TOP vitamins for eyes health

TOP vitamins for the health of the eyes: full guide to maintain acute vision

Eye health is the most important component of general well -being. In addition to genetic predisposition and age -related changes, nutrition plays a key role in maintaining acute vision and preventing various eye diseases. Vitamins and minerals are building blocks of a healthy eye structure and the necessary protection against oxidative stress caused by free radicals. In this article, we will examine in detail the most important vitamins for the health of the eyes, their functions, sources and recommendations on use, as well as the influence of other beneficial substances and factors affecting the health of the eyes.

Vitamin A (retinol and beta-carotene): The basis of healthy vision

Vitamin A is a fat -soluble vitamin that plays a critical role in vision, especially in conditions of low illumination. It is necessary for the formation of a rhodopsin, a photosensitive pigment contained in the wands of the retina. The sticks are responsible for the night vision, and the lack of vitamin A leads to the so -called “chicken blindness” (nictalopia), when vision in the dark worsens significantly.

• Role in vision: Vitamin A is converted into retinal, which is then associated with opsin, protein in sticks, forming rhodopsin. Rhodopsin absorbs light, and this process triggers a nervous impulse, which is transmitted to the brain, allowing us to see. The disadvantage of retinal leads to a decrease in the amount of rhodopsin and, as a result, to a deterioration in night vision.

• Protection against dry eyes: Vitamin and also necessary to maintain the health of the cornea, a transparent outer shell of the eye. It contributes to the normal production of the mucous membrane of the liquid, which lubricates and protects the eye. The disadvantage of vitamin A can lead to xerophthalmia, a state characterized by dryness, clouding of the cornea and, ultimately, blindness.

• Beta-carotene: provitamin A: Beta-carotene is a carotenoid that the body transforms into vitamin A. He is a powerful antioxidant and helps to protect the eyes from damage caused by free radicals.

• Sources of vitamin A and beta-carotene:

  • Animal sources (retinol): The liver, fish oil, dairy products (whole milk, cheese, butter), egg yolks. The liver is the richest source of retinol.
  • Plant sources (beta-carotene): Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango, apricots. The brighter the color of the vegetable or fruit, the higher the beta-carotene content.

• Recommendations for use: The recommended daily norm (RSN) of vitamin A varies depending on age and gender. For adult men, RSN is 900 mcg RAE (equivalent of retinol activity), and for women – 700 mcg RAE. There are no specific recommendations for beta-carotene, but the use of various fruits and vegetables rich in this carotenoid is sufficient for most people.

• Cautions: An excess of vitamin A (retinol) can be toxic. Symptoms of an overdose include nausea, vomiting, headache, dizziness, visual impairment and liver damage. Beta-carotene is not toxic in large quantities, but its excessive consumption can lead to carotenemia, a condition in which the skin acquires a yellowish tint. It is important to observe the recommended dosages and consult a doctor before taking vitamin A. Adquals for smokers should avoid high doses of beta-carotene, since the studies have shown that this can increase the risk of lung cancer.

Vitamin C (ascorbic acid): a powerful antioxidant for the health of vascular eyes

Vitamin C is a water -soluble vitamin that is a powerful antioxidant. He plays an important role in protecting the eyes from damage caused by free radicals, and strengthens blood vessels that feed his eyes.

• Antioxidant Protection: Vitamin C neutralizes free radicals, unstable molecules that can damage cells and tissues, including eye cells. Oxidizing stress caused by free radicals is associated with the development of many eyes of the eyes, such as cataracts and age -related macular degeneration (EMD).

• Support for the health of blood vessels: Vitamin C is necessary for the synthesis of collagen, protein, which is the main component of blood vessels. Strengthening the blood vessels helps to ensure adequate blood supply to the eyes and prevent the development of diseases such as diabetic retinopathy.

• Risk reduction in cataracts: Studies show that high consumption of vitamin C is associated with a decrease in the risk of cataract, clouding the lens of the eye. Vitamin C helps to protect the lens from oxidative damage.

• Sources of vitamin C: Citrus fruits (oranges, grapefruits, lemons, lime), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.

• Recommendations for use: RSN vitamin C for adult men is 90 mg, and for women – 75 mg. Smokers are recommended to increase vitamin C intake by 35 mg per day, since smoking increases oxidative stress.

• Cautions: Vitamin C is usually safe even in large doses. However, in some people, high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and nausea. Vitamin C can interact with some drugs, so it is important to consult a doctor before taking high doses of vitamin C, especially if you take other drugs.

Vitamin E (Tocopherol): Protection of cell membranes and Navy prevention

Vitamin E is a fat -soluble vitamin, which is another powerful antioxidant. It protects cell membranes from damage caused by free radicals, and plays an important role in the prevention of the EMD.

• Protection of cell membranes: Vitamin E protects lipids (fats) in cell membranes from oxidation, preventing cell damage. Cell membranes play an important role in maintaining health and eye function.

• AMD prevention: Several studies have shown that vitamin E can help slow down the progression of the VMD, which leads the cause of loss of vision in people over 50 years old. The IDMD is characterized by damage to the macula, the central part of the retina responsible for acute vision.

• Synergism with other vitamins: Vitamin E works synergically with vitamin C, enhancing its antioxidant properties.

• Sources of vitamin E: Vegetable oils (sunflower, corn, soy, olive), nuts (almonds, hazelnuts, arachis), seeds (sunflower, pumpkins), avocados, wheat germ, green leafy vegetables.

• Recommendations for use: RSN vitamin E for adults is 15 mg.

• Cautions: Vitamin E, as a rule, is safe in recommended doses. However, high doses (more than 1000 mg per day) can increase the risk of bleeding, especially in people who take anticoagulants (drugs that thin blood). It is important to observe the recommended dosages and consult a doctor before taking vitamin E additives, especially if you take other drugs.

B vitamins B: Support for the nervous system and optic health

B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve, which transmits visual information from eyes to the brain. B vitamins deficiency can lead to various vision problems.

• Vitamin B1 (TIAMIN): It is necessary for the normal function of nerve cells and glucose metabolism, the main source of energy for the brain and eyes. Tiamine deficiency can lead to optical neuropathy, damage to the optic nerve.

• Vitamin B2 (Riboflavin): Participates in redox processes and is important for the health of the cornea. Riboflavin deficiency can lead to inflammation of the cornea (keratitis) and photophobia.

• Vitamin B3 (Niacin): It is necessary for energy metabolism and health of nerve cells. Niacin deficiency can lead to damage to the optic nerve and glaucoma.

• Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids and the synthesis of neurotransmitters, which are important for transmitting nerve impulses. Pyridoxine deficiency can lead to peripheral neuropathy, which can affect the visual nerve.

• Vitamin B12 (cobalamin): It is necessary for the formation of the myelin shell that protects the nerve fibers, including the visual nerve. Cobalamine deficiency can lead to optical neuropathy and vision of vision.

• Folic acid (vitamin B9): Important for cell division and DNA synthesis. Folic acid deficiency can increase the risk of EMD.

• Sources of B vitamins B: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables, nuts, seeds.

• Recommendations for use: RSN for B vitamins varies depending on age and gender. In most cases, the use of a diverse and balanced diet provides sufficient receipt of group B vitamins. People with a deficiency of group B vitamins or certain diseases may take additives under the supervision of a doctor.

• Cautions: B vitamins are usually safe in recommended doses. However, high doses of some vitamins of group B can cause side effects. For example, high doses of niacin can cause redness of the skin, itching and stomach disorder. It is important to follow the recommended dosages and consult a doctor before taking high doses of group B vitamins, especially if you take other drugs.

Luthein and Zeaksantin: carotenoids to protect makula

Luthein and Zeaksanthin are carotenoids that accumulate in the macula of the retina. They act as blue light filters and antioxidants, protecting the macula from damage caused by sunlight and free radicals.

• Filtering blue light: Luthein and Zeaksantin absorb blue light, which is the most harmful to the retina. Blue light can damage photosensitive cells in the macula and contribute to the development of the VMD.

• Antioxidant Protection: Luthein and Zeaksanthin neutralize free radicals, protecting the macula from oxidative damage.

• Prevention of VMD and cataracts: Studies show that high consumption of lutein and zeaxantin is associated with a decrease in the risk of developing VMD and cataracts.

• Sources of Luthein and Zeaksanthin: Dark green leafy vegetables (spinach, cabbage, arugula), egg yolks, corn, pepper (especially orange and yellow).

• Recommendations for use: The recommended daily dose of lutein is 10 mg, and Zeaksanthin is 2 mg. The use of a variety of vegetables and fruits rich in lutein and zeaxantin is sufficient for most people. People with a high risk of development of the VMD can be recommended to take the additives of Luthein and Zeaksanthin under the supervision of a doctor.

• Cautions: Luthein and Zeaksantin are usually safe in recommended doses. In rare cases, high doses can cause yellowing of the skin (carotinemia).

Zinc: necessary for transport A and the health of the retina

Zinc is a mineral that plays an important role in the health of the eyes. It is necessary for the transport of vitamin A from the liver to the retina and participates in the work of enzymes that protect the eyes from oxidative stress.

• Vitamin A transport: Zinc is a component of a transport protein that delivers vitamin A from the liver to the retina. The deficiency of zinc can violate the transport of vitamin A and lead to vision problems, especially in the dark.

• Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant. SOD protects the eyes from damage caused by free radicals.

• AMD prevention: Studies show that zinc can help slow down the progression of the VMD.

• Sources of zinc: Red meat, poultry, seafood (oysters, crabs), legumes, nuts, seeds, whole grain products.

• Recommendations for use: RSN zinc for adult men is 11 mg, and for women – 8 mg.

• Cautions: High doses of zinc (more than 40 mg per day) can violate copper absorption and lead to copper deficiency. Long -term intake of high doses of zinc can also reduce immunity. It is important to follow the recommended dosages and consult a doctor before taking zinc additives, especially if you take other medicines.

Omega-3 fatty acids: support for the health of tear film and decrease in inflammation

Omega-3 fatty acids are polyunsaturated fats that play an important role in the health of the eyes. They help maintain the health of the lacrimal film, reduce inflammation and can help prevent the development of dry keratoconjunctivitis.

• Health of tear film: Omega-3 fatty acids are a component of a lipid layer of tear film, which prevents the evaporation of tears. The deficiency of omega-3 fatty acids can lead to dry eyes.

• Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the eyes. Inflammation is associated with the development of many eyes of the eyes, such as the VMD and uve.

• Prevention of dry keratoconjunctivitis: Studies show that the consumption of omega-3 fatty acids can help alleviate the symptoms of dry keratoconjunctivitis.

• Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts, flax seed oil, chia seeds, additives with fish oil.

• Recommendations for use: The recommended daily dose of omega-3 fatty acids (EPK and DGK) is 250-500 mg.

• Cautions: High doses of omega-3 fatty acids (more than 3 grams per day) can increase the risk of bleeding, especially in people taking anticoagulants (drugs that thin blood). It is important to observe the recommended dosages and consult a doctor before taking high doses of omega-3 fatty acids, especially if you take other drugs.

Other beneficial substances for the health of the eyes:

• Bioflavonoids (vitamin p): They have antioxidant properties and strengthen blood vessels. Contained in citrus fruits, berries, onions, tea.

• Selenium: A trace element that is a component of the enzyme glutathioneperoxidase, a powerful antioxidant. Contained in Brazilian nuts, seafood, meat, poultry, eggs.

• Glutathione: Tripeptide, which is a powerful antioxidant and protects cells from damage caused by free radicals. The body can synthesize glutathione from amino acids.

Factors affecting the health of the eyes:

• Age: With age, the risk of developing many eyes of the eyes, such as cataracts, EMD and glaucoma, increases.

• Genetic predisposition: The presence of relatives with eye diseases increases the risk of developing these diseases.

• Smoking: Smoking increases the risk of developing many eyes of the eyes, such as cataracts, VMD and glaucoma.

• Ultraviolet radiation (UV): A long-term exposure to UV radiation can damage the eyes and increase the risk of cataracts and the VMD. Wear sunglasses to protect your eyes from UV radiation.

• Diabetes: Diabetes increases the risk of developing diabetic retinopathy, a disease that can lead to blindness.

• High blood pressure: High blood pressure can damage the blood vessels in the eyes and increase the risk of glaucoma.

• Work at the computer: Long work at the computer can lead to dry eyes and eye tension. Take breaks every hour to rest your eyes.

Practical advice on maintaining the health of the eyes:

• Balanced diet: Use a variety of products rich in vitamins, minerals and antioxidants that are necessary for the health of the eyes.

• Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify eye diseases at an early stage when treatment is most effective.

• UV protection protection: Wear sunglasses to protect your eyes from UV radiation.

• Refusal of smoking: Smoking harm the health of the eyes.

• Monitoring the level of sugar in blood and blood pressure: Monitoring the level of sugar in blood and blood pressure helps to prevent the development of diabetic retinopathy and glaucoma.

• Proper eye hygiene: Wash your hands regularly and avoid touching your eyes with dirty hands.

• Using moisturizing eye drops: If you suffer from dry eyes, use moisturizing drops for the eyes.

• Sufficient sleep: A sufficient sleep is necessary for the overall health and health of the eyes.

• Avoid excessive eye tension: Take breaks when working at a computer and reading.

Following these recommendations and ensuring the sufficient receipt of the necessary vitamins and minerals, you can significantly improve and maintain eyes health for many years. It is important to remember that self-medication can be dangerous, so before taking any additives it is necessary to consult a doctor.