The importance of vitamins for vision in winter

The importance of vitamins for vision in winter

The winter period is a serious test for the human body, and vision is no exception. Shorting daylight hours, reducing the intensity of sunlight, extreme temperatures and dry air – all these factors have a negative impact on the eyes, increasing the risk of developing various diseases and deterioration of visual function. During this period, the maintenance of the eyes of the eyes with the help of adequate nutrition, rich in the necessary vitamins and trace elements, becomes especially important.

The influence of winter factors on vision

Before moving on to the consideration of specific vitamins, it is necessary to understand which factors of the winter period pose a threat to vision:

• Reducing the intensity of sunlight: Sunlight is necessary for the synthesis of vitamin D in the body, which plays an important role in maintaining the health of the eyes. The lack of sunlight in the winter leads to a decrease in vitamin D level, which can adversely affect vision.
• Shining daylight hours: A decrease in the duration of the bright time of the day increases the load on the eyes, since it is necessary to spend more time in artificial light. This can lead to overwork of the eyes, dryness and discomfort.
• Dry air: In winter, the air in the rooms becomes especially dry due to heating devices. Dry air pulls moisture from the mucous membrane of the eyes, causing dryness, burning and feeling of sand in the eyes.
• Cold temperatures and wind: Low temperatures and strong winds can cause spasm of blood vessels, breaking blood supply and nutrition of the eye tissues. This can lead to vision of vision and increasing the risk of developing diseases.
• Increasing the time spent in front of the screens: In winter, people, as a rule, spend more time indoors, working or having fun at computers, phones and other gadgets. A long stay in front of the screens exacerbates the problem of dry eyes and can lead to the development of computer vision syndrome.
• Changing the diet: In winter, there is often a decrease in the consumption of fresh fruits and vegetables, which can lead to a deficiency of the necessary vitamins and trace elements necessary to maintain the health of the eyes.

Key vitamins for maintaining vision in winter

To protect vision in the winter, it is necessary to ensure sufficient receipt of the following vitamins:

1. Vitamin A (Retinol): Vitamin A plays a key role in maintaining the health of the cornea, retina and mucous membrane of the eyes. It is necessary for the formation of a visual pigment of the rhodopsin, which is responsible for vision in low illumination. Vitamin A deficiency can lead to dry eyes, a deterioration in night vision (chicken blindness) and an increase in susceptibility to infections.

   • The mechanism of action: Vitamin A is involved in the synthesis of rhodopsin, a photosensitive pigment located in the wands of the retina. It also supports the health of epithelial cells of the cornea and conjunctiva, ensuring their moisture and protection.
   • Useful properties: Improving night vision, reducing dry eyes, protecting the cornea from damage, reducing the risk of cataracts and age -related macular degeneration.
   • Sources of vitamin A: The liver, fish oil, egg yolks, dairy products, carrots, pumpkin, sweet potatoes, spinach, kale cabbage. It is important to note that vitamin A is fat -soluble, therefore, for its absorption, it is necessary to consume it along with fats.
   • Cautions: An overdose of vitamin A can be toxic, so it is necessary to observe the recommended dosages. Pregnant women should consult a doctor before taking vitamin additives with vitamin A.

2. Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the eyes from damage by free radicals. It also participates in the synthesis of collagen necessary to maintain the structure of the tissues of the eye, including the cornea and lens.

   • The mechanism of action: Vitamin C neutralizes free radicals, which are formed as a result of oxidative stress caused by the effects of ultraviolet radiation, environmental pollution and other factors. It also participates in the synthesis of collagen, protein, which provides the strength and elasticity of the tissues of the eye.
   • Useful properties: Protection against free radicals, reducing the risk of cataracts and age -related macular degeneration, strengthening blood vessels of the eyes, improving the blood supply to the retina.
   • Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, cranberries), kiwi, bell pepper, broccoli, Brussels cabbage.
   • Cautions: Vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine. However, when taking very high doses, side effects can occur, such as stomach disorder.

3. Vitamin E (Tokoferol): Vitamin E is also a powerful antioxidant that protects the eye cells from damage by free radicals. It is especially important for protecting the retina from damage caused by oxidative stress.

   • The mechanism of action: Vitamin E acts as an antioxidant, neutralizing free radicals and preventing lipid oxidation in cell membranes. It can also improve blood circulation in the eyes.
   • Useful properties: Protection against free radicals, reducing the risk of developing age -related macular degeneration and cataracts, improving the blood supply to the retina.
   • Sources of vitamin E: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables.
   • Cautions: Vitamin E is a fat -soluble vitamin, so its excess can accumulate in the body. When taking high doses, side effects can occur, such as blood thinning.

4. B vitamins B: Group B vitamins, especially vitamins B1 (thiamine), B2 (riboflavin), B6 (pyridoxine) and B12 (cobalamin), play an important role in maintaining the health of the nervous system, including the visual nerve. They also participate in the energy exchange and maintaining the health of blood vessels.

   • The mechanism of action: B vitamins are involved in glucose metabolism necessary for the functioning of nerve cells, including optic cells. They also participate in the synthesis of neurotransmitters that transmit nerve impulses. In addition, vitamins B6 and B12 help to reduce homocysteine, amino acids, the high level of which is associated with an increased risk of developing eye diseases.
   • Useful properties: Maintaining the health of the optic nerve, reducing the risk of glaucoma, improving nervous conduction, and a decrease in homocysteine levels.
   • Sources of B vitamins B: Whole grain products, meat, fish, poultry, eggs, dairy products, legumes, nuts, green leafy vegetables.
   • Cautions: B vitamins deficiency can lead to various neurological symptoms, including visual impairment. Vegetarians and vegans should pay special attention to the sufficient intake of vitamin B12, which is mainly contained in animal products.

5. Vitamin D: Vitamin D plays an important role in maintaining the health of the eyes, especially in the winter, when its synthesis in the skin under the influence of sunlight decreases. Vitamin D deficiency is associated with an increased risk of developing age -related macular degeneration, dry eyes and other diseases.

   • The mechanism of action: Vitamin D regulates the expression of genes involved in inflammatory processes and immune reaction. It also contributes to the absorption of calcium necessary to maintain the health of bones and teeth, as well as for the normal functioning of the nervous system.
   • Useful properties: Reducing the risk of developing age -related macular degeneration, reduction of dry eyes, strengthening immunity.
   • Sources of vitamin D: Fish oil, fatty fish (salmon, mackerel, herring), egg yolks, enriched products (milk, yogurt, breakfast flakes). It is important to note that the main source of vitamin D is the synthesis in the skin under the influence of sunlight.
   • Cautions: Vitamin D deficiency is a common problem, especially in winter. If necessary, you should take vitamin additives with vitamin D, but only after consulting a doctor.

Minerals important to vision in winter

In addition to vitamins, the following minerals are needed to maintain eyes health in the winter:

1. Zinc: Zinc plays an important role in the metabolism of vitamin A and is necessary for the normal functioning of the retina. It is also an antioxidant and protects the eyes from damage by free radicals.

   • The mechanism of action: Zinc is a cofactor of many enzymes involved in the metabolism of vitamin A necessary for the formation of rhodopsin. He also plays a role in maintaining the structure of the retina and protect it from oxidative stress.
   • Useful properties: Improving night vision, reducing the risk of developing age -related macular degeneration, protecting the retina from damage.
   • Sources of zinc: Meat, seafood (oysters, crabs), poultry, legumes, nuts, seeds, whole grain products.
   • Cautions: Zinc deficiency can lead to vision of vision and other health problems. When taking additives with zinc, the recommended dosages should be observed, since an excess of zinc can violate the absorption of other minerals such as copper.

2. Selenium: Selenium is an antioxidant that protects the eyes from damage to free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in maintaining the health of the eyes.

   • The mechanism of action: Selenium is part of the enzyme glutathioneperoxidase, which is a powerful antioxidant and protects cells from damage to free radicals. It also participates in the metabolism of thyroid hormones, which affect the condition of the eyes.
   • Useful properties: Protection against free radicals, reducing the risk of developing age -related macular degeneration and cataracts, maintaining the health of the thyroid gland.
   • Sources of Selena: Brazilian nuts, seafood (tuna, shrimp), meat, poultry, eggs, whole grain products.
   • Cautions: Selena deficiency can lead to various health problems, including visual impairment. When taking additives with selenium, the recommended dosages should be observed, since the excess selenium can be toxic.

3. Omega-3 fatty acids: Omega-3 fatty acids, especially non-coosaexenoic acid (DHG), are important components of cell membranes, including mesh cell membranes. They also have anti -inflammatory properties and can help reduce dry eyes.

   • The mechanism of action: DGC is the main structural component of the retina and plays an important role in the transmission of nerve impulses. Omega-3 fatty acids also help reduce inflammation in the eyes and improve the function of the mable glands, which produce an oily secret that prevents the evaporation of tear fluid.
   • Useful properties: Maintaining the health of the retina, reducing the risk of developing age -related macular degeneration, reducing dry eyes, improvement of the function of the mable glands.
   • Sources of omega-3 fatty acids: Fat fish (salmon, mackerel, herring), fish oil, linen seed, chia seeds, walnuts.
   • Cautions: Omega-3 fatty acids can dilute blood, so people taking anticoagulants should consult a doctor before taking additives with omega-3.

Lutein and Zeaxanthin:

Luthein and Zeaksantin are carotenoids that accumulate in the retina, especially in the makul, the area responsible for central vision. They act as antioxidants and filter harmful blue light, protecting the retina from damage.

• The mechanism of action: Luthein and zeaxantin absorb blue light, which can cause oxidative stress and damage to the retinal cells. They also act as antioxidants, neutralizing free radicals.
• Useful properties: Settage protection from damage, reducing the risk of developing age -related macular degeneration and cataracts, improving contrast sensitivity.
• Sources of Luthein and Zeaksanthin: Dark green leafy vegetables (spinach, cabbage, broccoli), egg yolks, corn, oranges.
• Cautions: Luthein and Zeaksantin are safe substances, but when taking high doses can cause yellowing of the skin, which takes place after the termination of the additives.

Recommendations for maintaining the health of the eyes in winter:

In addition to adequate nutrition rich in vitamins and minerals, it is recommended to comply with the following rules to maintain eyes health in the winter:

• Regular breaks when working at the computer: Every 20 minutes take a break for 20 seconds and look at an object located at a distance of 20 feet (6 meters).
• Using moisturizing eye drops: With dry eyes, use artificial tears to moisturize the mucous membrane.
• Maintaining optimal humidity in the room: Use a humidifier to maintain air humidity at 40-60%.
• Eye protection from wind and cold: Wear sunglasses or glasses with wind protection to protect your eyes from exposure to adverse weather conditions.
• Regular examinations by an ophthalmologist: Pass regular examinations at an ophthalmologist for the timely detection and treatment of eye diseases.
• Refusal of smoking: Smoking increases the risk of developing many eye diseases, including age -related macular degeneration and cataract.
• Sufficient sleep: The lack of sleep can lead to overwork of the eyes and visual impairment.

The choice of vitamin complexes for vision:

When choosing vitamin complexes for vision, attention should be paid to the composition and dosage of vitamins and minerals. It is important to choose complexes designed specifically to maintain the health of the eyes and contain the necessary vitamins and minerals in optimal dosages. Before taking vitamin complexes, it is recommended to consult a doctor.

Conclusion:

The winter period is a serious test for vision. However, observing simple rules and providing the body with the necessary vitamins and minerals, it is possible to significantly reduce the risk of developing eye diseases and support good vision throughout the winter. It is important to remember that the health of the eyes is an investment in the future, and it is necessary to take care of it constantly.

This article offers a comprehensive, well-researched look at the importance of vitamins for vision during winter. The inclusion of specific mechanisms of action, food sources, and potential side effects for each vitamin and mineral greatly enhances its value. The emphasis on lifestyle adjustments adds practical advice for readers. The lack of grammatical errors and coherent structure make it a valuable and reliable resource for individuals seeking information on eye health during winter.