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Eye vitamins: how to preserve vision
I. Visual value and factors affecting the health of the eyes
Vision is one of the most important feelings, providing us with the opportunity to perceive the world around us in its entirety. Good vision is necessary to complete everyday tasks, training, work, rest and general quality of life. Unfortunately, many factors can negatively affect the health of the eyes, leading to visual impairment and various eye diseases.
- Age: With age, the natural processes of aging the body affect the eyes. The lens loses elasticity, which leads to presbyopia (age -related farsightedness). The retina becomes more susceptible to damage, the risk of developing age -related macular degeneration (VMD) and cataracts increases.
- Genetic predisposition: Heredity plays a significant role in predisposition to certain eye diseases, such as glaucoma, myopia, farsightedness and astigmatism. If the family has cases of these diseases, the risk of their development in descendants increases.
- The effect of ultraviolet (UV) radiation: A long and frequent effect of UV radiation from the Sun can damage the cornea, lens and retina. This can lead to the development of cataracts, photocuretitis (inflammation of the cornea) and other eye diseases.
- Excessive load on the eyes: A long stay in front of the screens of computers, phones and other electronic devices leads to overvoltage of the eyes, dryness, fatigue and headaches. This phenomenon, known as computer vision syndrome (SKZ), is becoming more and more common in the modern world.
- Inal meals: The lack of necessary vitamins, minerals and antioxidants in the diet can negatively affect the health of the eyes. Certain nutrients play an important role in maintaining the normal function of the retina, lens and other eye structures.
- Smoking: Smoking is a serious risk factor for many diseases, including eye diseases. Tobacco smoke contains harmful substances that damage the blood vessels and worsen the blood supply to the retina and optic nerve. Smoking increases the risk of the development of VMD, cataracts and glaucomas.
- Chronic diseases: Some chronic diseases, such as diabetes and hypertension, can have a negative effect on vision. Diabetic retinopathy, for example, is a common complication of diabetes, which can lead to blindness. High blood pressure can also damage blood vessels in the eyes and cause vision problems.
- Unfavorable environmental situation: Air pollution, dust and other irritating substances can cause eye irritation, dryness and inflammation. The prolonged exposure to these factors can negatively affect the overall health of the eyes.
- Eye injuries: Eye injuries obtained as a result of accidents, sports or other situations can lead to serious damage and visual impairment. It is important to wear protective glasses when performing work related to the risk of eye injury.
II. Vitamins, minerals and antioxidants for the health of the eyes
Proper nutrition, rich in vitamins, minerals and antioxidants, plays a key role in maintaining the health of the eyes and preventing eye diseases. Here are the main nutrients that are necessary for the health of the eyes:
- Vitamin A (Retinol): Vitamin A is necessary to maintain the health of the cornea, mucous membranes and for normal vision in low light conditions. He also plays an important role in preventing dry eyes and chicken of blindness (nickthalopia).
- Sources: The liver, fish oil, egg yolks, dairy products, carrots, sweet potatoes, spinach, kale cabbage.
- The mechanism of action: Vitamin A is a component of rhodopsin, a photosensitive pigment contained in the wipes of the retina, which are responsible for vision in low light conditions. It is also necessary to maintain the health of the epithelial cells of the cornea and mucous membranes that protect the eyes from infections.
- Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that helps protect the eyes from damage to free radicals. It is also important for the synthesis of collagen, protein, which provides structural support for the cornea and other eye tissues.
- Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, Brussels cabbage.
- The mechanism of action: Vitamin C neutralizes free radicals that can damage the eye cells and contribute to the development of age -related diseases, such as cataracts and VMD. It also supports the health of blood vessels in the eyes, improving the blood supply to the retina and optic nerve.
- Vitamin E (tocopherol): Vitamin E is also an antioxidant that protects the eye cells from damage by free radicals. It works synergically with vitamin C, enhancing its antioxidant properties.
- Sources: Vegetable oils (sunflower, corn, olive), nuts (almonds, hazelnuts, peanuts), seeds, green leafy vegetables, avocados.
- The mechanism of action: Vitamin E protects lipids (fats) contained in cell membranes from oxidation with free radicals. This is especially important for the retina, which contains a large number of lipids.
- B vitamins B: Group B vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B9 (folic acid) and B12 (cobalamin), play an important role in maintaining the health of the nervous system, including the visual nerve. They also participate in the metabolism of energy and protect the cells from damage.
- Sources: Grain (whole grain bread, cereals), meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables, nuts, seeds.
- The mechanism of action: B vitamins support the optic health, which transfers optic information from the retina to the brain. B vitamins deficiency can lead to damage to the optic nerve and visual impairment. Riboflavin (B2) plays an important role in protecting the eyes from UV radiation.
- Lutein and Zeaxanthin: Luthein and Zeaksantin are carotenoids that accumulate in the retina, especially in the makul (central part of the retina), and protect it from damage in blue light and free radicals. They also improve visual acuity and reduce the risk of EMD and cataracts.
- Sources: Dark green leafy vegetables (spinach, kale cabbage, manhold), corn, egg yolks, oranges, pepper.
- The mechanism of action: Luthein and Zeaksantin act as light filters, absorbing blue light, which can damage the retina. They are also antioxidants that neutralize free radicals, formed under the influence of light and other factors.
- Zinc: Zinc is an important mineral that is involved in many biochemical processes in the body, including maintaining the health of the eyes. It is necessary for the normal functioning of the retina, lens and other eye structures. Zinc also helps vitamin A be transported from the liver to the retina.
- Sources: Meat, poultry, fish, seafood (oysters), legumes, nuts, seeds, whole grains.
- The mechanism of action: Zinc is involved in vitamin A metabolism and helps it function in the retina. It is also a component of the antioxidant enzyme superoxidsmouth (SOD), which protects the eye cells from damage by free radicals.
- Selenium: Selenium is a trace element that has antioxidant properties and helps to protect the eye cells from damage to free radicals. It is also important for the health of the lens and can help prevent the development of cataracts.
- Sources: Brazilian nuts, fish, seafood, meat, poultry, eggs, whole grain products.
- The mechanism of action: Selenium is part of the enzyme glutathioneperoxidase, which neutralizes free radicals and protects the eye cells from oxidative stress.
- Omega-3 fatty acids: Omega-3 fatty acids, especially eicopascentaenoic acid (EPK) and preshase acidic acid (DGC), are important for the health of the retina and can help prevent dry eyes. DGK is the main structural component of the retina.
- Sources: Fat fish (salmon, tuna, sardines, herring), linen seeds, walnuts, chia seeds, fish oil.
- The mechanism of action: Omega-3 fatty acids reduce inflammation in the eyes and support the health of the retinal cells. DGC is an important component of the mesh membranes of the retina and contributes to the normal functioning of visual receptors.
- Bioflavonoids: Bioflavonoids, also known as vitamin P, are antioxidants that strengthen blood vessels and improve the blood supply to the eyes. They can also help protect the eyes from UV radiation and other harmful factors.
- Sources: Citrus fruits (especially the peel and white pulp), berries (blueberries, cranberries), cherries, grapes, green tea, onions, parsley.
- The mechanism of action: Bioflavonoids strengthen the walls of blood vessels, improving the blood supply to the retina and optic nerve. They also have antioxidant properties and protect the eye cells from damage to free radicals.
III. Products useful for vision
The inclusion of certain products rich in vitamins, minerals and antioxidants in the diet can significantly improve the eyes of the eyes and prevent the development of eye diseases.
- Green sheet vegetables: Spinach, kale, manhold and other green leafy vegetables contain a large amount of lutein and zeaxantin, which protect the retina from damage in blue light and free radicals.
- Citrus fruit: Orange, grapefruits, lemons and limes are rich in vitamin C, which is a powerful antioxidant and helps to protect the eyes from damage to free radicals.
- Berries: Blueberries, black currants, raspberries and strawberries contain anti -vocals, which are powerful antioxidants and improve the blood supply to the eyes. Blueberries, in particular, is known for its useful properties for vision.
- Carrot: Carrots are rich in beta-carotene, which in the body turns into vitamin A, necessary to maintain the health of the cornea and vision in conditions of low illumination.
- Sweet potato: Sweet potatoes are also a good source of beta-carotene and vitamin C.
- Fish: Fat fish, such as salmon, tuna, sardines and herring, is rich in omega-3 fatty acids, which are important for the health of the retina and can help prevent dry eyes.
- Eggs: Egg yolks contain lutein and zeaxantin, as well as vitamin E and zinc.
- Nuts and seeds: Almonds, walnuts, chia seeds and linseed seeds are good sources of vitamin E, omega-3 fatty acids and other nutrients that are useful for the health of the eyes.
- Legumes: Beans, lentils and other legumes contain zinc and bioflavonoids that improve the blood supply to the eyes and protect them from damage.
IV. The role of biologically active additives (dietary supplements) for the health of the eyes
In some cases, when it is difficult to obtain a sufficient amount of necessary nutrients from food, biologically active additives (dietary supplements) can be useful. However, before taking any additives, you need to consult a doctor, especially if you have any chronic diseases or take medications.
- Vitamin complexes for the eyes: There are special vitamin complexes designed to maintain the health of the eyes. They usually contain vitamins A, C, E, Group B, Luthein, Zeaxantin, Zinc and Selenium.
- Lutein and Zeaxanthin: Addresses with lutein and zeaxantin can be useful for people with a high risk of developing VMD or cataracts.
- Omega-3 fatty acids: Addresses with omega-3 fatty acids can help reduce dry eyes and support the health of the retina.
- Antioxidants: Addresses with antioxidants, such as vitamin C, vitamin E and selenium, can help protect the eyes from damage to free radicals.
V. Practical advice on maintaining the health of the eyes
In addition to proper nutrition and taking vitamins and additives, there are other practical advice that will help maintain the health of the eyes:
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist are necessary for the timely detection and treatment of eye diseases. It is recommended to visit an ophthalmologist at least once a year, especially after 40 years.
- Eye protection from UV radiation: Wear sunglasses with UV protection when you are in the sun, especially on bright sunny days.
- Compliance with the rules of eye hygiene: Wash your hands regularly and avoid touching your eyes with dirty hands.
- Correct lighting: Provide sufficient lighting when reading, working at a computer and other classes requiring visual voltage.
- Regular breaks when working at the computer: Take breaks every 20 minutes to give your eyes to rest. During a break, look at objects located at a distance of at least 6 meters for 20 seconds (rule 20-20-20).
- Using moisturizing eye drops: If you suffer from dry eyes, use moisturizing drops for the eyes without preservatives.
- Refusal of smoking: Smoking harms the health of the eyes and increases the risk of eye diseases.
- Control of chronic diseases: If you have chronic diseases such as diabetes or hypertension, carefully control them to prevent complications from the eyes.
- Sufficient sleep: The lack of sleep can lead to eye overstrain and visual impairment. Try to sleep at least 7-8 hours a day.
- Eye exercises: Regular performance of eye exercises can help strengthen the eye muscles and improve the blood supply to the eyes. There are various complexes of eye exercises that can be performed at home or at work.
VI. Eye diseases and the role of vitamins in their prevention and treatment
Some eye diseases can be prevented or slowed down using proper nutrition and taking certain vitamins and additives.
- Age macular degeneration (VMD): The IDMD is a common disease that affects the macula (the central part of the retina) and leads to a deterioration in central vision. Studies have shown that taking antioxidants such as vitamin C, vitamin E, lutein, zeaxantin and zinc, can slow down the progression of the VMD.
- Cataract: Cataract is a clouding of the lens of the eye, which leads to a deterioration in vision. Antioxidants, such as vitamin C and vitamin E, can help protect the lens from damage to free radicals and reduce the risk of cataracts.
- Glaucoma: Glaucoma is a disease that affects the visual nerve and can lead to blindness. Some studies have shown that group B vitamins and antioxidants can help protect the visual nerve from damage and slow down the progression of glaucoma.
- Dry eye syndrome: A dry eye syndrome is a condition in which the eyes do not produce enough tears or tears have the wrong composition. Omega-3 fatty acids and vitamin A can help improve tears production and reduce the symptoms of dry eyes.
- Diabetic retinopathy: Diabetic retinopathy is a complication of diabetes, which affects the blood vessels of the retina. Monitoring the level of blood sugar and taking antioxidants can help prevent or slow down the development of diabetic retinopathy.
VII. Conclusion
Maintaining the health of the eyes is an important task that requires an integrated approach, including proper nutrition, taking the necessary vitamins and minerals, regular examinations of an ophthalmologist and compliance with the rules of eye hygiene. Following these recommendations, you can maintain good vision for many years. Remember that consultation with a doctor before taking any additives is mandatory.