impairment.
   • Age changes: With the age of the structure, the eyes are subjected to degenerative changes, which can lead to visual impairment.

   Antioxidants play an important role in protecting the eyes from these damaging factors. They neutralize free radicals, reduce inflammation and protect the cells from damage. Vitamin E and Luthein are two powerful antioxidants, which are especially important for the health of the eyes.

Chapter 2: Vitamin E: A powerful antioxidant for vision

2. 1 What is vitamin E?

   Vitamin E is a group of fat -soluble compounds with antioxidant properties. The most common and biologically active form of vitamin E is alpha-tocopherol.

3. 2 Forms of vitamin E

   There are eight different forms of vitamin E: alpha, beta-, gamma and delta-tocopherol, as well as alpha, beta-, gamma and delta-Tokotrienol. Alpha-tocopherol is the most common and powerful form of vitamin E in the human body.

4. 3 Vitamin E functions in the body

   Vitamin E performs a number of important functions in the body, including:

   • Antioxidant Protection: Protects cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids in cells, which can lead to the development of various diseases, including cardiovascular diseases, cancer and age-related vision changes.
   • Support for the immune system: Strengthens the immune system, helping the body fight infections.
   • Improving the health of the skin: Protects the skin from damage caused by UV radiation, and helps maintain its moisture.
   • Heart health support: Prevents oxidation of LDL cholesterol (poor cholesterol), which can reduce the risk of developing cardiovascular diseases.

5. 4 Influence the vitamin is vision

   Vitamin E plays an important role in maintaining the health of the eyes and protecting against various diseases associated with vision.

   • Protection against age -related macular degeneration (VMD): VMD is the main reason for loss of vision over 50 years old. Vitamin E helps to protect the retinal cells from damage caused by free radicals, and can reduce the risk of the development of the VMD. Studies have shown that people with a high level of vitamin E in the blood have a lower risk of EMD.
   • Cataract protection: Cataract is a clouding of the lens of the eye, which can lead to a deterioration in vision. Vitamin E helps to protect the lens from oxidative stress and can reduce the risk of cataracts. Some studies have shown that the consumption of a sufficient amount of vitamin E can slow down the progression of cataracts.
   • Improving visual function: Vitamin E can improve visual function, especially in people with diabetic retinopathy (retinal damage caused by diabetes). Vitamin E helps protect blood vessels in the retina from damage and improve blood circulation.
   • Protection against damage caused by UV radiation: Vitamin E helps protect the eye cells from damage caused by UV radiation.
   • Reducing the risk of dry eyes: Vitamin E can help reduce the symptoms of dry eyes, improving the production of tear fluid.

6. 5 Sources of vitamin E

   Vitamin E is contained in many foods, including:

   • Vegetable oils: Sunflower oil, soy oil, corn oil, wheat germ oil.
   • Nuts and seeds: Almonds, hazelnuts, sunflower seeds, pumpkin seeds.
   • Green sheet vegetables: Spinach, broccoli, Mangold.
   • Fruits: Avocado, mango, kiwi.
   • Enriched products: Some cereals for breakfast, margarine and other products are enriched with vitamin E.

7. 6 Recommended daily dose of vitamin E

   The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). It is important to note that the consumption of high doses of vitamin E (more than 1000 mg per day) may be associated with an increased risk of bleeding. Therefore, before taking high doses of vitamin E, it is recommended to consult a doctor.

8. 7 Vitamin deficiency is

   Vitamin E deficiency is rare, but can occur in people with impaired fat absorption, such as Crohn’s disease or cystic fibrosis. Symptoms of vitamin E deficiency may include:

   • Muscle weakness
   • Loss of coordination
   • Numbness and tingling in arms and legs
   • Visual impairment

9. 8 Vitamin E in addition

   Vitamin E is available in the form of additives in various forms, including capsules, tablets and liquid drugs. When choosing an additive of vitamin E, it is important to pay attention to the form of vitamin E. Alpha-tocopherol is the most biologically active form of vitamin E. should also take into account the dosage of vitamin E in the addition.

Chapter 3: Luthein: Makula protection and vision improvement

3. 1 What is Luthein?

   Luthein is a carotenoid pigment contained in the retina, especially in the mac. Carotinoids are a group of natural pigments that give vegetables and fruits yellow, orange and red. Luthein and Zeaksantin are two main carotenoids that accumulate in Makula.

4. 2 Luthein functions in the body

   Luthein performs a number of important functions in the body, including:

   • Antioxidant Protection: Luthein is a powerful antioxidant that protects the mesh cells from damage caused by free radicals.
   • Filtering blue light: Luthein filters blue light, which can be harmful to the retina. Blue light is a short -wave light of high energy, which can damage photoreceptors in the retina and contribute to the development of the EMD.
   • Improving visual function: Luthein can improve visual function, especially in people with VMD or cataracts. It can improve visual acuity, contrast sensitivity and vision in low light conditions.

5. 3 The influence of lutein on vision

   Luthein plays an important role in maintaining the health of the eyes and protecting against various diseases associated with vision.

   • Protection against age -related macular degeneration (VMD): Luthein is one of the main nutrients that are necessary for protection against VMD. It helps to protect the retinal cells from damage caused by free radicals and blue light, and can reduce the risk of the development of the VMD. Numerous studies have shown that people with a high level of lutein in the blood have a lower risk of developing VMD.
   • Cataract protection: Luthein can also help protect against cataracts. It helps to protect the lens from oxidative stress and can reduce the risk of cataracts. Studies have shown that the consumption of a sufficient amount of lutein can slow down the progression of cataracts.
   • Improving visual function: Luthein can improve visual function, especially in people with VMD or cataracts. It can improve visual acuity, contrast sensitivity and vision in low light conditions.
   • Protection against damage caused by blue light: Luthein helps to protect the retina from damage caused by blue light, which is radiated from computers, smartphones and other electronic devices.

6. 4 Sources of Luthein

   Luthein is contained in many foods, including:

   • Green sheet vegetables: Spinach, Kale, Mongold, Romen salad.
   • Bright orange and yellow vegetables: Bulgarian pepper, corn, carrots, pumpkin.
   • Eggs: Especially egg yolk.
   • Fruits: Orange, peaches, tangerines.

7. 5 Recommended daily dose of lutein

   There is no official recommended dose of lutein, but most experts recommend using at least 6-10 mg of lutein per day to maintain eyes health.

8. 6 Lutein

   Luthein deficiency can increase the risk of EMD and cataracts. Symptoms of lutein deficiency may include:

   • Reducing visual acuity
   • Deterioration of contrasting sensitivity
   • Sensitivity to bright light
   • Deterioration of night vision

9. 7 Luthein in addition

   Luthein is available in the form of additives in various forms, including capsules, tablets and chewing tablets. When choosing an additive of lutein, it is important to pay attention to the dosage of lutein in the addition. It should also be borne in mind whether the additive of zeaxantin, which is another important carotenoid for the health of the eyes.

Chapter 4: Synergy Vitamin E and Luthein for maximum vision protection

4. 1 Joint action of vitamin E and lutein

   Vitamin E and Luthein have a synergistic effect, that is, their joint action is more effective than each of them separately.

   • Strengthening antioxidant protection: Vitamin E and lutein are powerful antioxidants that protect the retina cells from damage caused by free radicals. Together they provide more complete antioxidant protection.
   • Additional protection against blue light: Luthein filters blue light, and vitamin E helps protect the retinal cells from damage caused by blue light, which penetrates through the filter.
   • Improving the absorption of lutein: Vitamin E is a fat -soluble vitamin and helps to improve the absorption of lutein, which is also fat -soluble.

5. 2 Studies on the joint use of vitamin E and lutein

   Some studies have shown that the joint use of vitamin E and lutein can be more effective for protecting vision than the use of each of them separately.

   • AREDS2 research: The study of Age-RELETED EYEEDSEASTY 2 (AREDS2) showed that additives with lutein and zeaxantin, as well as with vitamin E, can reduce the risk of VMD progression.
   • Other research: Some other studies have shown that the joint use of vitamin E and lutein can improve the visual function in people with VMD and cataracts.

6. 3 How to take vitamin E and lutein together

   Vitamin E and lutein can be taken together in the form of additives or consumed products rich in these nutrients.

   • Supplements: There are additives that contain both vitamin E and lutein. When choosing an additive, it is important to pay attention to the dosage of vitamin E and lutein in addition. It is recommended to consult a doctor to determine the optimal dosage.
   • Nutrition: Include products rich in vitamin E and lutein in your diet, such as vegetable oils, nuts, seeds, green leafy vegetables and bright orange and yellow vegetables.

Chapter 5: Other beneficial nutrients for vision

5. 1 Vitamin C.

   Vitamin C is a powerful antioxidant that helps protect the eye cells from damage caused by free radicals. It also participates in the synthesis of collagen, which is an important structural component of the cornea and lens.

   • Sources of vitamin C: Citrus fruits, berries, Bulgarian pepper, broccoli, kiwi.

6. 2 Zinc

   Zinc is a mineral that plays an important role in the health of the eyes. It is necessary for the work of enzymes that participate in vitamin A metabolism, which is important for vision. Zinc also helps to protect the retinal cells from damage.

   • Sources of zinc: Red meat, poultry, seafood, nuts, seeds, legumes.

7. 3 Omega-3 fatty acids

   Omega-3 fatty acids are polyunsaturated fatty acids that are important to the health of the eyes. They help maintain the health of the retina and can reduce the risk of dry eyes.

   • Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.

8. 4 Vitamin a

   Vitamin A plays a key role in vision, especially in low light conditions. It is necessary for the formation of a rhodopsin, a photosensitive pigment in the wipes of the retina. Vitamin A deficiency can lead to night blindness and dry eyes.

   • Sources of vitamin A: Liver, dairy products, egg yolk, carrots, sweet potatoes, pumpkin.

Chapter 6: Practical Tips for maintaining the health of the eyes

6. 1 Healthy diet

   A balanced diet, rich in vitamins, minerals and antioxidants, plays an important role in maintaining the health of the eyes. Include in your diet products rich in vitamin E, lutein, vitamin C, zinc, omega-3 fatty acids and vitamin A.

7. 2 Protection against UV radiation

   Wear sunglasses that block 100% UV radiation when you are in the sun. UV radiation can damage the cornea, lens and retina.

8. 3 Regular examinations by an ophthalmologist

   Regularly visit an ophthalmologist for preventive examinations. Early detection of eye diseases allows you to begin treatment at an early stage and prevent vision loss.

9. 4 Refusal of smoking

   Smoking increases the risk of EMD, cataracts and other eyes of the eyes. Refusal of smoking is an important step towards maintaining the health of the eyes.

10. 5 Blood sugar control

    People with diabetes have an increased risk of developing diabetic retinopathy. Blood sugar control helps to reduce this risk.

11. 6 Visual hygiene when working at a computer

    • Correct lighting: Provide good lighting of the workplace to reduce the load on the eyes.
    • Correct posture: Sit straight and hold the monitor at an extended arm.
    • Regular breaks: Take breaks every 20 minutes to give your eyes to rest. Use the “20-20-20” rule: every 20 minutes look at an object located at a distance of 20 feet (6 meters) for 20 seconds.
    • Eye exercises: Regularly perform eye exercises to improve blood circulation and relieve stress.

Chapter 7: Conclusion

Vitamin E and Luthein are two powerful antioxidants that play an important role in maintaining the health of the eyes. They help protect the eyes from damage caused by free radicals, UV radiation and other factors, and can reduce the risk of developing VMD, cataracts and other eyes of the eyes. Balanced nutrition, protection against UV radiation, regular examinations by an ophthalmologist and rejection of smoking are important steps to maintain the health of the eyes. The joint use of vitamin E and lutein can provide more complete protection of vision.