Bades to maintain eye health: Complex review
Section 1: Understanding the health of the eyes and risk factors
Vision is one of the most important feelings that ensures our orientation in the world and allows you to enjoy its beauty. However, over time and under the influence of various factors, vision may worsen. Maintaining the health of the eyes requires an integrated approach, including proper nutrition, sufficient rest, protection against ultraviolet radiation and, in some cases, the use of biologically active additives (dietary supplements).
Age is one of the main risk factors for the development of eye diseases. With age, natural processes in the body slow down, which can lead to degeneration of the eye tissues, including retina, lens and visual nerve. Age macular degeneration (VMD), cataracts and glaucoma are the most common age -old eyes of the eyes.
In addition to age, other factors are influenced by the eyes of the eyes, such as:
- Genetic predisposition: The presence of certain genetic markers can increase the risk of developing certain eye diseases.
- Smoking: Smoking is one of the most harmful eye factors. Tobacco smoke contains toxic substances that damage the cells of the eye and increase the risk of developing VMD, cataracts and other diseases.
- Unstable nutrition: The deficiency of certain vitamins and minerals, such as vitamin A, vitamin C, vitamin E, zinc and selenium, can negatively affect the health of the eyes.
- The effect of ultraviolet radiation: A long -term exposure to sunlight without protection can damage the lens and the retina, increasing the risk of cataracts and the VMD.
- Diseases: Certain diseases, such as diabetes and hypertension, can have a negative effect on the health of the eyes and increase the risk of developing diabetic retinopathy and glaucoma.
- Eye tension: A long stay in front of the computer screen, reading small font or work in poor lighting can lead to eye tension and fatigue.
- Dry air: Dry air in rooms or on the street can lead to dry eyes, causing discomfort and irritation.
Understanding these risk factors allows you to take measures to protect the eyes and maintain their health.
Section 2: Basic Vitamins and Minerals for Eye Health
Some vitamins and minerals play an important role in maintaining the health of the eyes and protecting against various diseases. These include:
- Vitamin A: It is necessary to maintain the health of the cornea and retina. Vitamin A deficiency can lead to dry eyes, worsening at night vision and other problems. Vitamin A is found in animal products, such as liver, eggs and dairy products, as well as in plant products containing beta-carotene, which is converted into vitamin A in the body.
- Vitamin C: A powerful antioxidant that protects the eye cells from damage by free radicals. Vitamin C is also important for collagen synthesis, which is the main structural component of the eye tissue. Good sources of vitamin C include citrus fruits, berries, pepper and broccoli.
- Vitamin E: Another antioxidant that helps protect the eye cells from damage. Vitamin E can also help slow down the progression of the VMD. Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
- Lutein and Zeaxanthin: Carotinoids that accumulate in the retina and protect it from damage in blue light and free radicals. Luthein and Zeaksanthin can also help reduce the risk of developing VMD and cataracts. Good sources of lutein and zeaxanthin include green leafy vegetables, such as spinach and cabbage, as well as corn and egg yolk.
- Zinc: It is necessary for the normal functioning of the retina and optic nerve. Zinc is also involved in the metabolism of vitamin A. Circus deficit can lead to visual impairment. Zinc is contained in meat, poultry, fish, nuts and seeds.
- Selenium: An antioxidant that helps protect the eye cells from damage. Selenium is also important for the normal functioning of the immune system. Selenium is contained in seafood, Brazilian nuts, meat and poultry.
- Omega-3 fatty acids: Important to the health of the retina and can help reduce the risk of dryness of the eyes and EMD. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seeds and walnuts.
The regular use of products rich in these vitamins and minerals can help maintain eye health and protect them from various diseases.
Section 3: The role of biologically active additives (dietary supplements) in maintaining the health of the eyes
Biologically active additives (dietary supplements) can be a useful addition to the diet to maintain the health of the eyes, especially in cases where obtaining a sufficient amount of necessary vitamins and minerals from food is difficult. Bad can contain various vitamins, minerals, carotenoids, omega-3 fatty acids and other beneficial substances that contribute to maintaining the health of the eyes.
Some of the most common dietary supplements for the health of the eyes include:
- Complexes of vitamins and minerals for the eyes: These complexes usually contain a combination of vitamins A, C, E, Zinc, Selena and other beneficial substances that are necessary to maintain the health of the eyes.
- Lutein and Zeaxanthin: Bad containing Luthein and Zeaxantin can help protect the retina from damage and reduce the risk of developing VMD and cataracts.
- Omega-3 fatty acids: Bad, containing omega-3 fatty acids, can help reduce the risk of dry eyes and EMD.
- Blueberry: Blueberry extract contains anti -vocals, which are powerful antioxidants. It is believed that anthocyans can help improve vision at dusk and protect the eyes from damage.
- Ginkgo biloba: Ginkgo biloba extract can help improve blood circulation in the eyes and protect the eye cells from damage. Ginkgo bilobe can be useful for people with glaucoma or diabetic retinopathy.
When choosing dietary supplements for the health of the eyes, it is important to consider the following factors:
- Composition: Make sure that the dietary supplement contains the necessary vitamins, minerals and other beneficial substances in sufficient quantities.
- Quality: Choose a dietary supplement from well -known manufacturers that guarantee the quality and safety of your products.
- Dosage: Follow the dosage recommendations indicated on the package of dietary supplements.
- Contraindications: Consult a doctor before taking dietary supplement, especially if you have any diseases or you take any medicine.
Section 4: Diet for specific eye problems
Different dietary supplements can be recommended depending on the specific eye problem.
- Age macular degeneration (VMD): Studies have shown that the intake of dietary supplements containing vitamin C, vitamin E, zinc, lutein and zeaxantin can help slow down the progression of the EMD. The AREDS formula (Age-RELEETED EYEEASE STUDY) and AREDS2 are widely known and studied dietary supplements for VMD.
- Cataract: Some studies show that the intake of dietary supplements containing vitamin C, vitamin E and carotenoids can help reduce the risk of cataracts.
- Dry eyes: Bad containing omega-3 fatty acids can help reduce the symptoms of dry eyes. Also useful are dietary supplements containing vitamin A and vitamin D.
- Diabetic retinopathy: Blood sugar control is a key factor in preventing and slowing down the progression of diabetic retinopathy. Some studies show that the intake of dietary supplements containing lutein, zeaxantin and omega-3 fatty acids can help protect the retina from damage with diabetic retinopathy. However, additional studies are needed.
- Glaucoma: Some studies show that the intake of dietary supplements containing ginkgo bilobe can help improve blood circulation in the eyes and protect the eye cells from damage to glaucoma. However, additional studies are needed. It is also important to note that dietary supplements are not a replacement for the traditional treatment of glaucoma.
Section 5: Scientific research and evidence of the effectiveness of dietary supplements for the eyes
The effectiveness of dietary supplements for the health of the eyes is the subject of constant scientific research. Some studies have shown positive results in relation to certain dietary supplements and eye diseases, while other studies have not revealed considerable benefit.
- AREDS и AREDS2: Studies AREDS (AGE-RELATED EYEE Disease Study) and AREDS2, conducted by the National Institute of the Eye (Nei) in the USA, showed that the use of dietary supplements containing high doses of vitamin C, vitamin E, zinc, lutein and zeaksanthin can help slow down the progression of age-related Moscow time in people with people with people with people with people with people with people with people intermediate or late stage of the disease. The Areds2 formula replaced beta-carotene with lutein and zeaxantin, since beta-carotene was associated with an increased risk of lung cancer among smokers.
- Omega-3 fatty research: Some studies have shown that the intake of omega-3 fatty acids can help reduce the symptoms of dry eyes and reduce the risk of EMD. However, other studies did not reveal a significant connection between the consumption of omega-3 fatty acids and the risk of development of the VMD.
- Research Lutheina and Zeaksanthin: Many studies have shown that Luthein and Zeaksantin, carotenoids contained in the retina, can help protect the eyes from damage in blue light and free radicals, as well as reduce the risk of developing VMD and cataracts.
- Studies of blueberries and ginkgo biloba: Some studies show that blueberry extract and ginkgo bilobe can be useful to improve vision at dusk, improve blood circulation in the eyes and protect the eye cells from damage. However, additional studies are needed to confirm these results.
It is important to note that the results of dietary supplement studies for the health of the eyes can be contradictory, and additional studies must be carried out to confirm the effectiveness and safety of these additives. Before taking any dietary supplement, you need to consult a doctor to make sure that they are suitable for you and do not interact with any medicines that you take.
Section 6: risks and side effects of dietary supplements for the eyes
Although dietary supplements can be useful for maintaining the health of the eyes, it is important to remember possible risks and side effects.
- Interaction with drugs: Some dietary supplements can interact with medicines that you take, which can lead to undesirable side effects. For example, vitamin E can enhance the effect of anticoagulants such as warfarin. Ginkgo bilobe can also increase the risk of bleeding.
- Overdose: Reception of too many certain vitamins and minerals can be toxic. For example, an overdose of vitamin A can lead to headaches, nausea, vomiting and other problems. An overdose of zinc can lead to copper deficiency.
- Allergic reactions: Some people can be allergic to certain ingredients in dietary supplements. Allergic reactions can vary from light skin rashes to serious anaphylactic reactions.
- Low quality: Not all dietary supplements are made in compliance with appropriate quality standards. Some dietary supplements may contain impurities or not contain the declared ingredients. It is important to choose a dietary supplement from well -known manufacturers that guarantee the quality and safety of their products.
- Masking the main problems: The use of dietary supplements should not replace a full examination by an ophthalmologist. If you experience vision problems, it is important to consult a doctor for diagnosis and treatment. Bad can be useful as an addition to the main treatment, but should not be used as its replacement.
Before taking any dietary supplements for the health of the eyes, it is important to consult a doctor to discuss possible risks and side effects, as well as make sure that dietary supplements are suitable for you.
Section 7: Diet and Life for Eye Health
In addition to taking dietary supplements, proper nutrition and a healthy lifestyle play an important role in maintaining the health of the eyes.
- Balanced diet: Use a variety of fruits, vegetables, whole grains and low -fat proteins. Particularly important are the products rich in vitamins A, C and E, as well as lutein, zeaxantin and omega-3 fatty acids. Include green leafy vegetables, citrus fruits, berries, nuts, seeds and fatty fish in your diet.
- Ultraviolet radiation protection: Wear sunglasses that block 100% UVA and UVB rays when you are on the street, especially on sunny days. Sunglasses help to protect the lens and retina from damage by ultraviolet radiation.
- Refusal of smoking: Smoking is one of the most harmful eye factors. Refusal of smoking reduces the risk of the development of VMD, cataracts and other eyes of the eyes.
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist are necessary for the early detection and treatment of eye diseases. It is recommended to undergo an examination by an ophthalmologist at least once a year, especially after 40 years.
- Control over blood sugar and blood pressure: Diabetes and hypertension can have a negative effect on the health of the eyes. Regular monitoring of blood sugar and blood pressure and their maintenance in normal help protect the eyes from damage.
- Sufficient sleep: The lack of sleep can lead to eye fatigue and visual impairment. Try to sleep at least 7-8 hours a day.
- Eye exercises: Regular eye exercises can help improve blood circulation in the eyes, reduce tension and fatigue. There are many different eye exercises that can be performed during the day.
- Correct lighting: Work and read with sufficient lighting. Insufficient lighting can lead to tension of the eyes and fatigue.
- Breaks when working at a computer: Take regular breaks when working at the computer. Apply the “20-20-20” rule: every 20 minutes, look away from the screen and look at an object located at a distance of 20 feet (6 meters) within 20 seconds. This helps to reduce eye tension and fatigue.
Section 8: Choice of Dietary Dams: Practical Recommendations
When choosing dietary supplements for the health of the eyes, it is important to approach this issue consciously and balanced. Here are a few practical recommendations:
- Consult a doctor: Before starting to take any dietary supplement, be sure to consult a doctor or ophthalmologist. They will be able to evaluate your health status, determine your needs and choose the most suitable dietary supplements. The doctor will also be able to check the possible interactions of dietary supplements with the drugs that you take.
- Evaluate your diet: Analyze your diet and determine which vitamins and minerals you lack. Diet should supplement your diet, and not replace it. Try to first improve your diet, and then, if necessary, add dietary supplements.
- Choose high -quality dietary supplements: Choose a dietary supplement from well -known and reliable manufacturers that guarantee the quality and safety of your products. Look for quality certificates on the package of dietary supplements. Pay attention to the reputation of the manufacturer and customer reviews.
- Pay attention to the composition: Carefully study the composition of dietary supplements and make sure that it contains the necessary vitamins, minerals and other beneficial substances in sufficient quantities. Make sure that dietary supplements do not contain harmful additives, such as artificial dyes, flavors and preservatives.
- Compare prices: Compare prices for various dietary supplements and select the best option. Not always the most expensive dietary supplement is the best. Pay attention to the ratio of price and quality.
- Follow the dosage recommendations: Strictly follow the dosage recommendations indicated on the dietary supplement packaging or recommended by your doctor. Do not exceed the recommended dose, as this can lead to undesirable side effects.
- Follow the reaction of the body: After the start of taking dietary supplements, carefully monitor the reaction of your body. If you have any side effects, stop taking dietary supplements and consult a doctor.
- Remember the expiration date: Before the start of the dietary supplement, make sure that the expiration date has not expired. Do not take dietary supplement with an expired shelf life.
- Keep the dietary supplement correctly: Keep the dietary supplement in accordance with the instructions indicated on the packaging. Typically, dietary supplements should be stored in a dry, cool and dark place inaccessible to children.
Section 9: Prospects and new research in the field of dietary supplements for the eyes
In the field of dietary supplements, new studies are constantly conducted for the eyes of the eyes aimed at studying the effectiveness and safety of various additives. New dietary supplements are developed containing more effective combinations of vitamins, minerals and other beneficial substances.
- Studies of new carotenoids: In addition to Luthein and Zeaksanthin, other carotenoids are studied, such as Meso-Zaacsantin, which can also be useful for the health of the eyes.
- Studies of antioxidant properties: New antioxidants are studied, which can help protect the eye cells from damage to free radicals.
- Studies of the influence of intestinal microbiots: There is more and more data that the intestinal microbiota can affect the health of the eyes. Probiotics and prebiotics are studied, which can help improve the condition of the intestinal microbiots and, thereby, support the health of the eyes.
- Development of new dietary supplements: New dietary supplements are developed, such as nanoparticles that can improve the assimilation and bioavailability of useful substances.
- Personalized approach: Personalized approaches to the selection of dietary supplements for the health of the eyes are developed, taking into account the individual characteristics of the body, genetic predisposition and other factors.
The prospects for the development of dietary supplements for the health of the eyes are associated with a deeper understanding of the mechanisms of action of various additives, the development of new formulas and delivery methods, as well as with the use of a personalized approach to the selection of dietary supplements. It is necessary to conduct further research to confirm the effectiveness and safety of new dietary supplements and methods of their use.
Section 10: legal regulation of dietary supplements in Russia
In Russia, the legal regulation of dietary supplements is carried out by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”, as well as other regulatory legal acts, including sanitary and epidemiological rules and regulations (SanPiN).
Basic dietary supplements:
- State registration: All dietary supplements produced or imported to Russia are subject to mandatory state registration. State registration is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).
- Compliance with security requirements: The dietary supplement must comply with the safety requirements established by the technical regulations of the Customs Union “On food safety” (TR TS 021/2011) and “food products in terms of its marking” (TR TS 022/2011).
- Marking: The marking of dietary supplements should contain reliable and complete information about the composition, nutritional value, properties, methods of application and contraindications. The label should indicate that the product is a dietary supplement, not a drug.
- Production and storage: The production and storage of dietary supplements must comply with sanitary rules and norms.
- Advertising: Advertising dietary supplements should be reliable and not mislead consumers regarding the properties and effectiveness of dietary supplements. In the advertising of dietary supplements, it should be indicated that the product is not a drug.
Control over compliance with the requirements of legislation in the field of dietary supplements is carried out by Rospotrebnadzor. For violation of the requirements of the legislation, administrative liability is provided.
Consumers are entitled to receive reliable and complete information about dietary supplements, as well as to protect their rights in case of acquisition of poor -quality or unsafe dietary supplements. In case of doubt in the quality or safety of dietary supplements, consumers can contact Rospotrebnadzor.