Natural sources of vitamins for the eyes

Natural sources of vitamins for the eyes: a detailed guide to preserve acute vision

Vitamins play a key role in maintaining the health of the eyes, protecting them from age -related changes, oxidative stress and other negative factors. The optimal consumption of vitamins and minerals helps to improve visual acuity, reduce the risk of cataract, age -related macular degeneration (VMD) and other eye diseases. Instead of relying exclusively on synthetic additives, it is worth paying attention to the products rich in vitamins that can provide the body with the necessary nutrients for the health of the eyes.

I. The main vitamins for the health of the eyes and their role:

A. Vitamin A (Retinol and his predecessors):

1. Functions and advantages:

   • Maintaining the health of the cornea: Vitamin A plays an important role in maintaining the health of the cornea, a transparent outer shell of the eye. It is involved in the formation of mucin, component of a lacrimal film that provides moisturizing and protecting the cornea.
   • Improving night vision: Retinal, the shape of vitamin A, is necessary for the formation of a rhodopsin, a photosensitive pigment in the sticks of the retina responsible for night vision. Vitamin A deficiency can lead to “chicken blindness” (nickthalopia), difficult to vision in low illumination conditions.
   • Prevention of dry eyes: Vitamin A contributes to the normal function of the lacrimal glands, preventing dry eyes.
   • Infections protection: Vitamin A supports the immune system, helping to protect the eyes from infections.

2. Natural sources:

   • Animal sources:
     • Liver: The liver (especially beef) is one of the richest sources of vitamin A (retinol). A small portion of the liver can provide the daily need for this vitamin.
     • Egg yolks: Egg yolks contain retinol, although in smaller quantities than the liver.
     • Dairy products: Whole milk, cheese and butter contain vitamin A, especially if animals graze on the grass.
     • Fish oil: Fish oil (for example, cod) is an excellent source of vitamin A and omega-3 fatty acids, which are also useful for the health of the eyes.
   • Plant sources (beta-carotene):
     • Carrot: Carrots are the most famous source of beta-carotene, the predecessor of vitamin A. Beta-carotene is converted into vitamin A in the body.
     • Sweet potatoes (battting): Sweet potatoes, especially orange varieties, contains a large amount of beta-carotene.
     • Pumpkin: Pumpkin, like other orange vegetables, is rich in beta carotene.
     • Dark green leafy vegetables: Spinach, kale cabbage and leaf beets contain beta-carotene, as well as other nutrients useful for the eyes.
     • Cantalup melon: Cantalup melon is a good source of beta-carotene and vitamin C.
     • Red pepper: Red Bulgarian pepper contains beta-carotene and vitamin C.

3. Consumption recommendations:

   • Daily need: The recommended daily vitamin A rate varies depending on age, gender and physiological condition. Adult men are recommended about 900 μg of RE (retinol equivalent), and adult women – about 700 mcg of RE.
   • Precautions: Excessive consumption of vitamin A (especially animal sources or additives) can be toxic and lead to hypervitaminosis A. The symptoms of hypervitaminosis A include headaches, nausea, fatigue and liver damage. The consumption of beta-carotene from plant sources is usually safe, since the body converts it into vitamin A only as necessary.
   • Methods of preparation: When preparing vegetables containing beta-carotene, it is recommended to slightly fry them in a small amount of oil. This improves the absorption of beta-carotene.

B. Vitamin C (ascorbic acid):

1. Functions and advantages:

   • Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the eyes from damage to free radicals that cause oxidative stress. Oxidative stress plays a role in the development of cataracts and the VMD.
   • Strengthening blood vessels: Vitamin C strengthens the walls of blood vessels, including capillaries in the retina. This helps to improve the blood supply to the eyes and reduce the risk of diabetic retinopathy.
   • Risk reduction in cataracts: Studies have shown that the consumption of a sufficient amount of vitamin C can reduce the risk of cataracts.
   • Improving the assimilation of other vitamins: Vitamin C helps to absorb other vitamins and minerals, including iron.

2. Natural sources:

   • Citrus fruit: Orange, grapefruits, lemons and limes are excellent sources of vitamin C.
   • Berries: Strawberries, blueberries, raspberries and cranberries contain a large amount of vitamin C and antioxidants.
   • Kiwi: Kiwi is one of the richest sources of vitamin C.
   • Bulgarian pepper: Red and yellow Bulgarian pepper contain more vitamin C than green.
   • Broccoli: Broccoli is a good source of vitamin C and other useful nutrients.
   • Cabbage: Cabbage (white, red -legged, colored and Brussels) contains vitamin C.
   • Spinach: Spinach contains vitamin C, albeit in smaller quantities than citrus and pepper.
   • Tomatoes: Tomatoes contain vitamin C and lycopines, an antioxidant useful for the health of the eyes.

3. Consumption recommendations:

   • Daily need: The recommended daily vitamin C is about 90 mg for men and 75 mg for women. Smokers are recommended to increase the consumption of vitamin C, as smoking depletes its reserves in the body.
   • Precautions: Vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine. Nevertheless, excessive consumption of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other side effects.
   • Methods of preparation: Vitamin C is easily destroyed when heated and contact with air. Therefore, it is recommended to consume products rich in vitamin C, raw or steamed or slightly fry them.

C. Vitamin E (Tokoferol):

1. Functions and advantages:

   • Antioxidant Protection: Vitamin E is a powerful antioxidant that protects the eye cells from damage by free radicals. It is especially important for protecting lipid cell membranes.
   • AMD prevention: Studies have shown that the consumption of a sufficient amount of vitamin E can reduce the risk of developing age -related macular degeneration (VMD).
   • Cataract protection: Vitamin E can help protect the lens of the eye from damage, thereby reducing the risk of cataracts.
   • Improving blood circulation: Vitamin E helps to improve blood circulation, which is important for the health of the eyes.

2. Natural sources:

   • Vegetable oils: Wheat germ oil, sunflower oil, safflower oil and olive oil are good sources of vitamin E.
   • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds and pumpkin contain vitamin E.
   • Green sheet vegetables: Spinach, broccoli and avocado contain vitamin E.
   • Whole grains: Wheat, oats and barley contain vitamin E.

3. Consumption recommendations:

   • Daily need: The recommended daily vitamin E is about 15 mg.
   • Precautions: Excessive consumption of vitamin E (more than 1000 mg per day) can increase the risk of bleeding.
   • Methods of preparation: Vitamin E is relatively resistant to heating, but can collapse during prolonged storage or exposure to light.

D. Luthein and Zeaksantin:

1. Functions and advantages:

   • Retinal protection: Luthein and Zeaksantin are carotenoids that accumulate in the retina, especially in the makul, the area responsible for central vision. They act as blue light filters, protecting the retina from damage caused by blue light and ultraviolet radiation.
   • AMD prevention: Luthein and Zeaksantin are powerful antioxidants that protect the retina from oxidative stress, reducing the risk of developing the VMD.
   • Risk reduction in cataracts: Luthein and Zeaksantin can help protect the lens of the eye from damage, thereby reducing the risk of cataracts.
   • Improving contrasting sensitivity: Luthein and Zeaksantin can improve contrasting sensitivity, which is important for vision in conditions of low illumination.

2. Natural sources:

   • Dark green leafy vegetables: Kale cabbage, spinach, leaf beets, turnip of turnips and salad Romen are excellent sources of lutein and zeaksanthin.
   • Egg yolks: Egg yolks contain lutein and zeaxantin, which are well absorbed by the body.
   • Corn: Yellow corn contains zeaxantin.
   • Pepper: Orange and yellow Bulgarian pepper contain lutein and zeaxantin.
   • Kiwi and grapes: Kiwi and green grapes contain lutein and zeaxantin.

3. Consumption recommendations:

   • Daily need: There is no established recommended daily norm for Luthein and Zeaksanthin, but many experts recommend consuming about 10 mg of lutein and 2 mg of zexanthin per day.
   • Precautions: Luthein and Zeaksantin are considered safe, even in large doses.
   • Methods of preparation: To improve the absorption of lutein and zeaxantin, it is recommended to use products containing these carotenoids with a small amount of fat.

D. Zinc:

1. Functions and advantages:

   • Vitamin A transport: Zinc is necessary for transporting vitamin A from the liver to the retina.
   • Antioxidant Protection: Zinc is a component of the antioxidant enzyme superoxidsmouth (SOD), which protects the eyes from damage by free radicals.
   • AMD prevention: Studies have shown that the consumption of a sufficient amount of zinc can reduce the risk of developing age -related macular degeneration (VMD).
   • Maintaining the health of the retina: Zinc plays an important role in maintaining the health of the retina.

2. Natural sources:

   • Seafood: Oysters are one of the richest sources of zinc. Crabs and lobsters also contain zinc.
   • Red meat: Beef and lamb contain zinc.
   • Bird: Chicken and turkey contain zinc.
   • Nuts and seeds: Pumpkin seeds, cashews and almonds contain zinc.
   • Legumes: Beans, lentils and chickpeas contain zinc.
   • Whole grains: Oats, barley and wheat contain zinc.
   • Dairy products: Milk and cheese contain zinc.

3. Consumption recommendations:

   • Daily need: The recommended daily zinc rate is about 11 mg for men and 8 mg for women.
   • Precautions: Excessive zinc consumption (more than 40 mg per day) can lead to nausea, vomiting, diarrhea and a decrease in immunity. Zinc can also interact with some drugs.
   • Interaction with other nutrients: Zinc can compete with copper for assimilation. When taking zinc additives in large doses, it is also recommended to take copper additives.

II. Other important nutrients for the health of the eyes:

A. Omega-3 fatty acids:

1. Functions and advantages:

   • Reducing the risk of dry eyes: Omega-3 fatty acids (especially EPA and DHA) help reduce inflammation and improve the function of the lacrimal glands, thereby reducing the risk of dry eyes.
   • AMD prevention: Studies have shown that the consumption of a sufficient amount of omega-3 fatty acids can reduce the risk of developing age macular degeneration (VMD).
   • Improving blood circulation: Omega-3 fatty acids help improve blood circulation, which is important for the health of the eyes.

2. Natural sources:

   • Fat fish: Salmon, tuna, sardines, herring and mackerel are excellent sources of omega-3 fatty acids.
   • Flax-seed: Flue seed and linseed oil contain alpha-linolenic acid (ALA), a plant form of omega-3 fatty acids. The body can convert Ala into EPA and DHA, but this process is not always effective.
   • Seeds of Chia: Seeds Chia Sodierat Ala.
   • Walnuts: Walnuts contain ALA.

3. Consumption recommendations:

   • Daily need: The recommended daily omega-3 fatty acids varies depending on age, gender and health. Many experts recommend consuming about 250-500 mg EPA and DHA per day.
   • Precautions: When taking Omega-3 additives in large doses (more than 3 grams per day), the risk of bleeding may increase.

B. Anthocyanians:

1. Functions and advantages:

   • Antioxidant Protection: Anthocyans are powerful antioxidants that protect the eyes from damage to free radicals.
   • Improving night vision: Anthocyans can improve night vision and adaptation to darkness.
   • Reduction of risk of cataracts and VMD: Anthocyans can help protect the eyes from cataracts and the VMD.
   • Strengthening blood vessels: Anthocyans strengthen the walls of blood vessels, improving the blood supply to the eyes.

2. Natural sources:

   • Blueberry: Blueberries are one of the richest sources of anthocyans.
   • Black currant: Black currant contains a large number of anthocyans.
   • Blackberry: Blackberry contains anthocyanos.
   • Red cabbage: Red cabbage contains anthocyans.
   • Eggplant: Eggplant contains anthocyans.

3. Consumption recommendations:

   • Daily need: There is no established recommended daily norm for anthocyans.
   • Precautions: Anthocyans are considered safe.

III. Tips for the inclusion of vitamins and nutrients in the diet for the health of the eyes:

• Diversify your diet: Use a variety of fruits, vegetables, nuts, seeds and fish to provide the body with all the necessary vitamins and minerals.
• Eat a rainbow: Choose fruits and vegetables of different colors to get a wide range of antioxidants.
• Prepare the darkness: Mix fruits, vegetables and greens in a smoothie for a quick and convenient way to get the necessary nutrients.
• Add nuts and seeds to salads and yogurts: Nuts and seeds are a good source of vitamin E, zinc and omega-3 fatty acids.
• Cook the fish twice a week: Fat fish is an excellent source of omega-3 fatty acids.
• Use the first press olive oil: The first spin olive oil contains vitamin E and healthy fats.
• If possible, choose organic products: Organic products may contain more vitamins and minerals.
• Consult a doctor: If you have any fears about the health of the eyes or vitamin deficiency, consult a doctor or a nutritionist.

IV. Conclusion

Natural sources of vitamins and minerals are the key to maintaining the health of the eyes and reducing the risk of developing age -related changes. A balanced diet rich in fruits, vegetables, nuts, seeds and fish can provide the body with all the necessary nutrients to preserve acute vision for many years. Remember that taking care of eye health is a long -term investment in your well -being.