How vitamins affect vision

How vitamins affect vision: complete leadership

Vitamin A: The basis of night vision and the health of the cornea

Vitamin A is a fat -soluble vitamin that plays a key role in maintaining the health of the eyes. It is represented in two main forms: retinol (from animal sources) and carotenoids (from plant sources, for example, beta-carotene).

Vitamin A functions in the eyes:

Rodopsin and night vision: Vitamin A is the predecessor of the rhodopsin, a photosensitive pigment located in the wipes of the retina. Rodopsin allows you to see in low light conditions. Vitamin A deficiency leads to a violation of the synthesis of rhodopsin, which causes Nichtalopia Or “chicken blindness” – the inability to see good in the dark.
Corners’ health: Vitamin A is necessary to maintain the health of the cornea, a transparent front of the eye. It helps to moisturize the cornea, protects it from infections and supports its integrity. Severe deficiency of vitamin A can lead to Xerophthalmiaa state characterized by dryness of the cornea, clouding and ultimately blindness.
Protection against oxidative stress: Vitamin A has antioxidant properties, helping to protect the eye cells from damage caused by free radicals. Free radicals are unstable molecules formed as a result of normal metabolism and the effects of external factors, such as ultraviolet radiation and environmental pollution.
Retinal differentiation: Vitamin A is involved in the process of differentiation of retinal cells, ensuring their normal development and functioning.

Sources of vitamin A:

Animal sources (retinol): Liver, dairy products, eggs, fish oil.
Plant sources (carotenoids): Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango, apricots.

Vitamin A deficiency:

Vitamin A deficiency is a serious problem, especially in developing countries. Its symptoms include:

Nicatalopia (chicken blindness)
Dry eyes
Clothing of the cornea
Xerophthalmia
Increased susceptibility to eye infections

Consumption recommendations:

The recommended daily dose of vitamin A varies depending on age, gender and health. It is important to comply with the recommendations of doctors and nutritionists in order to avoid both the deficiency and an excess of vitamin A. Excessive consumption of vitamin A can be toxic.

Vitamin C: Powerful Eye Protection Antioxidant

Vitamin C (ascorbic acid) is a water -soluble vitamin with powerful antioxidant properties. He plays an important role in maintaining the health of the eyes, protecting them from oxidative stress and supporting the formation of collagen.

Vitamin C functions in the eyes:

Antioxidant Protection: Vitamin C neutralizes free radicals in the eyes, protecting the cells from damage caused by oxidative stress. This is especially important for protecting the lens from clouding, which leads to the development of cataracts.
Collagen education: Vitamin C is necessary for the synthesis of collagen, structural protein, which supports the health of the cornea, sclera and other eye tissue. Collagen provides the strength and elasticity of these tissues.
Protection against age -related macular degeneration (VMD): Studies have shown that high consumption of vitamin C is associated with a decrease in the risk of developing the VMD, a disease that affects central vision.
Improving blood circulation: Vitamin C can improve blood circulation in the eyes, providing cells with nutrients and oxygen.

Sources of vitamin C:

Citrus fruits (oranges, grapefruits, lemons)
Berries (strawberries, blueberries, raspberries)
Pepper (Bulgarian, Chile)
Broccoli
Brussels sprouts
Spinach
Kiwi
Tomatoes

Vitamin C deficiency:

Vitamin C deficiency can lead to:

Hemorrhages in the eyes
Worsening healing of wounds
Weakening of immunity

Consumption recommendations:

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to use more vitamin C, as smoking reduces its level in the body.

Vitamin E: Cell membrane defender

Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant. It protects cell membranes from damage caused by free radicals, thereby contributing to the health of the eyes.

Vitamin E functions in the eyes:

Protection of cell membranes: Vitamin E protects lipids that make up cell membranes from oxidation. This is especially important for retinal cells that are rich in polyunsaturated fatty acids subject to oxidation.
Cataract prevention: Vitamin E can help prevent the development of cataracts by protecting the lens of the eye from oxidative damage.
VMD protection: Studies show that vitamin E, in combination with other antioxidants, can reduce the risk of progression of the EMD.
Improving blood circulation: Vitamin E can improve blood circulation in the eyes, providing cells with nutrients and oxygen.

Sources of vitamin E:

Vegetable oils (sunflower, olive, corn)
Nuts (almonds, hazelnuts, walnuts)
Seeds (sunflower, pumpkin)
Green sheet vegetables (spinach, cabbage)
Avocado
Wheat germs

Vitamin Deficit E:

Vitamin E deficiency is rare, but can occur in people with impaired fat absorption. The symptoms of deficiency include:

Nerves damage
Muscle weakness

Consumption recommendations:

The recommended daily dose of vitamin E is 15 mg. It is important not to exceed the recommended dose, since excessive consumption of vitamin E can increase the risk of bleeding.

Luthein and Zeaksantin: carotenoids for the health of macula

Luthein and Zeaksantin are carotenoids, which are concentrated in the Makula, the central part of the retina, responsible for acute vision. They act as antioxidants and filters of blue light, protecting the macule from damage.

The functions of Luthein and Zeaksanthin in the eyes:

Makula antioxidant protection: Luthein and Zeaksanthin neutralize free radicals in Makula, protecting its cells from oxidative stress.
Filtering blue light: Luthein and Zeaksantin absorb blue light, which can be harmful to the retina. Blue light is radiated by the screens of computers, smartphones and other electronic devices.
Risk reduction of the VMD: Studies have shown that high consumption of lutein and zeaxantin is associated with a decrease in the risk of developing the VMD.
Improving visual function: Luthein and zeaxantin can improve visual acuity, contrast sensitivity and reduce photosensitivity.

Sources of Luthein and Zeaksanthin:

Dark green leafy vegetables (spinach, kale cabbage, Romen salad)
Eggs
Corn
Pepper (orange, yellow)
Kiwi
Grape

Lutein and Zeaxanthin deficiency:

The deficiency of lutein and zeaxanthin can increase the risk of the development of the VMD.

Consumption recommendations:

There is no established recommended daily dose of lutein and zexanthin, but many studies show that the consumption of 10 mg of lutein and 2 mg of zexanthin per day can be useful for the health of the eyes.

Zinc: an important trace element for the health of the retina

Zinc is a trace element necessary for many body functions, including eye health. He plays an important role in vitamin A metabolism, antioxidant protection and maintaining the health of the retina.

Functions of zinc in the eyes:

Vitamin A metabolism: Zinc is necessary for the transformation of retinol (vitamin A) into retinal, the form of vitamin A necessary for the synthesis of rhodopsin, a photosensitive pigment necessary for night vision.
Antioxidant Protection: Zinc is part of the antioxidant enzyme of superoxidsmutase, which protects the eye cells from damage caused by free radicals.
Vitamin A transport: Zinc is involved in the transport of vitamin A from the liver to the retina.
VMD protection: Studies have shown that zinc, in combination with other antioxidants, can reduce the risk of progression of the VMD.

Sources of zinc:

Red meat
Seafood (oysters, crabs)
Nuts (cashews, almonds)
Seeds (pumpkin, sunflower)
Legumes (beans, lentils)
Whole grain products

Zinc Deficit:

Zinc deficiency can lead to:

Violation of night vision
Dry eyes
Growth retardation
Weakening of immunity

Consumption recommendations:

The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

Omega-3 fatty acids: maintaining the health of the lacrimal film and retina

Omega-3 fatty acids are essential fatty acids that must be obtained from food or additives. They are important to the health of many organs, including eyes. Two main forms of omega-3 fatty acids that are useful for the eyes are eicopascentaenic acid (EPA) and non-zahexaenic acid (DHA).

Omega-3 functions of fatty acids in the eyes:

Maintaining the health of the lacrimal film: Omega-3 fatty acids help reduce inflammation in the eyes and improve the function of the mable glands that produce a lipid layer of tear film. This helps to prevent dry eyes.
Retinal protection: DHA is the main structural component of the retina. Enough DHA consumption is important for the health of the retina and maintaining acute vision.
Risk reduction of the VMD: Studies have shown that omega-3 fatty acids can reduce the risk of VMD.
Improving blood circulation: Omega-3 fatty acids can improve blood circulation in the eyes, providing cells with nutrients and oxygen.

Sources of omega-3 fatty acids:

Fat fish (salmon, tuna, herring, mackerel)
Flax-seed
Chia seeds
Walnuts
Rapse oil
Fish supplements

Omega-3 fatty acid deficiency:

Omega-3 fat deficiency can lead to:

Dry eyes
Vision of vision
Increased risk of developing VMD

Consumption recommendations:

It is recommended to consume at least 250-500 mg EPA and DHA per day.

Other vitamins and minerals important to vision

In addition to the above vitamins and minerals, there are others who also play an important role in maintaining the health of the eyes:

Vitamin B1 (TIAMIN): It is necessary for the normal function of the nervous system, including the visual nerve. Deficiency can lead to optic neuritis.
Vitamin B2 (Riboflavin): It is important for the health of the cornea and lens. Deficiency can lead to inflammation of the cornea and cataract.
Niacin (Vitamin B3): It is important for the health of the retina and optic nerve.
Vitamin B12 (cobalamin): It is necessary for the normal function of the nervous system. Deficiency can lead to damage to the optic nerve.
Selenium: An antioxidant that helps protect the eye cells from damage.
Magnesium: It is important for the health of the optic nerve and can help prevent glaucoma.

Proper nutrition for the health of the eyes: Practical advice

To provide the body with the necessary vitamins and minerals for the health of the eyes, you should adhere to the following recommendations:

Use varied and balanced food: Include fruits, vegetables, whole grain products, low -fat proteins and healthy fats in your diet.
Include products rich in vitamin A in your diet: Carrots, sweet potatoes, liver, dairy products, eggs.
Use products rich in vitamin C: Citrus fruits, berries, pepper, broccoli.
Eat products rich in vitamin E: Vegetable oils, nuts, seeds, green leafy vegetables.
Use products rich in lutein and zeaxantin: Dark green leafy vegetables, eggs, corn, pepper.
Include products rich in zinc in your diet: Red meat, seafood, nuts, seeds, legumes.
Eat fatty fish or take additives with omega-3 fatty acids: Salmon, tuna, herring, mackerel, linen seed, chia seeds, walnuts.
Limit the consumption of processed products, sugar and saturated fats: These products can negatively affect the health of the eyes.
Drink enough water: Water is necessary to maintain the health of the lacrimal film and prevent dry eyes.
Consult a doctor or nutritionist: They can give individual nutrition recommendations, taking into account your needs and health status.

Additives for vision: when are they necessary?

In most cases, a sufficiently balanced diet is to provide the body with the necessary vitamins and minerals for the health of the eyes. However, in some cases, additives may be useful:

With a deficiency of vitamins and minerals: If you have a shortage of any vitamins or minerals, the supplement can help replenish this deficit.
With age -related changes: With age, the risk of developing eye diseases, such as VMD and cataracts, increases. Addresses with antioxidants and other nutrients can help reduce this risk.
In the presence of eye diseases: Some additives can be useful for people with certain eye diseases, such as dry eyes or VMD.
With certain dietary restrictions: If you adhere to a strict diet, for example, vegetarian or vegan, you may need to take additives to ensure sufficient consumption of the necessary nutrients.

It is important to consult a doctor before taking any additives. The doctor can determine whether you need additives, and choose the right dosage. You should not take additives yourself, as this can be harmful to health.

The influence of other vision factors

In addition to nutrition, other factors, such as::

Age: With age, vision usually worsens.
Heredity: Some eye diseases are inherited.
The effect of ultraviolet radiation: Prolonged exposure to ultraviolet radiation can damage the eyes.
Smoking: Smoking increases the risk of developing many eyes of the eyes, including VMD and cataracts.
Diseases: Some diseases, such as diabetes and hypertension, can negatively affect vision.
Work at the computer: Long work at the computer can cause dry eyes and eye tension.
Incorrect use of contact lenses: Improper use of contact lenses can lead to infections and other problems with the eyes.

Prevention of eye diseases

To maintain vision for many years, the following rules must be observed:

Visit an ophthalmologist regularly: Regular examinations of an ophthalmologist will help identify eye diseases at an early stage when treatment is most effective.
Protect your eyes from ultraviolet radiation: Wear sunglasses that block 100% UVA and UVB rays.
Do not smoke: Smoking is harmful to the health of the eyes.
Control blood sugar and blood pressure: Diabetes and hypertension can negatively affect vision.
Give your eyes rest when working at the computer: Take breaks every 20 minutes and look at objects located at a distance of at least 6 meters for 20 seconds (rule 20-20-20).
Follow hygiene rules when using contact lenses: Wash your hands thoroughly before touching contact lenses, and regularly change the solution for storing lenses.
Ask right: Use products rich in vitamins and minerals necessary for the health of the eyes.