Eye vitamins: how to preserve vision

Eye vitamins: how to preserve vision

Vision is one of the most important feelings that allow us to perceive the world around us in all its diversity. Unfortunately, a modern way of life, characterized by long -term work at a computer, exposure to ultraviolet radiation and unbalanced nutrition, has a negative effect on the health of the eyes. In this regard, more and more people think about how to support and protect vision with vitamins and microelements. This article examines in detail the key vitamins and nutrients necessary for the health of the eyes, their action, sources, signs of deficiency and methods of inclusion in the diet.

1. Vitamin A (Retinol): The basis of healthy vision

Vitamin A plays a key role in vision, especially in low light conditions. It is a component of the rhodopsin – a photosensitive pigment located in the retinal cells responsible for night vision. Vitamin A deficiency can lead to the development of “chicken of blindness” (nicatalopia) – a decrease in vision at dusk and night.

1.1. How vitamin A supports vision:

• Rhodopsy education: Vitamin A is necessary for the synthesis of rhodopsin, which ensures the adaptation of the eyes to the darkness.
• Maintaining the health of the cornea: Vitamin A helps maintain a healthy and moisturized surface of the cornea, protecting it from dryness and damage.
• Protection against age -related macular degeneration (VMD): Studies show that vitamin A, combined with other antioxidants, can slow down the progression of the VMD – one of the main causes of loss of vision in the elderly.

1.2. Sources of vitamin A:

Vitamin A is contained both in the products of the animal and plant origin. It is important to note that in animal products it is contained in the form of retinol (the finished form of vitamin A), and in plant products-in the form of provitamin A (beta-carotene), which is converted into retinol in the body.

• Animal products (retinol):

  • The liver (beef, chicken, pork) is the richest source of vitamin A.
  • Egg yolk
  • Butter
  • Dairy products (whole milk, cheese)
  • Fish oil

• Plant products (beta-carotene):

  • Carrot
  • Sweet potatoes (battting)
  • Pumpkin
  • Spinach
  • Cabbage of Kale
  • Broccoli
  • Apricots
  • Mango
  • Papaya

1.3. Signs of vitamin A deficiency:

• Chicken blindness (Nicatalopia): Difficulty vision at dusk or in weak light.
• Dry eyes (xerophthalmia): A feeling of dryness, burning and sand in the eyes.
• Increased sensitivity to light (photophobia): Discomfort and pain in the eyes in bright light.
• Dryness of the skin and mucous membranes: Dry skin, hair, mucous membrane of the nose and throat.
• Reduced immunity: Increased susceptibility to infections.

1.4. Recommendations for use:

The recommended daily dose of vitamin A varies depending on age, gender and physiological condition. It is important to consult a doctor before taking additives with vitamin A, since an overdose can be toxic and cause side effects.

2. Vitamin C (ascorbic acid): antioxidant protection

Vitamin C is a powerful antioxidant that protects the eye cells from damage caused by free radicals. Free radicals are unstable molecules formed as a result of normal metabolic processes and the effects of external factors, such as ultraviolet radiation and environmental pollution. They can damage the cells, including retinal cells and lens, contributing to the development of cataracts and the VMD.

2.1. How vitamin C supports vision:

• Antioxidant Protection: Vitamin C neutralizes free radicals, preventing damage to the eye cells.
• Strengthening the vessels: Vitamin C helps to strengthen the walls of blood vessels that feed the eyes, improving blood supply and preventing the development of retinal vessels.
• Risk reduction in cataracts: Studies show that high consumption of vitamin C can reduce the risk of cataracts.
• Corners’ health: Vitamin C is involved in the synthesis of collagen, which is necessary to maintain the health and strength of the cornea.

2.2. Sources of vitamin C:

Vitamin C is contained in a large number of fruits and vegetables.

• Fruits:

  • Citrus fruits (oranges, lemons, grapefruits)
  • Kiwi
  • Strawberry
  • Black currant
  • Pineapple
  • Mango
  • Papaya

• Vegetables:

  • Bulgarian pepper (especially red and yellow)
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Spinach
  • Tomatoes
  • Potato

2.3. Signs of vitamin C deficiency:

• Weakness and fatigue: General weakness, fatigue.
• Bleeding gums: Inflammation and bleeding of gums.
• Slow wound healing: Slow healing of cuts and abrasions.
• Joint pain: Pain and inflammation in the joints.
• Increased susceptibility to infections: Frequent colds and other infectious diseases.
• Dry skin: Dry and peeling of the skin.

2.4. Recommendations for use:

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to increase vitamin C intake, as smoking reduces its level in the body.

3. Vitamin E (Tokoferol): Protection against oxidative stress

Vitamin E, like vitamin C, is a powerful antioxidant that protects the eye cells from damage caused by free radicals. It is especially important for protecting cell membranes, including membranes of retinal cells and lens.

3.1. How vitamin E supports vision:

• Antioxidant Protection: Vitamin E neutralizes free radicals, preventing oxidative damage to the eye cells.
• VMD protection: Studies show that vitamin E, in combination with other antioxidants, can slow down the progression of the VMD.
• Risk reduction in cataracts: Vitamin E helps to protect the lens from oxidative damage, reducing the risk of cataracts.
• Improving blood circulation: Vitamin E helps to improve blood circulation in the eyes, ensuring the delivery of the necessary nutrients and oxygen to the mesh cells.

3.2. Sources of vitamin E:

Vitamin E is contained mainly in vegetable oils, nuts and seeds.

• Vegetable oils:

  • Sunflower oil
  • Safflore oil
  • Wheat germ oil
  • Olive oil
  • Soyous oil

• Nuts and seeds:

  • Almond
  • Hazelnut
  • Peanut
  • Sunflower seeds
  • Pumpkin seeds

• Other products:

  • Spinach
  • Broccoli
  • Avocado

3.3. Signs of vitamin E deficiency:

Vitamin E deficiency is rare, since it accumulates well in the body. However, in the presence of certain diseases, such as malabsorption, vitamin E deficiency may occur.

• Muscle weakness: Weakness and pain in the muscles.
• Coordination violation: Problems with coordination of movements.
• Numbness and tingling in the limbs: Numbness and tingling in the arms and legs.
• Reduced vision: In rare cases, vitamin E deficiency can lead to a decrease in vision.

3.4. Recommendations for use:

The recommended daily dose of vitamin E is 15 mg. It is important to observe the dosage, since an overdose of vitamin E can lead to a violation of blood coagulation.

4. Luthein and Zeaksantin: Yellow Spots Protection

Luthein and Zeaksantin are carotenoids that are powerful antioxidants and play an important role in protecting the yellow spot (macula) – the central part of the retina responsible for acute vision. They absorb harmful blue light, which can damage the retinal cells.

4.1. How Luthein and Zeaksantin support vision:

• Absorption of blue light: Luthein and Zeaksantin absorb harmful blue light, protecting the retina from damage.
• Antioxidant Protection: They neutralize free radicals, preventing oxidative damage to the retinal cells.
• VMD protection: Studies show that high consumption of lutein and zeaxanthin can reduce the risk of developing and progression of the EMD.
• Risk reduction in cataracts: They can also help protect the lens from oxidative damage, reducing the risk of cataracts.

4.2. Sources of Luthein and Zeaksanthin:

Luthein and Zeaksantin are mainly contained in dark green leafy vegetables and some fruits.

• Vegetables:

  • Spinach
  • Cabbage of Kale
  • Broccoli
  • Brussels sprouts
  • Cukkini
  • Green peas
  • Corn

• Fruits:

  • Mango
  • Papaya
  • Oranges
  • Kiwi
  • Grape

• Egg yolk: Egg yolk also contains lutein and zeaxantin, which are easily absorbed by the body.

4.3. Signs of deficiency of Luthein and Zeaksanthin:

There are no specific symptoms of lutein and zeaxantin deficiency. However, the low consumption of these carotenoids can increase the risk of the development of VMD and cataracts.

4.4. Recommendations for use:

The recommended daily dose of lutein and zeaxanthin is from 6 to 20 mg. The use of products rich in lutein and zeaxantin is the best way to ensure the sufficient intake of these carotenoids into the body.

5. Zinc: key mineral for vision

Zinc is an important trace element necessary for many body functions, including vision. He plays a role in the transport of vitamin A from the liver to the retina, and also participates in the work of enzymes necessary for the health of the eyes.

5.1. How zinc maintains vision:

• Vitamin A transport: Zinc is necessary for vitamin A transport from the liver to the retina, where it is used to form a rhodopsin.
• Antioxidant Protection: Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects the eye cells from damage caused by free radicals.
• VMD protection: Studies show that zinc can slow down the progression of the VMD.
• Maintaining the health of the cornea: Zinc promotes the healing of wounds on the cornea and supports her health.

5.2. Sources of zinc:

Zinc is found in animal and plant products.

• Animal products:

  • Oysters are the richest source of zinc.
  • Beef
  • Pork
  • Chicken
  • Eggs
  • Dairy products

• Plant products:

  • Nuts (cashews, almonds, peanuts)
  • Seeds (pumpkin, sunflower)
  • Legumes (beans, peas, lentils)
  • Whole grains (oats, wheat, rice)

5.3. Signs of zinc deficiency:

• Reduced appetite: Loss of appetite.
• Slow healing of wounds: Slow healing of cuts and abrasions.
• Loss of taste and smell: Reducing the ability to feel taste and smell.
• Diarrhea: Disorder of the stomach and diarrhea.
• Hair loss: Thinning and hair loss.
• Skin rashes: The appearance of skin rashes.
• Reduced immunity: Increased susceptibility to infections.
• Vision problems: In rare cases, zinc deficiency can lead to vision problems, such as a decrease in night vision.

5.4. Recommendations for use:

The recommended daily dose of zinc is 11 mg for men and 8 mg for women. It is important to take into account that zinc assimilation can be reduced when using products containing fitin acid (for example, grain and legumes). Soaking grains and legumes before cooking can help reduce the content of phytic acid and improve zinc assimilation.

6. Omega-3 fatty acids: support for the health of the retina

Omega-3 fatty acids, especially non-coosaexenoic acid (DHG), are important components of the retinal cell membranes. They play a role in maintaining its structure and functions, and also have anti -inflammatory properties.

6.1. How omega-3 fatty acids maintain vision:

• Maintaining the health of the retina: DGC is the main structural component of the mesh cell membranes, providing their normal function.
• Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that can help protect the retina from damage caused by inflammation.
• Reduction of risk of dry eye syndrome: Omega-3 fatty acids can help reduce the symptoms of dry eye syndrome, such as dryness, burning and discomfort in the eyes.
• VMD protection: Studies show that omega-3 fatty acids can reduce the risk of development and progression of the VMD.

6.2. Sources of omega-3 fatty acids:

Omega-3 fatty acids are mainly found in fatty fish and some plant sources.

• Fat fish:

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Sardins
  • Trout

• Plant sources:

  • Linseed seed and linseed oil
  • Seeds chia
  • Walnuts
  • Soybean beans

6.3. Signs of omega-3 deficiency of fatty acids:

• Dry skin: Dry and peeling of the skin.
• Dry eyes: Dry, burning and discomfort in the eyes.
• Fatigue: General weakness and fatigue.
• Bad memory: Problems with memory and concentration.
• Depression: Dressed mood and depression.

6.4. Recommendations for use:

The recommended daily dose of omega-3 fatty acids is from 250 to 500 mg DHG and EPK (eicopascentenic acid). The use of fat fish 2-3 times a week is a good way to ensure sufficient intake of omega-3 fatty acids into the body. As an alternative, you can take additives with fish oil or vegetable omega-3 fatty acids.

7. Other important nutrients for vision:

In addition to the above vitamins and minerals, there are other nutrients that are also important for the health of the eyes:

• Bioflavonoids: Antioxidants that help protect eye capillaries and improve blood circulation. Contained in citrus fruits, berries, tea and red wine.
• Selenium: Antioxidant, which works in synergy with vitamin E to protect eye cells from damage. Contained in Brazilian nuts, tuna, eggs and mushrooms.
• Copper: The mineral that is necessary for the work of antioxidant enzymes and maintaining the health of the retina. Contained in the liver, oysters, nuts and seeds.

8. Practical advice on maintaining vision with the help of food:

• Balanced nutrition: Try to use a variety of products rich in vitamins, minerals and antioxidants.
• Include more fruits and vegetables in the diet: Eat at least five portions of fruits and vegetables per day, especially dark green leafy vegetables, carrots, pumpkin and citrus fruits.
• Use fatty fish: Include fatty fish 2-3 times a week in the diet to ensure sufficient receipt of omega-3 fatty acids.
• Limit the consumption of processed products and sugar: Processed products and sugar can contribute to the development of inflammation and oxidative stress, which negatively affects the health of the eyes.
• Drink enough water: Maintaining a sufficient level of hydration is important for the health of the eyes and preventing the dry eye syndrome.
• Consult a doctor: Before taking additives with vitamins and minerals, consult a doctor to determine the optimal dosage and exclude contraindications.

9. Additional measures to maintain vision:

In addition to a balanced diet, there are other important measures that will help maintain vision:

• Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify eye diseases at an early stage and start treatment in a timely manner.
• Ultraviolet radiation protection: Wear sunglasses with protection against ultraviolet radiation to protect your eyes from the harmful effects of the sun.
• Correct lighting: Provide sufficient lighting when reading and working at the computer to reduce the load on the eyes.
• Regular breaks when working at the computer: Take regular breaks (every 20 minutes) when working at the computer to give your eyes to relax. 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: Regular performance of eye exercises can help improve blood circulation and reduce eye tension.
• Refusal of smoking: Smoking increases the risk of developing many eyes of the eyes, including cataracts and EMDs.

10. The role of additives in maintaining vision

While a balanced nutrition should be the basis for maintaining the health of the eyes, additives can be useful in certain cases. For example, people with a deficiency of certain vitamins or minerals, as well as those who have an increased risk of eye diseases, such as EMD.

10.1. When should you consider taking the additives:

• Nutrient deficiency: If you have a deficiency of vitamins A, C, E, zinc, lutein, zeaxantin or omega-3 fatty acids, additives can help replenish this deficit.
• Age macular degeneration (VMD): Addles containing high doses of vitamins C and E, lutein, zeaxantine, zinc and copper can slow down the progression of the VMD.
• Dry eye syndrome: Addresses with omega-3 fatty acids can help reduce the symptoms of dry eye syndrome.
• Certain diseases: Some diseases, such as diabetes and cardiovascular diseases, can increase the risk of eye diseases. Additives can help protect the eyes from damage caused by these diseases.
• Unstable nutrition: If you have an unbalanced diet and you do not get enough vitamins and minerals from food, additives can help update the deficit.

10.2. Advantages and risks of additives:

Advantages:

• Filling a deficiency of nutrients: Additives can help replenish the deficiency of vitamins and minerals that are necessary for the health of the eyes.
• Protection against eye diseases: Additions can help protect the eyes from the development and progression of diseases such as VMD and cataracts.
• Improving symptoms: Additives can help reduce the symptoms of dry eye syndrome and other eyes of the eyes.

Risks:

• Overdose: The use of too large vitamins and minerals can be toxic and cause side effects.
• Interaction with drugs: Additions can interact with some drugs, so it is important to inform the doctor about all the additives that you accept.
• Poor products: There are many low -quality additives on the market that may not contain the declared ingredients or contain harmful impurities.
• Problem disguise: Reception of additives does not replace a balanced diet and regular examinations at an ophthalmologist.

10.3. How to choose high -quality additives:

• Consult a doctor: Before taking the additives, consult your doctor to determine if you need additives and in what dosage.
• Choose trusted manufacturers: Buy additives only from trusted manufacturers who have a good reputation and use high -quality ingredients.
• Look for certification: Pay attention to the availability of certification from independent organizations that confirm the quality and safety of the additive.
• Read the labels: Read the labels carefully to make sure that the supplement contains the necessary ingredients in the correct dosage.
• Pay attention to the reviews: Read the reviews of other customers to learn about their experience of using the additive.

Maintaining the health of the eyes is a comprehensive process that includes a balanced diet, regular examinations by an ophthalmologist, protection against ultraviolet radiation and other measures. The inclusion in the diet of products rich in vitamins, minerals and antioxidants is an important step towards maintaining good vision for many years.