Eye vitamins for the elderly

Vitamins for the eyes for the elderly: maintaining vision in the golden years

With age, vision inevitably undergoes changes. Age macular degeneration (VMD), cataracts, glaucoma and dry eyes syndrome become increasingly common problems that significantly affect the quality of life of the elderly. Although genetics plays a role, proper nutrition and, in particular, the use of certain vitamins and minerals, can play a decisive role in slowing down the progression of these diseases and maintaining optimal vision. This volumetric material examines the role of vitamins and minerals in the health of the eyes of older people, based on the latest scientific research and recommendations of specialists.

Age -related vision changes: Brief review

Before delving into the role of vitamins, it is important to understand what changes occur with the eyes with age.

• Reducing visual acuity: The ability to clearly see at a distance and is gradually deteriorating. This is often associated with a change in the shape of the lens and a decrease in its elasticity.

• Reducing the field of view: Peripheral vision can be narrowed, impedes the orientation in space and driving a car.

• Increased sensitivity to glare: It becomes more difficult to adapt to bright light, which can cause discomfort and complicate vision.

• Reduced color perception: Distinguishing shades of colors, especially blue and green, can become difficult.

• Dry eye syndrome: A decrease in the production of tear fluid leads to dryness, irritation and feeling of sand in the eyes.

• Increased risk of eye diseases: As already mentioned, age increases the likelihood of the development of VMD, cataracts, glaucomas and diabetic retinopathy.

Basic vitamins and minerals for the health of the eyes in old age

Key nutrients that support the health of the eyes include vitamins A, C, E, LUTEIN and ZEAKSANANTIN, Zinc, Omega-3 fatty acids and some others. Each of them plays a unique role in maintaining the structure and function of the eyes.

1. Vitamin A (retinol): necessary for light and protection

Vitamin A is crucial for vision, especially in conditions of low illumination. It is a component of rhodopsin, a pigment in the retina, which allows you to see in the dark. Vitamin A deficiency can lead to chicken blindness (nickthalopia), when vision is difficult in the dark or in weak light.

• Role in the body: In addition to vision, vitamin A is important for the health of the cornea (transparent front of the eye), as well as for the functioning of the immune system and maintaining skin health.

• Sources: The rich sources of vitamin A are liver, fish oil, dairy products, egg yolks, as well as plant products containing beta-carotene (predecessor of vitamin A), such as carrots, sweet potatoes, spinach and other dark green and orange vegetables and fruits.

• Dosage recommendations: Recommended daily vitamin A varies depending on gender and age. It is important to consult a doctor or nutritionist in order to determine the optimal dosage, since excessive consumption of vitamin A can be toxic.

• Cautions: People with liver diseases should observe special caution when taking additives with vitamin A.

2. Vitamin C (ascorbic acid): powerful antioxidant

Vitamin C is a powerful antioxidant that helps protect the eyes from damage to free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of age -related diseases, including cataracts and VMD.

• Role in the body: Vitamin C also plays an important role in the synthesis of collagen, a protein that provides the structure of the cornea and sclera (the white part of the eye).

• Sources: Excellent sources of vitamin C are citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper (especially Bulgarian), broccoli, Brussels cabbage and other fruits and vegetables.

• Dosage recommendations: The recommended daily vitamin C for adults is 75-90 mg. Some studies show that higher doses (up to 500 mg per day) can be useful for the health of the eyes, but it is necessary to consult a doctor.

• Cautions: Vitamin C is usually safe in moderate doses, but high doses can cause stomach disorder, diarrhea and other side effects.

3. Vitamin E (Tocopherol): Protector of cell membranes

Vitamin E, like vitamin C, is a powerful antioxidant that helps protect the eye cells from damage by free radicals. It is especially important for protecting cell membranes, which contain fatty acids, vulnerable to oxidizing damage.

• Role in the body: Vitamin E also plays a role in maintaining the health of blood vessels that supply the eyes of blood and nutrients.

• Sources: The rich sources of vitamin E are vegetable oils (sunflower, safflore, olive), nuts (almonds, walnuts, peanuts), seeds (sunflower, pumpkin), wheat germ and green leafy vegetables.

• Dosage recommendations: The recommended daily vitamin E for adults is 15 mg.

• Cautions: High doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants.

4. Luthein and Zeaksantin: blue light filters

Luthein and Zeaksantin are carotenoids that concentrate in the macula (central part of the retina), where they play an important role in protecting the eyes from damage by blue light and oxidative stress. Blue light, radiated by the sun and electronic devices, can damage the retinal cells and contribute to the development of the VMD. Luthein and Zeaksantin act as natural “sunglasses” for the eyes, filtering harmful blue light and neutralizing free radicals.

• Role in the body: These carotenoids also improve contrasting sensitivity and visual acuity.

• Sources: The best sources of Luthein and Zeaksanthin are dark green leafy vegetables, such as spinach, cabbage, broccoli and sheet cabbage. They are also contained in corn, egg yolks and other products.

• Dosage recommendations: Most studies show that the consumption of 10 mg of lutein and 2 mg of zeaxantin per day can be useful for the health of the eyes.

• Cautions: Luthein and Zeaksantin are usually safe, but some people can experience light side effects, such as a change in skin color (yellowing).

5. Zinc: An important trace element for vision

Zinc is an important trace element that plays a role in many processes in the body, including the health of the eyes. It is necessary for the functioning of enzymes that participate in antioxidant protection and metabolism of vitamin A. Zinc also helps to transport vitamin A from the liver to the retina, where it is used for the production of rhodopsin.

• Role in the body: Zinc also plays a role in maintaining the health of the macula and preventing the EMD.

• Sources: Good sources of zinc are oysters, red meat, poultry, legumes, nuts, seeds and whole cereals.

• Dosage recommendations: The recommended daily zinc rate for adults is 8-11 mg.

• Cautions: High doses of zinc can reduce copper absorption and cause other side effects. It is important to consult a doctor before taking additives with zinc.

6. Omega-3 fatty acids: maintaining the health of the tear film

Omega-3 fatty acids, especially non-coosaexaenic acid (DGK) and eicopascentaenoic acid (EPC), play an important role in maintaining the health of the eyes, especially in the prevention and treatment of dry eye syndrome. They help reduce inflammation, which can cause dry eyes, and improve the quality of the lacrimal film.

• Role in the body: DGK is also an important component of the retina and plays a role in visual function.

• Sources: The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines, mackerel), linseed seeds, chia seeds, walnuts and additives with fish oil or algae oil.

• Dosage recommendations: It is recommended to consume at least 250-500 mg of DGK and EPK per day. For the treatment of dry eye syndrome, higher doses may be required.

• Cautions: High doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants. Fish oil can also cause belching and other side effects.

7. Other important nutrients

In addition to the above vitamins and minerals, other nutrients can also contribute to the health of the eyes:

• Selenium: An antioxidant that helps protect the eyes from damage to free radicals. Sources: Brazilian nuts, seafood, meat.
• Copper: Important for the assimilation of zinc and maintaining the health of blood vessels. Sources: liver, seafood, nuts, seeds.
• Vitamin B1 (TIAMIN): It is necessary for the normal function of nerves, including the visual nerve. Sources: pork, legumes, whole cereals.
• Vitamin B2 (Riboflavin): It is important for the health of the cornea and lens. Sources: dairy products, meat, eggs, green leafy vegetables.
• Niacin (Vitamin B3): It can help protect against glaucoma. Sources: meat, fish, poultry, nuts, seeds.

Eye health diet recommendations in old age

The best way to get the necessary vitamins and minerals is a balanced and diverse diet rich in fruits, vegetables, whole cereals, low -fat proteins and healthy fats.

• Include in your diet:

  • Dark green leafy vegetables: Spinach, cabbage, broccoli, leaf cabbage.
  • Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, apricots, mangoes.
  • Citrus fruits and berries: Orange, grapefruits, lemons, strawberries, blueberries, raspberries.
  • Fat fish: Salmon, tuna, sardine, scumbria.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, linen seed, chia seeds.
  • Eggs: Especially the yolks containing lutein and zeaxantin.

• Limit consumption:

  • Producted products: Fast-food, chips, sweets, carbonated drinks.
  • Saturated and trans fats: Fried food, fatty meat, butter, margarine.
  • Sahara: Sweet drinks, sweets, pastries.

The role of additives in maintaining the health of the eyes

In some cases, even with a balanced diet, it may be difficult to get a sufficient number of necessary vitamins and minerals for the health of the eyes. In such cases, additives may be useful. However, it is important to remember that additives should not replace a healthy diet, and you should always consult a doctor before taking any new additives.

• When additives may be useful:

  • With a shortage of nutrients: If a blood test shows a deficiency of any vitamin or mineral.
  • With age -related visual changes: To slow down the progression of the VMD or cataracts.
  • With dry eye syndrome: To improve the quality of the lacrimal film and reduce inflammation.

• Choosing the correct additive:

  • Pay attention to the composition: Make sure that the additive contains the necessary vitamins and minerals in the correct dosages.
  • Choose a quality product: Look for additives from reliable manufacturers who test their products for cleanliness and efficiency.
  • Consult a doctor or pharmacist: They can help you choose the right supplement and determine the optimal dosage.

Age macular degeneration (VMD): Vitamins in the struggle for vision

VMD is a leading cause of loss of vision in the elderly. It affects the macula, the central part of the retina, which is responsible for clear vision near. There are two types of VMD: dry (atrophic) and wet (neovascular).

• AREDS and AREDS2 Research:

  • Studies of Age-RELETED EYEEDSEAse Study (AREDS and AREDS2) conducted by the National Institute of the Eye (NEI) showed that certain combinations of vitamins and minerals can slow down the progression of the VMD.
  • The AREDS formula includes:
    • Vitamin C (500 mg)
    • Vitamin E (400 Me)
    • Beta-carotene (15 mg)
    • Zinc (80 mg)
    • Copper (2 mg)
  • The Areds2 formula replaced beta-carotene with Luthein (10 mg) and zeaksantin (2 mg), since beta-carotene can increase the risk of lung cancer in smokers.

• Who is recommended to take AREDS/AREDS2 Formula:

  • People with a moderate or progressive VMD.
  • People with a high risk of development of the VMD (for example, with the family history of the disease).

• Important: The AREDS/AREDS2 formula does not prevent the development of the VMD, but it can slow down its progression. It is not suitable for people with the early stage of the VMD or without the VMD.

Cataract: The role of antioxidants

Cataract is a clouding of the lens of the eye, which leads to a deterioration in vision. Although surgical cataract removal is an effective treatment method, certain vitamins and minerals can help slow down its development.

• Antioxidants: Vitamin C and vitamin E are powerful antioxidants that can help protect the lens from oxidative damage, which is one of the main causes of cataracts.

• Other nutrients: Some studies show that Luthein, Zeaxantin and Selenium can also play a role in cataract prevention.

Glaucoma: supporting the optic nerve

Glaucoma is a group of diseases that damage the visual nerve and can lead to loss of vision. Although glaucoma is usually treated with drugs or surgically, certain nutrients can help maintain the optic health.

• Antioxidants: Vitamins C and E can help protect the visual nerve from damage to free radicals.

• Niacin (Vitamin B3): Some studies show that niacin can help improve blood flow to the optic nerve and protect against glaucoma.

• Other nutrients: Magnesium and Coenzyme Q10 can also play a role in maintaining the health of the optic nerve.

Dry eye syndrome: moisturizing from the inside

A dry eye syndrome is a condition in which eyes do not produce enough tears or tears evaporate too quickly. This can cause discomfort, irritation and deterioration of vision.

• Omega-3 fatty acids: As already mentioned, omega-3 fatty acids help reduce inflammation and improve the quality of tear film, which can alleviate the symptoms of dry eye syndrome.

• Vitamin A: It is important for the health of the cornea and the production of tear fluid.

• Other nutrients: Vitamin D and vitamin B12 can also play a role in maintaining the health of the lacrimal film.

Practical tips for maintaining vision in old age

In addition to proper nutrition and taking vitamins, there are other steps that can be taken to maintain eyes health in old age:

• Visit an ophthalmologist regularly: Regular eye examinations allow you to identify and treat eye diseases in the early stages, when treatment is most effective.
• Protect your eyes from the sun: Wear sunglasses that block 100% UVA and UVB rays.
• Limit the time spent behind the screens: If you spend a lot of time at a computer or other electronic devices, take regular breaks and practice the rule of 20-20-20 (every 20 minutes look at an object located at a distance of 20 feet (6 meters) for 20 seconds).
• Moisturize the air: Use a humidifier, especially in the winter months to prevent dry eyes.
• Quit smoking: Smoking is a risk factor for many eye diseases, including VMD, cataracts and glaucomas.
• Maintain healthy weight: Obesity and overweight are associated with an increased risk of developing certain eye diseases.
• Control blood pressure and cholesterol level: High blood pressure and high cholesterol can damage blood vessels in the eyes.

Conclusion

Maintaining the health of the eyes in old age requires an integrated approach, which includes a balanced diet rich in vitamins and minerals, regular eye examinations, sun protection and other healthy habits. Although vitamins and minerals are not panacea, they can play an important role in slowing the progression of age -related visions and maintaining optimal vision for many years. Always consult a doctor or other qualified specialist before starting to take any new additives or make significant changes to your diet.