Bad for vision: Clearness of the look

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Bad for vision: Clearness of the look

Section 1: Anatomy and physiology of vision: the foundation for understanding nutritional support

Before delving into the topic of biologically active additives (dietary supplements) for vision, it is necessary to understand the basics of anatomy and physiology of the eye. This will help to realize which structures are most vulnerable and how various nutrients can contribute to their normal work.

  • 1.1 Building of the eye:

    • Cornea: The transparent front of the eye through which the light falls inside. It performs the main function of light refraction.

    • Raduzhka: The color of the eye that controls the size of the pupil.

    • Pupil: The hole in the center of the iris regulates the amount of light entering the eye.

    • Crystalik: Flexible lens located behind the iris. He focuses the light on the retina, changing his shape.

    • Retina: A photosensitive shell lining the back of the eye. Contains photoreceptors (sticks and cones), which convert light into nerve impulses.

    • Sticks: Photoreceptors responsible for night and peripheral vision. They are highly sensitive to light, but do not distinguish colors.

    • Knukes: Photoreceptors responsible for daytime and color vision. They are less sensitive to light than sticks, but provide high visual acuity. There are three types of cones, sensitive to red, green and blue light.

    • Makula: The central part of the retina containing the greatest concentration of cones. Is responsible for acute central vision, necessary for reading, driving and recognizing persons.

    • Vine nerve: Passes nerve impulses from retina to brain, where they are interpreted as visual images.

    • Glass: A gel -like substance filling the space between the lens and the retina. Supports the shape of the eye and provides transparency.

    • Vascular shell: A layer of fabric between the retina and the sclera (the white part of the eye), providing the power of the retina.

    • Sclera: A dense fibrous shell protecting the eye.

  • 1.2 Physiology of vision:

    • Light refraction: Light passing through the cornea and lens is refracted and focused on the retina.

    • Phototransduction: Retinal photoreceptors convert light into nerve impulses. This process includes complex chemical reactions in which rhodopsin (in sticks) and iodopsin (in cones) participate.

    • Transfer of nerve impulses: Nerve impulses from photoreceptors are transmitted through bipolar cells and ganglion cells to the optic nerve.

    • Brain processing: The visual nerve transfers the nerve impulses to the visual cortex of the brain, where they are processed and interpreted as visual images.

    • Accommodation: The ability of the eye to focus on objects at different distances. The lens changes its shape to accurately focus light on the retina.

  • 1.3 Factors affecting vision:

    • Age: With age, the lens loses elasticity, which complicates the accommodation (presbyopia). The risk of cataracts, macular degeneration and other age -related diseases of the eyes increases.

    • Genetics: Heredity plays an important role in predisposition to various eye diseases, such as glaucoma, macular degeneration and myopia.

    • Environment: Ultraviolet radiation, air pollution and a long stay at the computer can negatively affect vision.

    • Nutrition: The disadvantage of certain vitamins and minerals can lead to a deterioration in vision and the development of eye diseases.

    • Life: Smoking, alcohol abuse and lack of physical activity can increase the risk of eye diseases.

    • Diseases: Diabetes, hypertension and other systemic diseases can have a negative effect on vision.

  • 1.4 The role of antioxidants in the health of the eyes:

    Free radicals are unstable molecules that are formed in the process of normal metabolism, as well as under the influence of external factors, such as ultraviolet radiation and environmental pollution. Free radicals can damage cells, including eye cells, which leads to the development of various diseases, such as cataracts and macular degeneration.

    Antioxidants are substances that neutralize free radicals and protect the cells from damage. The main antioxidants useful to the health of the eyes include:

    • Vitamin C: A powerful antioxidant that protects the cells from damage caused by free radicals. Participates in the synthesis of collagen necessary for the health of the cornea and other tissues of the eye.

    • Vitamin E: Protects cell membranes from oxidative damage.

    • Zinc: It is necessary for the normal functioning of the retina and other eye fabrics. Participates in the metabolism of vitamin A.

    • Selenium: An antioxidant that protects the cells from damage caused by free radicals.

    • Carotinoids (Luthein and Zeaksantin): They are concentrated in the makula and protect it from damage caused by blue light and free radicals.

Section 2: The main dietary supplement to maintain vision and their mechanisms of action

This section discusses in detail the main dietary supplements, which are believed to have a positive impact on vision. Their action mechanisms, sources, recommended dosages and potential side effects are described. It is important to note that before taking any dietary supplements, it is necessary to consult a doctor.

  • 2.1 Lutein and Zeaxanthin:

    • The mechanism of action: Luthein and Zeaksantin are carotenoids that selectively accumulate in the Makula, the central part of the retina, responsible for acute vision. They act as blue light filters, protecting the macula from damage caused by high -energy light. In addition, they are powerful antioxidants that neutralize free radicals.

    • Sources: Dark green leafy vegetables (spinach, cabbage), egg yolk, corn.

    • Recommended dosage: It is usually recommended 10-20 mg of lutein and 2-4 mg of zexanthin per day.

    • Side effects: In high doses can cause yellowing of the skin (carotinemia), but it is safe and reversible.

    • Clinical research: Numerous studies have shown that Luthein and Zeaksantin can reduce the risk of developing age -related macular degeneration (VMD) and cataracts, as well as improve visual function. The study of AREDS2 (Age-RELEETE EYEE Disease Study 2) showed that the addition of lutein and zeaxanthin to the AREDS formula (vitamins C, E, zinc and copper) was more effective in reducing the risk of progression of EMD.

  • 2.2 Vitamin C (ascorbic acid):

    • The mechanism of action: Vitamin C is a powerful antioxidant that protects the eye cells from damage caused by free radicals. It also participates in the synthesis of collagen necessary to maintain the structure of the cornea and other eye tissues.

    • Sources: Citrus fruits, berries, pepper, broccoli.

    • Recommended dosage: 500-1000 mg per day.

    • Side effects: In high doses can cause stomach disorder, diarrhea.

    • Clinical research: Studies have shown that vitamin C can reduce the risk of cataracts and the progression of the VMD.

  • 2.3 Vitamin E (Tocopherol):

    • The mechanism of action: Vitamin E is a fat -soluble antioxidant that protects cell membranes from oxidative damage. It can also improve blood circulation in the eyes.

    • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

    • Recommended dosage: 400 IU (international units) per day.

    • Side effects: In high doses, the risk of bleeding can increase.

    • Clinical research: Studies have shown that vitamin E can reduce the risk of cataracts and progression of the VMD.

  • 2.4 zinc:

    • The mechanism of action: Zinc is necessary for the normal functioning of the retina and other eye tissue. It participates in vitamin A metabolism, which is important for night vision. Zinc is also an antioxidant and can protect the eye cells from damage caused by free radicals.

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

    • Recommended dosage: 8-11 mg per day.

    • Side effects: In high doses can cause stomach disorder, nausea.

    • Clinical research: Studies have shown that zinc can reduce the risk of progression of the VMD. The AREDS study showed that the use of zinc in high doses (80 mg) reduces the risk of progression of the VMD by 25%.

  • 2.5 omega-3 fatty acids (EPA and DHA):

    • The mechanism of action: Omega-3 fatty acids are important components of cell membranes, including in the retina. DHA (preshase acidic acid) is the main structural component of the retina and plays an important role in visual function. Omega-3 fatty acids also have anti-inflammatory properties that can be useful for the health of the eyes.

    • Sources: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

    • Recommended dosage: 1000-2000 mg per day (EPA and DHA).

    • Side effects: In high doses can cause stomach disorder, fishing.

    • Clinical research: Studies have shown that omega-3 fatty acids can reduce the risk of dry eyes and progression of the VMD.

  • 2.6 blueberries (anthocyanians):

    • The mechanism of action: Blueberries contain anti -oxidants, powerful antioxidants that can improve blood circulation in the eyes, protect the cells from damage caused by free radicals, and improve night vision.

    • Sources: Blueberries, blackberries, raspberries, red cabbage.

    • Recommended dosage: 80-160 mg of blueberry extract per day.

    • Side effects: Rarely meet, but may include stomach disorder.

    • Clinical research: Some studies have shown that blueberries can improve night vision and reduce eye fatigue.

  • 2.7 alpha-lipoic acid (Alk):

    • The mechanism of action: Alpha-lipoic acid is a powerful antioxidant that can protect the eye cells from damage caused by free radicals. It can also improve glucose metabolism and reduce the risk of diabetic retinopathy.

    • Sources: It is produced by the body, contained in small quantities in red meat, vegetables.

    • Recommended dosage: 300-600 mg per day.

    • Side effects: It can cause stomach disorder, nausea.

    • Clinical research: Some studies have shown that alpha-lipoic acid can be useful in the treatment of diabetic retinopathy and glaucoma.

  • 2.8 N-Acetylcistein (NAC):

    • The mechanism of action: N-acetylcysteine is the predecessor of glutathione, a powerful antioxidant that protects the eye cells from damage caused by free radicals.

    • Sources: Not contained in food, available in the form of an additive.

    • Recommended dosage: 600-1200 mg per day.

    • Side effects: It can cause stomach disorder, nausea.

    • Clinical research: Some studies have shown that the NAC can be useful in the treatment of cataracts.

  • 2.9 Astaxanthin:

    • The mechanism of action: Astaxantin is a carotenoid, a powerful antioxidant that can protect the eye cells from damage caused by free radicals and ultraviolet radiation. It also has anti -inflammatory properties and can improve blood circulation in the eyes.

    • Sources: Microdorcels, salmon, shrimp.

    • Recommended dosage: 4-12 mg per day.

    • Side effects: Rarely found, but may include light redness of the skin.

    • Clinical research: Some studies have shown that astaxantin can reduce eye fatigue, improve accommodation and protect the eyes from damage caused by ultraviolet radiation.

Section 3: Eye diseases and the role of dietary supplements in their prevention and treatment

This section discusses the most common eye diseases and discuss the role of dietary supplements in their prevention and treatment. It is important to emphasize that dietary supplements are not a replacement for traditional medical treatment, but can be used as an addition to it.

  • 3.1 Age macular degeneration (VMD):

    • Description: VMD is a disease that affects the macula, the central part of the retina, which is responsible for acute vision. This is the main reason for loss of vision over 50 years old. There are two types of VMD: dry (atrophic) and wet (exudative).

    • The role of dietary supplements: The study of AREDS and AREDS2 showed that the reception of special vitamin-mineral complexes containing vitamin C, vitamin E, zinc, copper, lutein and zeaxantin, can reduce the risk of progression of the VMD. Omega-3 fatty acids can also be useful.

  • 3.2 cataracts:

    • Description: Cataract is a clouding of the lens of the eye, which leads to a deterioration in vision. This is a common disease that is more common in older people.

    • The role of dietary supplements: Antioxidants, such as vitamin C, vitamin E, lutein and zeaxantin, can help protect the lens from oxidative damage and slow down the development of cataracts.

  • 3.3 Glaucoma:

    • Description: Glaucoma is a group of eye diseases that are characterized by damage to the optic nerve and progressive loss of vision.

    • The role of dietary supplements: Some studies have shown that antioxidants, such as vitamin C, vitamin E, alpha-lipoic acid and blueberries, can be useful for glaucoma, but additional studies are needed.

  • 3.4 Diabetic retinopathy:

    • Description: Diabetic retinopathy is a disease that affects the blood vessels of the retina in people with diabetes.

    • The role of dietary supplements: Alpha-lipoic acid can help improve glucose metabolism and reduce the risk of diabetic retinopathy. Luthein and Zeaksanthin can also be useful.

  • 3.5 dry eye syndrome:

    • Description: A dry eye syndrome is a condition in which eyes do not produce enough tears or tears are not high -quality enough.

    • The role of dietary supplements: Omega-3 fatty acids can help improve the quality of the lacrimal film and reduce the symptoms of dry eyes.

  • 3.6 myopia (myopia):

    • Description: Myopia is a condition in which a person sees well nearby, but sees poorly into the distance.

    • The role of dietary supplements: There is no proven data that dietary supplements can prevent or treat myopia. However, some studies show that Luthein and Zeaxantin can improve visual function in people with myopia.

Section 4: How to choose high -quality dietary supplements for vision: Practical tips

The choice of high -quality dietary supplement for vision is an important step towards maintaining the health of the eyes. There are many products on the market, and it is important to be able to navigate in this variety in order to choose the most effective and safe option.

  • 4.1 Study the composition:

    • Read the label carefully and make sure that the dietary supplement contains the necessary ingredients in sufficient dosages. Pay attention to the content of lutein, zeaxantine, vitamins C and E, zinc, omega-3 fatty acids and other beneficial substances.

    • Check that there are no artificial dyes, flavors, preservatives and other undesirable additives in the composition.

  • 4.2 Pay attention to the manufacturer:

    • Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Study customer reviews and products.

    • Find out whether the manufacturer takes place independent laboratory tests of its products to confirm its quality and safety.

  • 4.3 Check the availability of certificates:

    • Make sure that the dietary supplement is certified by the relevant quality control authorities. The presence of a certificate confirms that the product meets the established standards of safety and quality.

    • In Russia, dietary supplements should be registered in Rospotrebnadzor.

  • 4.4 Consider the form of release:

    • Bades for vision are available in various forms of release: capsules, tablets, chewing sweets, drops. Choose the form that is most convenient for you.

    • Capsules and tablets usually contain higher dosages of active substances.

  • 4.5 Remember compatibility with other drugs:

    • If you take any medicine, be sure to consult a doctor before taking Bad to make sure that they do not interact with each other.

    • Some dietary supplements can affect the effect of drugs, and some drugs can affect the assimilation of dietary supplements.

  • 4.6 do not overpay:

    • Compare the prices of dietary supplements of different manufacturers and in different stores. Not always the most expensive dietary supplement is the highest quality.

    • Pay attention to the number of capsules or tablets in the package and the cost of one portion.

  • 4.7 Trust your doctor:

    • Before you start taking any dietary supplements for vision, be sure to consult an ophthalmologist. He will be able to assess the condition of your eyes, identify possible contraindications and choose the most suitable dietary supplement, taking into account your individual needs.

    • The doctor may also recommend you to take tests to determine the level of vitamins and minerals in your body.

Section 5: Eye for health: diet rich in nutrients

Proper nutrition plays a key role in maintaining the health of the eyes and preventing various diseases. A balanced diet rich in vitamins, minerals and antioxidants can significantly improve vision and reduce the risk of developing age changes.

  • 5.1 Products rich in lutein and zeaxantin:

    • Dark green leafy vegetables: spinach, kale cabbage, broccoli, Romen salad.

    • Yellow and orange vegetables and fruits: corn, pumpkin, carrots, pepper.

    • Egg yolk.

  • 5.2 products rich in vitamin C:

    • Citrus fruits: oranges, lemons, grapefruits.

    • Berries: strawberries, raspberries, blueberries, cranberries.

    • Pepper (especially red and yellow).

    • Broccoli.

    • Kiwi.

  • 5.3 products rich in vitamin E:

    • Vegetable oils: sunflower, soy, corn, olive.

    • Nuts: almonds, hazelnuts, walnuts.

    • Seeds: sunflower, pumpkin.

    • Green sheet vegetables: spinach, broccoli.

  • 5.4 products rich in zinc:

    • Red meat.

    • Bird.

    • Seafood: oysters, crabs.

    • Nuts and seeds.

    • Legumes: beans, lentils.

    • Whole grain products.

  • 5.5 products rich in omega-3 fatty acids:

    • Fat fish: salmon, tuna, mackerel, herring, sardines.

    • Flaxseed and linseed oil.

    • Chia seeds.

    • Walnuts.

  • 5.6 products rich in anthocyans:

    • Blueberry.

    • Blackberry.

    • Raspberry.

    • Red cabbage.

    • Red grapes.

  • 5.7 General recommendations for eating for the health of the eyes:

    • Eat a variety of and balanced foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

    • Limit the consumption of processed products, sugar and saturated fats.

    • Drink enough water (at least 8 glasses per day).

    • Physical exercises regularly.

    • Maintain healthy weight.

  • 5.8 Examples of dishes for the health of the eyes:

    • Spinach salad with the addition of eggs, avocados and walnuts.

    • Salmon baked with broccoli and carrots.

    • Smoothies made of blueberries, spinach and banana.

    • Pumpkin soup with sunflower seeds.

Section 6: Other factors affecting vision: a healthy lifestyle and visual hygiene

In addition to nutrition and reception of dietary supplements, other factors associated with the way of life and visual hygiene affects vision. Compliance with simple rules can help maintain vision sharp for many years.

  • 6.1 Protection against ultraviolet radiation:

    • Wear sunglasses that block 100% UVA and UVB rays.

    • Put on a hat with wide fields to protect your eyes from direct sunlight.

    • Do not look right in the sun.

  • 6.2 Regular vision checks:

    • Visit an ophthalmologist at least once a year, especially after 40 years.

    • Regular vision checks allow you to identify eye diseases at an early stage when treatment is most effective.

  • 6.3 Correct lighting:

    • Provide sufficient lighting when reading, working at a computer and other classes requiring visual voltage.

    • Avoid too bright or too dull lighting.

    • Use lamps with adjustable brightness.

  • 6.4 breaks when working at the computer:

    • Take breaks every 20 minutes. Take a look at the screen and look at an object located at a distance of at least 6 meters for 20 seconds (“Rule 20-20-20”).

    • Get up and move every hour.

    • Use moisturizing drops for the eyes if you feel dry.

  • 6.5 Proper posture:

    • Follow the posture when reading, working at a computer and other classes requiring visual stress.

    • Keep your back straight and do not lean too close to the screen.

    • Use an ergonomic chair and a table.

  • 6.6 Refusal of smoking:

    • Smoking increases the risk of developing many eyes of the eyes, including VMD, cataracts and glaucomas.

    • Throw smoking to reduce the risk of vision.

  • 6.7 Control over blood pressure and blood sugar:

    • High blood pressure and blood sugar can damage the blood vessels of the retina and lead to the development of diabetic retinopathy and other eyes of the eyes.

    • Regularly measure blood pressure and blood sugar and take measures to control them.

  • 6.8 Hygiene of the eyelids:

    • Regularly clean the eyelids from pollution and accumulated secretion.

    • Use warm compresses and special napkins to clean the eyelids.

    • Follow hygiene rules when wearing contact lenses.

  • 6.9 Dream:

    • Domest. The lack of sleep can lead to eye fatigue and visual impairment.

    • Try to sleep at least 7-8 hours a day.

Section 7: Bad for children: Features of application and warnings

Bad for vision can be useful for children, especially in the period of active growth and development, when the visual system is subjected to increased loads. However, the choice and use of dietary supplements in children should be approached with particular caution, given their age -related features and possible risks.

  • 7.1 The need to consult a doctor:

    • Before giving a child any dietary supplements for vision, it is necessary to consult a pediatrician or a children’s ophthalmologist. The doctor will be able to assess the state of vision, identify possible contraindications and choose the most suitable dietary supplement, taking into account his individual needs.

  • 7.2 Age restrictions:

    • Most dietary supplements are not intended for children under a certain age. Read the instructions carefully and follow age -related restrictions.

  • 7.3 Dosage:

    • The dosage of dietary supplements for children should strictly correspond to the age and weight of the child. Do not exceed the recommended dosage, as this can lead to undesirable side effects.

  • 7.4 Form of release:

    • For children, it is better to choose dietary supplements in a form convenient for admission: chewing tablets, syrups, drops. Make sure the child likes the taste and smell of dietary supplements.

  • 7.5 Composition:

    • Choose dietary supplements with natural composition, without artificial dyes, flavors and preservatives.

    • Pay attention to the content of vitamins, minerals and antioxidants necessary for the health of the eyes.

  • 7.6 Security:

    • Keep dietary supplements inaccessible to children.

    • Follow the expiration date of the dietary supplement.

    • When any side effects appear (allergic reactions, stomach disorder), immediately stop taking the dietary supplement and consult a doctor.

  • 7.7 Useful dietary supplements for children:

    • Vitamin A: It is necessary for the normal functioning of the retina and night vision.

    • Vitamin C: an antioxidant that protects the eye cells from damage.

    • Vitamin E: Antioxidant, which protects cell membranes from oxidative damage.

    • Zinc: It is necessary for the metabolism of vitamin A and the normal functioning of the retina.

    • Omega-3 fatty acids: important for the development of the brain and visual system.

    • Luthein and Zeaksanthin: protect the macula from damage caused by blue light.

  • 7.8 Alternatives to Badam:

    • Before resorting to dietary supplements, try to improve the child’s diet, including products rich in vitamins and minerals necessary for the health of the eyes: carrots, spinach, broccoli, citrus fruits, berries, fish.

    • Provide the child with enough time to relax and sleep.

    • Limit the time spent at the computer and other screens.

Section 8: Research and evidence base: what is the scientific data say

The effectiveness of dietary supplements for vision is the subject of numerous scientific research. It is important to understand which studies confirm the benefits of certain dietary supplements, and what results remain controversial.

  • 8.1 Studies AREDS and AREDS2:

    • These large-scale studies conducted by the US National Institute showed that taking special vitamin-mineral complexes containing vitamin C, vitamin E, zinc, copper, lutein and zeaxantin, can reduce the risk of progression of age-related macular degeneration (VMD).

    • The AREDS2 study showed that the addition of lutein and zeaxantin to the AREDS formula was more effective in reducing the risk of progression of the VMD.

  • 8.2 Studies of omega-3 fatty acids:

    • Some studies have shown that omega-3 fatty acids can reduce the risk of dry eyes and progression of the EMD.

    • The meta-analyzes of research showed conflicting results regarding the influence of omega-3 fatty acids on vision.

  • 8.3 Studies of Lutheina and Zeaksanthin:

    • Numerous studies have shown that Luthein and Zeaksantin can improve visual function and reduce the risk of developing VMD and cataracts.

    • Studies have shown that Luthein and Zeaxantin can improve contrasting sensitivity and visual acuity.

  • 8.4 Blueberry research:

    • Some studies have shown that blueberries can improve night vision and reduce eye fatigue.

    • Some studies have not revealed a significant effect of blueberries on vision.

  • 8.5 Critical research analysis:

    • It is important to critically evaluate the results of scientific research, paying attention to the size of the sample, the methodology, control groups and the presence of a conflict of interest.

    • Not all studies have the same scientific value. Meta analyzes and systematic reviews that combine the results of several studies provide more reliable information.

  • 8.6 The need for further research:

    • Despite the availability of certain evidence, further research is necessary to confirm the effectiveness of many dietary supplements for vision and determine the optimal dosages and application schemes.

    • It is important to conduct randomized controlled research with large samples of participants.

  • 8.7 Conclusions based on scientific data:

    • Based on the existing scientific data, the intake of special vitamin-mineral complexes containing vitamin C, vitamin E, zinc, copper, lutein and zeaxantin can be useful for the prevention of progression of the VMD.

    • Omega-3 fatty acids can be useful to reduce the risk of dry eye to develop.

    • Needed

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