Eye vitamins: myths and reality

I. Anatomy and vision physiology: a base for understanding nutritional support

Before considering the influence of vitamins on vision, it is necessary to understand the basic principles of the eye of the eye. This complex organ is a system that converts light waves into nerve impulses, which the brain interprets as images. Different structures of the eye perform specialized functions, and their normal functioning can be exposed to various factors, including nutrition.

A. The main structures of the eye and their functions:

Cornea: The transparent front of the eye, responsible for the refraction of light and the focus of the image. It consists of several layers that provide protection and maintenance of the form. Damage to the cornea can lead to a significant deterioration in vision. Her health depends on sufficient hydration and the receipt of the necessary nutrients through the lacrimal film.
Iris: The colored part of the eye containing muscles that regulate the size of the pupil. It controls the amount of light falling into the eye, adapting it to various lighting conditions. Pigmentation of the iris determines the color of the eyes and can affect the sensitivity to the light.
Pupil: The hole in the center of the rainbow shell through which the light penetrates the eye. Its size automatically changes depending on the intensity of light, like the diaphragm of the chamber. Nervous regulation of the pupil is associated with the autonomic nervous system.
Crystalik: A transparent, flexible structure located behind the rainbow shell. It focuses on the light on the retina, changing its shape to ensure clear vision at different distances (accommodation). With age, the lens loses elasticity, which leads to presbyopia (age -related farsightedness).
Glass: A transparent gel -like substance filling the space between the lens and the retina. It supports the shape of the eye and ensures the passage of light to the retina. With age, the vitreous body can undergo changes, such as the appearance of floating cloudings (“flies”).
Retina: A photosensitive shell lining the posterior inner surface of the eye. It contains photoreceptors (sticks and cones), which convert light into nerve impulses. The retina is the most important structure of the eye for vision.
- Sticks: Photoreceptors responsible for vision in low light conditions (night vision) and perception of movement. They contain rhodopsin, pigment sensitive to light.
- Knukes: Photoreceptors responsible for vision in bright lighting conditions, color vision and high visual acuity. There are three types of cones, sensitive to different ranges of long waves of light (red, green and blue).
Makula: The central part of the retina, which is responsible for the most clear and detailed vision (central vision). It contains a high concentration of cones. Makula’s degeneration (age -related macular degeneration – VMD) is one of the main causes of blindness in the elderly.
Vine nerve: The nerve transmitting nerve impulses from the retina to the brain. It consists of millions of nerve fibers. Damage to the optic nerve can lead to loss of vision.

B. Visual mechanisms:

Light refraction: The light is refracted (bend) when passing through the cornea and lens to focus on the retina.
Phototransduction: Photoreceptors (sticks and cones) convert light into electrical signals. This process includes complex biochemical reactions.
Transfer of nerve impulses: Electric signals are transmitted from photoreceptors to ganglion cells of the retina, the axons of which form the visual nerve.
Information processing in the brain: The visual nerve transmits the nerve impulses to the visual cortex of the brain, where the information is processed and interpreted as an image.

C. Factors affecting vision:

Age: With age, vision worsens, increases the risk of cataracts, glaucomas, VMD and other eye diseases.
Genetics: Heredity plays an important role in predisposition to certain eye diseases.
Environment: The effect of ultraviolet radiation, air pollution, smoking and other environmental factors can negatively affect vision.
Nutrition: The lack of certain vitamins and minerals can worsen vision and increase the risk of eye diseases. Proper nutrition plays an important role in maintaining the health of the eyes.
Diseases: Some systemic diseases, such as diabetes and hypertension, can damage blood vessels in the eyes and lead to loss of vision.
Using gadgets: Long -term use of computers, smartphones and other electronic devices can lead to dry eye syndrome and other vision problems.

II. Vitamins and minerals necessary for the health of the eyes: scientific data

A balanced diet rich in vitamins and minerals is necessary to maintain eye health and prevent eye diseases. Many vitamins and minerals have antioxidant properties that help protect the eyes from damage caused by free radicals. However, it is important to note that additives with vitamins are not panacea and cannot cure all eye diseases.

A. Vitamin A:

Role in vision: Vitamin A is necessary for the synthesis of rhodopsin, a photosensitive pigment contained in sticks. It plays an important role in vision in low light conditions (night vision). The disadvantage of vitamin A can lead to chicken blindness (nickthalopia).
Other functions: Vitamin and also important for the health of the cornea, conjunctiva and tear glands. It helps maintain the integrity of epithelial tissues and prevents dry eyes.
Sources: Vitamin A is found in animal products, such as liver, eggs, dairy products and fish oil. Plant sources contain beta-carotene, which is the predecessor of vitamin A and is converted into vitamin A in the body. Good sources of beta-carotene include carrots, pumpkin, sweet potatoes, spinach and other dark green and orange vegetables and fruits.
Deficiency: Vitamin A deficiency is rare in developed countries, but it can be a problem in developing countries, especially in children. Symptoms of deficiency include chicken blindness, dry eyes, dry skin and increased susceptibility to infections.
Overdose: An overdose of vitamin A can be toxic. Symptoms of an overdose include nausea, vomiting, headache, dizziness, fatigue, hair loss and liver damage. It is recommended to observe the recommended daily dose of vitamin A. Pregnant women should avoid high doses of vitamin A, as this can lead to congenital defects in a child.

B. Vitamin C:

Role in vision: Vitamin C is a powerful antioxidant that helps protect the eyes from damage caused by free radicals. It contributes to the formation of collagen, protein, which is the main structural component of the cornea and other eye tissues.
Other functions: Vitamin C strengthens blood vessels in the eyes and improves blood circulation. He also plays a role in the prevention of cataracts and the VMD.
Sources: Vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits, berries, pepper, broccoli, spinach and tomatoes.
Deficiency: Vitamin C deficiency is rare, but can lead to scurvy, disease, characterized by bleeding gums, weakness and slow healing of wounds. Vitamin C deficiency can also increase the risk of cataracts.
Overdose: Vitamin C is usually considered safe even in high doses. However, very high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and other digestive problems.

C. Vitamin E:

Role in vision: Vitamin E is also a powerful antioxidant that helps protect the eyes from damage caused by free radicals. It is especially important for protecting cell membranes in the eyes.
Other functions: Vitamin E can help prevent cataracts and VMDs. It also helps to improve blood circulation in the eyes.
Sources: Vitamin E is found in vegetable oils, nuts, seeds, green leafy vegetables and enriched products.
Deficiency: Vitamin E deficiency is rare, but can lead to damage to nerves and muscles. Vitamin E deficiency can also increase the risk of developing certain eye diseases.
Overdose: An overdose of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants. It is recommended to observe the recommended daily dose of vitamin E.

D. Luthein and Zeaksantin:

Role in vision: Luthein and Zeaksantin are carotenoids that concentrate in the macula of the retina. They act as antioxidants and filter harmful blue light, protecting the macula from damage. They play an important role in the prevention of VMD.
Other functions: Luthein and Zeaksantin can also improve visual acuity and reduce the risk of cataracts.
Sources: Luthein and Zeaxantin are found in dark green leafy vegetables, such as spinach, cabbage and leaf cabbage, as well as in egg yolk. Addresses with lutein and zeaxantin are also available.
Deficiency: The low level of lutein and zeaxanthin in the maculus can increase the risk of the development of VMD.
Overdose: Luthein and Zeaksantin are usually considered safe even in high doses. However, some people may experience light yellowing of the skin when taking high doses of carotenoids.

E. Zinc:

Role in vision: Zinc is necessary for the work of enzymes involved in vision. It helps to transport vitamin A from the liver to the retina and plays a role in maintaining the health of the retina.
Other functions: Zinc can help slow down the progression of the VMD. It is also important for the immune system and wound healing.
Sources: Zinc is contained in meat, poultry, fish, nuts, seeds and whole grains.
Deficiency: Zinc deficiency can lead to vision of vision, especially in conditions of low illumination. Other symptoms of deficiency include loss of appetite, growth retardation, reducing immunity and skin problems.
Overdose: An overdose of zinc can cause nausea, vomiting, diarrhea and other digestive problems. Long -term intake of high doses of zinc can lead to copper deficiency.

F. Omega-3 fatty acids:

Role in vision: Omega-3 fatty acids, especially DGK (daily oxaenoic acid), are important structural components of the retina. They help maintain retinal health and improve its function. Omega-3 fatty acids can also help reduce inflammation and prevent dry eyes.
Other functions: Omega-3 fatty acids are useful for the health of the heart and brain.
Sources: Omega-3 fatty acids are found in fatty fish, such as salmon, tuna, sardines and mackerel, as well as in linen seeds, chia seeds and walnuts. Fish oil and krill oil are also good sources of omega-3 fatty acids.
Deficiency: The omega-3 deficiency can increase the risk of dry eyes and other vision problems.
Overdose: High doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants. It is recommended to observe the recommended daily dose of omega-3 fatty acids.

III. Myths and reality about eye vitamins

There are many myths and errors about the eye vitamins. It is important to distinguish scientific facts from unreasonable statements.

A. Myth: Vitamins can improve vision in people with normal vision.

Reality: Vitamins cannot improve vision in people with normal vision. They can help maintain eye health and prevent the development of eye diseases, but they cannot correct myopia, farsightedness or astigmatism. These conditions require correction with glasses, contact lenses or surgical intervention.

B. Myth: Vitamins can cure all eye diseases.

Reality: Vitamins cannot cure all eye diseases. They can be useful as an addition to traditional treatment, but they cannot replace it. For example, vitamins can help slow down the progression of the VMD, but they cannot cure this disease. Glaucoma requires treatment with eye drops, laser therapy or surgical intervention, and cataract requires surgical removal.

C. Myth: The more vitamins, the better for the eyes.

Reality: Excessive use of vitamins can be harmful. An overdose of some vitamins, such as vitamin A and vitamin E, can lead to toxicity and other health problems. It is recommended to observe the recommended daily dose of vitamins and minerals. It is important to consult a doctor before taking any additives.

D. Myth: all additives with vitamins for the eyes are equally effective.

Reality: The quality and effectiveness of additives with vitamins for the eyes can vary. It is important to choose additives from reliable manufacturers who test their products and guarantee their quality. You should also pay attention to the composition of the additives and make sure that it contains the necessary vitamins and minerals in sufficient quantities. Some additives may contain additives or fillers that can be harmful to health.

E. Myth: Vitamins can prevent age -related vision changes.

Reality: Vitamins can help slow down age -related vision changes, but they cannot stop them completely. Age is one of the main risk factors for the development of eye diseases, and some age -related changes are inevitable. However, a healthy lifestyle, including proper nutrition, regular physical exercises and rejection of smoking, can help maintain vision for many years.

IV. The role of nutrition in the prevention of eye diseases

Proper nutrition plays an important role in the prevention of eye diseases. A diet rich in vitamins, minerals and antioxidants can help protect the eyes from damage and reduce the risk of cataracts, glaucoma, VMD and other eye diseases.

A. Age macular degeneration (VMD):

The role of nutrition: Studies have shown that a diet rich in lutein, zeaxantin, vitamin C, vitamin E and zinc can help slow down the progression of the VMD. Omega-3 fatty acids can also be useful.
Recommendations: It is recommended to consume a large number of dark green leafy vegetables, such as spinach, cabbage and leaf cabbage, as well as citrus fruits, berries, pepper, nuts, seeds and fatty fish. Additives with lutein, zeaxantin, vitamin C, vitamin E and zinc can also be useful, but before taking them, you should consult a doctor.
Research: The study of the Age-RELEETE EYEE Disease Study (AREDS) and AREDS2 showed that taking special additives with vitamins and minerals can reduce the risk of progression of the Emergencies in people with an intermediate or late stage of the disease.

B. Call:

The role of nutrition: A diet rich in antioxidants, such as vitamin C and vitamin E, can help prevent the formation of cataracts.
Recommendations: It is recommended to consume a large number of fruits and vegetables, especially citrus fruits, berries, pepper, broccoli and spinach.
Research: Some studies have shown that people who use more vitamin C and vitamin E have a lower risk of cataracts.

C. Glaucoma:

The role of nutrition: Some studies have shown that a diet rich in antioxidants and nitrates can help protect the visual nerve from damage to glaucoma.
Recommendations: It is recommended to use a large number of dark green leafy vegetables, such as spinach, cabbage and beets, as well as fruits and vegetables rich in vitamin C and vitamin E.
Research: Additional studies are needed to confirm the role of nutrition in the prevention and treatment of glaucoma.

D. Dry eye:

The role of nutrition: Omega-3 fatty acids can help reduce inflammation and improve the function of the lacrimal glands, which can alleviate the symptoms of dry eyes.
Recommendations: It is recommended to consume fatty fish, linseed seeds, chia seeds and walnuts. Addresses with fish oil or oil can also be useful.
Research: Some studies have shown that taking omega-3 fatty acids can improve the symptoms of dry eyes.

V. Practical recommendations for maintaining the health of the eyes with nutrition

Balanced diet: Use a variety of foods from all food groups, including fruits, vegetables, whole grain products, proteins and healthy fats.
More fruits and vegetables: Try to eat at least five portions of fruits and vegetables per day, especially dark green leafy vegetables and orange vegetables and fruits.
Fat fish: Use fatty fish, such as salmon, tuna, sardines and mackerel, at least twice a week.
Nuts and seeds: Include nuts and seeds in your diet, such as walnuts, linen seeds and chia seeds.
Limit processed products: Limit the use of processed products, fast food and sweet drinks.
Regular examinations: Regularly visit an ophthalmologist to check vision and identify eye diseases at an early stage.
Sun protection: Wear sunglasses against ultraviolet radiation protection to protect your eyes from the harmful effects of sunlight.
Refusal of smoking: Smoking increases the risk of developing many eye diseases, so it is important to quit smoking.
Control over chronic diseases: Control the blood sugar, blood pressure and cholesterol to reduce the risk of damage to blood vessels in the eyes.
Moderate use of gadgets: Take breaks when working at the computer or using other electronic devices to reduce the load on the eyes. Use the Rule 20-20-20: Every 20 minutes, look at an object located at a distance of 20 feet (6 meters) for 20 seconds.

VI. Scientific research and evidence

Numerous scientific studies confirm the role of vitamins and minerals in maintaining the health of the eyes and preventing eye diseases.

A. Age-Related Eye Disease Study (AREDS и AREDS2):

AREDS and AREDS2 are large multicenter clinical studies that have evaluated the effect of additives with vitamins and minerals on the progression of the VMD. The results of the studies have shown that the reception of special additives containing vitamin C, vitamin E, beta-carotene (in areDs) or lutein and zeaxantin (in areDS2), zinc and copper can reduce the risk of VMD progression in people with an intermediate or late stage of the disease.

B. Blue Mountains Eye Study:

Blue Mountains Eye Study is a long -term population study that studies the risk factors for the development of eye diseases. The results of the study have shown that a diet rich in fruits and vegetables is associated with a lower risk of development of VMD and cataracts.

C. Rotterdam Study:

Rotterdam Study is another major population study that studies risk factors for the development of various diseases, including eye diseases. The results of the study have shown that high consumption of lutein and zeaxanthin is associated with a lower risk of development of the VMD.

D. National Eye Institute (NEI):

National Eye Institute (NEI) conducts research in the field of ophthalmology and provides information about the health of the eyes. Nei supports AREDS and AREDS2 research and provides nutrition recommendations to maintain eyes health.

VII. Conclusion

Nutrition plays an important role in maintaining the health of the eyes and the prevention of eye diseases. A balanced diet rich in vitamins, minerals and antioxidants can help protect the eyes from damage and reduce the risk of cataracts, glaucoma, VMD and other eye diseases. Although additives with vitamins can be useful in certain cases, they should not replace a healthy lifestyle and regular examinations at an ophthalmologist. It is important to consult a doctor before taking any additives to make sure that they are safe and suitable for you.

Eye vitamins: myths and reality

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