Vitamins and age -related visual changes

Vitamins and age -related visual changes: detailed analysis

Age -related vision changes: review

With age, vision undergoes a number of changes that can significantly affect the quality of life. These changes are the result of the natural aging of the body and the effects of various environmental factors. Understanding these changes and ways of their slowdown is important for maintaining the health of the eyes throughout life.

• Reducing visual acuity: One of the most common age -related changes is a decrease in visual acuity, which can manifest itself in difficulties when reading a small font, driving a car at night or distinguishing parts at a distance. This may be due to a change in the shape of the lens, a decrease in its elasticity and the development of presbyopia (age -related farsightedness).

• Deterioration of color vision: With age, the ability to distinguish colors, especially blue and purple shades, can worsen. This is due to a decrease in the number and sensitivity of cones, photosensitive cells responsible for color perception.

• Night vision deterioration: Night vision can also deteriorate with age, which complicates orientation in the dark and increases the risk of accidents. This is due to a decrease in the quantity and sensitivity of sticks, photosensitive cells responsible for vision in low illumination conditions.

• Increased sensitivity to bright light: With age, the eyes become more sensitive to bright light, which can cause discomfort and lacrimation. This is due to a decrease in the quantity and functionality of the retinal pigment epithelium, which protects the eyes from excessive light.

• Dry eyes: Syndrome of dry eye is becoming more and more common with age, especially in women after menopause. This is due to a decrease in the production of tear fluid, which leads to discomfort, the feeling of sand in the eyes and redness.

• Presbiopia (age farsightedness): Almost every person after 40 years is faced with presbyopia, which complicates the focus on close objects. This is due to the loss of elasticity of the lens, which reduces its ability to change the shape for focusing at different distances.

• Cataract: Cataract is a clouding of the lens of the eye, which leads to a gradual decrease in vision. This is one of the most common age -old eyes of the eyes that usually develops slowly and gradually.

• Age macular degeneration (VMD): The IDMD is a disease that affects the macula, the central part of the retina, which is responsible for acute vision. The IDMD can lead to a loss of central vision, which complicates reading, driving and recognizing faces.

• Glaucoma: Glaucoma is a group of diseases characterized by damage to the optic nerve, which transfers optic information from eye to brain. Glaucoma can lead to a gradual loss of peripheral vision and, ultimately, to blindness.

The role of vitamins in maintaining the health of the eyes

Vitamins play an important role in maintaining the health of the eyes and slowing down age -related vision changes. They act as antioxidants, protecting the eye cells from damage by free radicals, and participate in various biochemical processes necessary for the normal functioning of the visual system.

Vitamin A (Retinol):

Vitamin A is necessary for the normal functioning of the retina, especially for vision in low light conditions. It is part of the rhodopsin, a photosensitive pigment located in the wands of the retina. The deficiency of vitamin A can lead to a deterioration in night vision (nicatalopia) and dry eyes (xerophthalmia).

• The mechanism of action: Vitamin A is converted into retinal, which is connected to opsin, protein contained in the wipes of the retina, forming rhodopsin. Rodopsin reacts to light, launching a cascade of biochemical reactions that transmit an eye signal to the brain.

• Sources: Vitamin A is found in animal products, such as liver, egg yolks, dairy products and fish oil. Also, the body can synthesize vitamin A of beta-carotene contained in vegetables and fruits of orange and yellow, such as carrots, pumpkin, sweet pepper and apricots.

• Deficiency: The deficiency of vitamin A can be caused by insufficient consumption of vitamin A or beta-carotene with food, impaired vitamin A absorption in the intestines (for example, with diseases of the liver or pancreas) or an increased need for vitamin A (for example, during pregnancy or breastfeeding).

• Cautions: Excessive consumption of vitamin A can be toxic and lead to hypervitaminosis A, which manifests itself in headaches, nausea, vomiting, fatigue, hair loss and liver damage. Therefore, it is important to observe the recommended doses of vitamin A.

Vitamin C (ascorbic acid):

Vitamin C is a powerful antioxidant that protects the eye cells from damage by free radicals. It also plays a role in the synthesis of collagen, protein, which forms the basis of connective tissue, including the cornea and sclerus.

• The mechanism of action: Vitamin C neutralizes free radicals, unstable molecules that can damage cells and cause inflammation. It also participates in the synthesis of collagen, which ensures the strength and elasticity of the cornea and sclera.

• Sources: Vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits, berries, kiwi, pepper, broccoli and spinach.

• Eye benefits: Studies have shown that high consumption of vitamin C can reduce the risk of cataracts and age -related macular degeneration.

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

Vitamin E (Tokoferol):

Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals. It can also help prevent lipid oxidation in the retina, which can contribute to the development of age -related macular degeneration.

• The mechanism of action: Vitamin E neutralizes free radicals and prevents lipid oxidation, which are important components of cell membranes. It can also improve blood circulation in the eyes.

• Sources: Vitamin E is contained in vegetable oils, nuts, seeds, avocados and green leafy vegetables.

• Eye benefits: Studies have shown that vitamin E can reduce the risk of developing age -related macular degeneration and cataracts.

• Cautions: Vitamin E is usually considered safe, but high doses can increase the risk of bleeding, especially in people taking anticoagulants.

B vitamins B:

B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve. B vitamins deficiency can lead to damage to the optic nerve and other vision problems.

• Vitamin B1 (TIAMIN): It is necessary for the normal functioning of nerve cells, including the visual nerve. Vitamin B1 deficiency can lead to optic neuritis.

• Vitamin B2 (Riboflavin): Participates in the metabolism of energy and protects cells from oxidative stress. Vitamin B2 deficiency can lead to redness and inflammation of the eyes.

• Vitamin B3 (Niacin): Improves blood circulation in the eyes and protects the cells from damage to free radicals. Vitamin B3 deficiency can lead to glaucoma.

• Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids and neurotransmitters necessary for the normal functioning of the nervous system. Vitamin B6 deficiency can lead to optic neuritis.

• Vitamin B12 (cobalamin): It is necessary for the formation of myelin, the protective membrane of the nerve fibers, including the visual nerve. Vitamin B12 deficiency can lead to damage to the optic nerve.

• Folic acid (vitamin B9): He plays an important role in the development and functioning of cells, including retina cells. Folic acid deficiency can increase the risk of developing age -related macular degeneration.

Other important nutrients for the health of the eyes

In addition to vitamins, other nutrients also play an important role in maintaining the health of the eyes and slowing down age -related visions.

• Lutein and Zeaxanthin: Luthein and Zeaksantin are carotenoids that concentrate in Makula, the central part of the retina, responsible for acute vision. They act as antioxidants and filter harmful blue light, protecting the macula from damage.

• The mechanism of action: Luthein and zeaxantin absorb blue light, which can damage the retinal cells. They also neutralize free radicals and protect lipids in the retina from oxidation.

• Sources: Luthein and Zeaksantin are found in green leafy vegetables, such as spinach, cabbage and broccoli, as well as in egg yolks.

• Eye benefits: Studies have shown that high consumption of lutein and zeaxanthin can reduce the risk of developing age -related macular degeneration and cataracts.

• Omega-3 fatty acids: Omega-3 fatty acids, especially DGK (daily oxaenoic acid), are important components of cell membranes, including retina cells. They also have anti -inflammatory properties that can help protect the eyes from damage.

• The mechanism of action: Omega-3 fatty acids improve the function of cell membranes, reduce inflammation and protect cells from oxidative stress.

• Sources: Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seeds, walnuts and chia seeds.

• Eye benefits: Studies have shown that high consumption of omega-3 fatty acids can reduce the risk of developing age-related macular degeneration and dry eyes.

• Zinc: Zinc is an important mineral that is involved in many biochemical processes in the body, including vision. It is necessary to transport vitamin A from the liver to the retina and to maintain the health of the retinal pigment epithelium.

• The mechanism of action: Zinc is involved in vitamin A metabolism and protects the retinal cells from oxidative stress.

• Sources: Zinc is contained in meat, poultry, seafood, nuts and seeds.

• Eye benefits: Studies have shown that zinc can reduce the risk of developing age -related macular degeneration.

• Selenium: Selenium is an antioxidant that protects the eye cells from damage by free radicals. It can also help prevent cataracts.

• The mechanism of action: Selenium is part of the enzyme glutathioneperoxidase, which neutralizes free radicals and protects cells from oxidative stress.

• Sources: Selenium is found in Brazilian nuts, seafood, meat and poultry.

How to get enough vitamins and nutrients for the health of the eyes

The best way to get enough vitamins and nutrients for the health of the eyes is a balanced diet, including a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats.

• Balanced nutrition: Try to use a variety of products rich in vitamins and nutrients necessary for the health of the eyes.

• Supplements: If you cannot get enough vitamins and nutrients from food, you can consider taking food additives. However, before taking any additives, you should consult a doctor.

• Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist are important for identifying and treating any problems with vision at an early stage.

Age -related vision changes and prevention

Despite the fact that some age -related changes in vision are inevitable, many of them can be slowed or prevented with the help of a healthy lifestyle and proper nutrition.

• Ultraviolet radiation protection: Wear sunglasses that block 100% ultraviolet rays to protect your eyes from damage.

• Refusal of smoking: Smoking increases the risk of cataracts, age -related macular degeneration and other eyes of the eyes.

• Control of blood pressure and cholesterol level: High blood pressure and cholesterol level can damage blood vessels in the eyes and increase the risk of eye diseases.

• Regular physical exercises: Regular physical exercises improve blood circulation and general health, which can positively affect the health of the eyes.

• Healthy weight: Obesity increases the risk of diabetes, which can lead to diabetic retinopathy, a serious eye disease.

• Sufficient sleep: A sufficient sleep is necessary for the restoration and regeneration of cells, including eye cells.

Research and scientific data

Many scientific research confirms the relationship between vitamins, nutrients and eyes of the eyes.

• AREDS и AREDS2: Studies of AREDS (Age-Reelated Eye Disease Study) and areDs2 showed that taking certain vitamins and minerals such as vitamin C, vitamin E, lutein, zeaxantin and zinc, can slow down the progression of age-related macular degeneration.

• Other research: Other studies have shown that the high consumption of omega-3 fatty acids, vitamin A and group B vitamins can reduce the risk of various eye diseases.

The importance of consulting a doctor

Before you start taking any vitamins or additives to improve vision, it is important to consult a doctor or ophthalmologist. They can evaluate your health status, determine your individual needs for nutrients and give recommendations on the optimal dosage and selection of additives.

Conclusion

Maintaining the health of the eyes with age requires an integrated approach, including a balanced diet, regular examinations of an ophthalmologist, a healthy lifestyle and, if necessary, taking vitamins and nutrients. Understanding the role of vitamins and other nutrients in maintaining the health of the eyes will help you make reasonable decisions to maintain good vision throughout your life.