Natural sources of vitamins for the eyes

Natural sources of vitamins for the eyes: a detailed guide for healthy vision

Vision, one of the most important feelings, giving us the opportunity to perceive the world in all its glory, requires constant care and attention. Unstable nutrition, prolonged exposure to screens, ultraviolet radiation and age -related changes can negatively affect the health of the eyes, leading to a decrease in visual acuity, fatigue, dryness and other problems. In maintaining optimal vision, an important role is played by sufficient consumption of vitamins and trace elements. Instead of relying exclusively on synthetic additives, we can enrich our diet by natural sources of these vital substances, providing the eyes with the necessary support.

Vitamin A: The guardian of the mucosa and adaptation to darkness

Vitamin A plays a key role in maintaining the health of the cornea, the transparent outer shell of the eye, and the mucous membrane lining the inner surface of the eyelids and the eyeball. It is also necessary for the normal operation of sticks, photoreceptors in the retina responsible for vision in low light conditions. Vitamin A deficiency can lead to dry eyes (xerophthalmia), chicken blindness (impaired adaptation to darkness) and increased susceptibility to infections.

• Carrot: Perhaps the most famous source of vitamin A, carrots contains beta-carotene, the predecessor of vitamin A, which the body transforms as necessary. Regular use of carrots helps maintain the health of the cornea and improve night vision. Beta-carotene also has antioxidant properties, protecting the eye cells from damage to free radicals. It is recommended to consume carrots raw, in salads, juices or slightly processed thermally for better absorption of nutrients.

• Sweet potato: Another rich source of beta-carotene, sweet potatoes also contain vitamin C and vitamin E, additional antioxidants that support the health of the eyes. A variety of methods for making sweet potatoes make it a slight addition to any diet.

• Spinach: Dark green leafy vegetables, such as spinach, contain lutein and zeaksanthin, as well as beta-carotene. Luthein and Zeaksantin accumulate in the Makula, the central part of the retina responsible for visual acuity. They help to protect the eyes from damage in blue light and reduce the risk of developing age -related macular degeneration (VMD).

• Kapusta Kale (Kale): Like spinach, Kale cabbage is rich in lutein, zeaxantin and beta-carotene, providing comprehensive protection for the eyes.

• Pumpkin: Various species of pumpkin, especially bright orange, contain a significant amount of beta-carotene.

• Liver: One of the most concentrated sources of vitamin A in animal food, the liver contains retinol, the active form of vitamin A, which is easily absorbed by the body. However, the use of the liver should be limited, since the excess of vitamin A can be toxic.

• Egg yolks: Egg yolks contain lutein and zeaxantin, as well as vitamin A. Choose eggs from chickens that eat grass, as they usually contain more nutrients.

• Dairy products (whole milk, butter): Whole dairy products contain vitamin A, especially in the form of retinol. However, you should moderately use dairy products due to their high fat.

Vitamin C: antioxidant and collagen support

Vitamin C, a powerful antioxidant, protects the eyes from damage to free radicals, which can contribute to the development of cataracts and the ESR. It is also necessary for the synthesis of collagen, a protein that supports the structure of the cornea and sclera (the white part of the eye). Vitamin C deficiency can lead to weakening the capillaries in the eyes and increasing the risk of hemorrhages.

• Citrus fruits (oranges, grapefruit, lemon, lime): An excellent source of vitamin C, citrus fruits are easy to include in the diet.

• Berries (strawberries, blueberries, raspberries, currants): The berries contain not only vitamin C, but also anthocyans, powerful antioxidants that strengthen the capillaries and protect the eyes from damage. Blueberries are especially useful for improving night vision and reducing eye fatigue.

• Bulgarian pepper (especially red and yellow): Bulgarian pepper contains much more vitamin C than citrus fruits.

• Broccoli: Broccoli is rich in vitamin C and other antioxidants such as Luthein and Zeaksantin.

• Kiwi: Kiwi is an excellent source of vitamin C and other beneficial nutrients.

• Tomatoes: Tomatoes contain vitamin C, lycopine (antioxidant) and beta-carotene.

• Green sheet vegetables (spinach, cabbage): Although not so rich in vitamin C, like citrus fruits, green leafy vegetables contribute to the total consumption of this vitamin.

Vitamin E: Cell membrane defender

Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals, especially cell membranes consisting of lipids. It helps to prevent lipid oxidation, which can lead to cell dysfunction and the development of eye diseases. In combination with vitamin C, vitamin E can reduce the risk of EMD.

• Nuts and seeds (almonds, hazelnuts, sunflower seeds): Nuts and seeds are an excellent source of vitamin E and healthy fats. Use them in moderate quantities, as they are high -calorie.

• Vegetable oils (sunflower, olive, soy): Vegetable oils contain vitamin E, but choose unrefined cold pressing oils to preserve the maximum amount of nutrients. Olive oil is especially useful due to the content of mono -saturated fats.

• Green sheet vegetables (spinach, cabbage): Green sheet vegetables contain vitamin E, albeit in smaller quantities than nuts and seeds.

• Avocado: Avocado contains vitamin E, beneficial fats and other nutrients.

• Wheat embryos: Wheat embryos are a rich source of vitamin E.

B vitamins B: Support for the nervous system and blood supply

B vitamins play an important role in maintaining the health of the nervous system, including the optic nerve, which transfers optic information from eye to brain. They also participate in the metabolism and blood supply to the eyes, providing them with the necessary nutrients and oxygen. B vitamins deficiency can lead to optic neuritis, visual impairment and other problems.

• B1 (TIAMIN): It is necessary for the normal operation of the nervous system. Sources: pork, liver, legumes, whole cereals.

• B2 (riboflavin): Participates in metabolism and protects the eyes from damage by free radicals. Sources: milk, eggs, meat, green vegetables.

• B3 (Niacin): Supports the health of the nervous system and blood supply to the eyes. Sources: meat, fish, poultry, peanuts, mushrooms.

• B6 (Pyridoxin): Participates in metabolism and formation of neurotransmitters. Sources: meat, fish, poultry, bananas, potatoes.

• B12 (Cobalaamin): It is necessary for the normal operation of the nervous system and the formation of red blood cells. Sources: meat, fish, eggs, dairy products. Vegans are recommended to take B12 additives.

• Folic acid (B9): Important for cell growth and development. Sources: green leafy vegetables, legumes, citrus fruits.

Luthein and Zeaksanthin: blue light filters and macula protection

Luthein and Zeaksantin are carotenoids that accumulate in the Makula, the central part of the retina responsible for visual acuity. They act as blue light filters, protecting the retina from damage. They also have antioxidant properties, protecting the cells from damage to free radicals. Regular use of products rich in lutein and zeaxantin can reduce the risk of developing VMD and cataracts.

• Spinach: One of the richest sources of Luthein and Zeaksanthin.

• Kapusta Kale (Kale): It also contains a significant amount of lutein and zeaxantin.

• Broccoli: Contains lutein and zeaxantin, as well as other beneficial nutrients.

• Egg yolks: The yolks contain lutein and zeaxantin, which are easily absorbed by the body.

• Green peas: A good source of lutein and Zeaksanthin.

• Corn: Contains zeaxantin.

Omega-3 fatty acids: moisturizing the eyes and support of the retina

Omega-3 fatty acids, especially DHA (non-achexaenoic acid), are important for the health of the retina and maintaining normal moisture in the eyes. DHA is the main structural component of the retina and plays a key role in the transmission of nerve impulses. Enough consumption of omega-3 fatty acids can reduce the risk of dryness of the eyes and VMD.

• Fat fish (salmon, sardines, tuna, macrel): An excellent source of DHA and EPA (eicosapentaenic acid), other important omega-3 fatty acids.

• Flax seeds: Contain alpha-linolenic acid (ALA), omega-3 fatty acid, which the body transforms into DHA and EPA, although not very effective.

• Walnuts: Also contain ALA.

• Seeds of Chia: Contain Ala.

• Fish oil (additives): An alternative way to produce DHA and EPA.

• Algae oil (additives): Vegetarian source DHA.

Zinc: Vitamin A transportation and retinal protection

Zinc plays an important role in the transportation of vitamin A from the liver to the retina, where it is used for the production of rhodopsin, a photosensitive pigment necessary for vision in low light conditions. Zinc is also an antioxidant and protects the retina from damage. Zinc deficiency can lead to a deterioration in night vision and an increased risk of developing the VMD.

• Oysters: One of the richest sources of zinc.

• Beef: A good source of zinc.

• Bird: Contains zinc.

• Legumes (beans, lentils): A plant source of zinc.

• Nuts (cashews, almonds): Contain zinc.

• Seeds (pumpkin seeds, sesame seeds): Contain zinc.

• Whole cereals: They contain zinc, but it can be less accessible for assimilation due to the content of phytic acid.

Selenium: Antioxidant and cataract protection

Selenium is an antioxidant that works with vitamin E to protect eye cells from damage to free radicals. It can also help prevent cataracts.

• Brazilian nuts: One of the richest sources of Selena. Use them in moderate quantities (1-2 nuts per day), as they contain a very large amount of selenium.

• Tuna: A good source of Selena.

• Turkey: Contains selenium.

• Eggs: Contain selenium.

• Sunflower seeds: Contain selenium.

• Brown rice: Contains selenium.

Recommendations for the inclusion of vitamins for the eyes in the diet:

• Diversify your diet: Include a wide range of fruits, vegetables, nuts, seeds, fish and meat in your diet to get all the necessary vitamins and trace elements for the health of the eyes.
• Choose fresh, whole products: Processed foods often contain less nutrients than fresh, whole foods.
• Cook the products correctly: Some vitamins, such as vitamin C, are destroyed at high temperatures. Cook the vegetables steam, cook or fry them in a pan for a short time to preserve the maximum amount of nutrients.
• Do not rely only on additives: Additives can be useful in certain cases, but they should not replace healthy nutrition. It is best to get vitamins and minerals from food.
• Consult a doctor: If you have any problems with vision or concerns about the deficiency of nutrients, consult a doctor or a nutritionist.

In addition to nutrition:

In addition to proper nutrition, there are other factors that can affect the health of the eyes:

• Regular examinations by an ophthalmologist: Regular examinations will help identify vision problems at an early stage.
• Ultraviolet radiation protection: Wear sunglasses with protection from UVA and UVB rays.
• Restriction of the time spent on the screens: Take breaks every 20 minutes to give your eyes to rest.
• Moisturization of the eyes: Use moisturizing drops for the eyes if you feel dry.
• Refusal of smoking: Smoking increases the risk of cataracts and the VMD.

A balanced diet rich in natural sources of vitamins and trace elements, as well as observing a healthy lifestyle – this is the key to healthy vision for many years.