Vitamins for strengthening vessels of the eyes: A complex guide for maintaining visual health
The health of the eye vessels plays a critical role in maintaining acute vision and preventing various ophthalmic diseases. The fragility or weakening of the vascular wall can lead to hemorrhages, a deterioration in the power of the retina and other serious problems. In this article, we will examine in detail the key vitamins, minerals and nutrients necessary to strengthen the vessels of the eyes, discuss their role, sources and methods of use, and also consider various approaches to maintaining the health of the eyes.
I. The role of blood vessels in the health of the eyes:
Before delving into the theme of vitamins, it is important to understand how important the vessels are for the normal functioning of the visual system. The vascular network of the eye provides:
- Retter power: The retina is a photosensitive fabric located in the back of the eye. It is responsible for the transformation of light into nerve impulses, which are transmitted to the brain for processing. The retinal vessels deliver oxygen and the necessary nutrients, maintaining its viability and normal work.
- Removing waste: The vessels are also responsible for removing the life of the retinal cells, preventing their accumulation and damage.
- Intraocial pressure regulation: Healthy vessels contribute to maintaining normal intraocular pressure, which is an important factor in the prevention of glaucoma.
- Inflammation protection: Blood supply allows immune cells to achieve foci of inflammation in the eye, helping to fight infections and other pathological processes.
Violations in the work of blood vessels can lead to:
- Diabetic retinopathy: Damage to the vessels of the retina caused by a high level of blood sugar in diabetes.
- Age macular degeneration (VMD): The gradual loss of central vision, often associated with impaired blood supply to the macula – the central part of the retina.
- Glaukome: Damage to the optic nerve, often associated with high intraocular pressure, which can be caused by a violation of the outflow of fluid through the vessels.
- Trombosis of the veins of the retina: Blocking the retinal vein, leading to hemorrhage and swelling.
- Inflammatory diseases: Uvettes, retinites and other inflammatory processes in the eye can be associated with a violation of microcirculation and weakening of the vascular wall.
Therefore, strengthening the vessels of the eyes is an important component of the prevention and treatment of many eye diseases.
II. Key vitamins and nutrients for strengthening eye vessels:
A number of vitamins, minerals and other nutrients have proven their effectiveness in maintaining the health of vascular eyes:
1. Vitamin C (ascorbic acid):
- Role: Vitamin C is a powerful antioxidant that protects the vessels from damage by free radicals. It is also necessary for the synthesis of collagen – the main structural protein of the vascular wall that provides its strength and elasticity. Vitamin C strengthens the capillaries, reduces their permeability and prevents hemorrhages. He also participates in the regulation of intraocular pressure.
- Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, cranberries), vegetables (bell pepper, broccoli, spinach), kiwi, rose hips.
- Recommendations: The recommended daily dose of vitamin C varies depending on age, floor and health. For adults, 75-90 mg per day is usually recommended. For therapeutic purposes (for example, at the risk of the development of glaucoma), the doctor may prescribe higher doses.
2. Vitamin E (Tokoferol):
- Role: Another important antioxidant that protects the vessels from oxidative stress and damage. Vitamin E also has anti -inflammatory properties and improves blood microcirculation in the eyes. It helps to strengthen the vascular wall and prevents the formation of blood clots. In combination with vitamin C, vitamin E provides comprehensive protection of eye vessels.
- Sources: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocado, spinach, broccoli.
- Recommendations: The recommended daily dose of vitamin E for adults is about 15 mg. It is important to remember that vitamin E is fat -soluble, therefore, it is recommended to consume it along with food containing fats for its better absorption.
3. Vitamin P (routine, bioflavonoids):
- Role: Bioflavonoids are a group of plant pigments that have powerful antioxidant and anti -inflammatory properties. Rutin (one of the most famous bioflavonoids) is especially important for strengthening blood vessels. It reduces the permeability of capillaries, increases their elasticity and prevents hemorrhages. Rutin is often prescribed in combination with vitamin C, as it enhances its action and promotes better absorption. It also has an anti -reducing effect, which is useful for eye diseases accompanied by retinal edema.
- Sources: Citrus fruits (especially the white part of the peel), buckwheat, apples, cherries, plum, black currant, rosehip, green tea.
- Recommendations: The recommended daily dose of routine is usually 25-50 mg. For therapeutic purposes, the dose can be increased as prescribed by a doctor.
4. Vitamin A (Retinol):
- Role: Vitamin A is necessary for the normal functioning of the retina and maintaining the health of the cornea. It is involved in the synthesis of rhodopsin – a photosensitive pigment necessary for vision in low light conditions. Although vitamin A does not have a direct influence on the strengthening of blood vessels, it plays an important role in maintaining the overall health of the eyes, which indirectly contributes to their normal functioning. Vitamin A deficiency can lead to dry eyes, vision of vision in the dark (chicken blindness) and other problems.
- Sources: Animal products (liver, butter, egg yolk), carrots, sweet potatoes, pumpkin, spinach, broccoli, mangoes. Vitamin A is contained in plant products in the form of beta-carotene, which is converted into vitamin A in the body.
- Recommendations: The recommended daily dose of vitamin A for adults is about 900 mcg for men and 700 mcg for women. It is important to remember that the excess of vitamin A can be toxic, so the recommended doses should not be exceeded.
5. B vitamins B (B1, B2, B6, B12):
- Role: B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve. They participate in glucose metabolism, which is the main source of energy for retinal cells. Vitamins B1, B6 and B12 are necessary for the normal functioning of the nerve fibers and the transmission of nerve impulses. B vitamins deficiency can lead to damage to the optic nerve and visual impairment. Vitamin B2 (riboflavin) is also important for the health of the cornea and preventing cataracts.
- Sources: Grain products (whole grain bread, oatmeal, buckwheat), meat (beef, pork, chicken), fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
- Recommendations: Recommended daily doses of B vitamins vary depending on age, gender and health. It is usually recommended to consume a variety of foods rich in group B vitamins. In some cases, the doctor can prescribe additional additives.
6. Lutein and Zeaxanthin:
- Role: Luthein and Zeaksantin are carotenoids that are powerful antioxidants. They accumulate in the macula (central part of the retina) and protect it from damage by ultraviolet radiation and free radicals. Luthein and Zeaxantin also improve visual acuity and reduce the risk of developing age -related macular degeneration (VMD) and cataracts. They absorb harmful blue light, which can damage the retinal cells. Studies have shown that increased consumption of lutein and zeaxanthin reduces the risk of VMD by 25%.
- Sources: Green leafy vegetables (spinach, cabbage, Romen salad), corn, egg yolk, oranges, tangerines.
- Recommendations: The recommended daily dose of lutein is 6-10 mg, and Zeaksanthin is 2 mg. To achieve the optimal effect, it is recommended to use foods rich in lutein and zeaxantin regularly.
7. Omega-3 fatty acids:
- Role: Omega-3 fatty acids (especially DGC and EPK) play an important role in maintaining the health of the retina and preventing dry eyes. DGC is the main structural component of the retina and is necessary for the normal functioning of photoreceptors. Omega-3 fatty acids have anti-inflammatory properties and improve blood microcirculation in the eyes. They also reduce the risk of developing VMD and glaucomas. Omega-3 fatty acids contribute to the improvement of the lipid layer of tear film, which prevents the evaporation of tears and reduces the symptoms of dry eyes.
- Sources: Fat fish (salmon, tuna, sardines, herring), linseed oil, chia seeds, walnuts, fish oil.
- Recommendations: The recommended daily dose of Omega-3 fatty acids is 250-500 mg of DHK and EPK. To achieve the optimal effect, it is recommended to consume fatty fish 2-3 times a week or take additives with fish oil.
8. Zinc:
- Role: Zinc is an important mineral that is necessary for the normal functioning of many enzymes in the body, including enzymes involved in vitamin A. It helps to strengthen blood vessels and prevents the development of the VMD. Zinc is involved in the transportation of vitamin A from the liver to the retina for the production of melanin, the protective pigment in the eyes.
- Sources: Red meat, seafood (oysters, crabs), legumes, nuts, seeds, whole grain products.
- Recommendations: The recommended daily dose of zinc for adults is about 11 mg for men and 8 mg for women. It is important to remember that an excess of zinc can violate the absorption of copper, so the recommended doses should be observed.
9. Selenium:
- Role: Selenium is a trace element that is an important component of antioxidant enzymes that protect the cells from damage to free radicals. It helps to strengthen blood vessels and prevents the development of VMD and cataracts. Selenium also improves the function of the thyroid gland, which is important for maintaining the overall health of the body, including the health of the eyes.
- Sources: Brazilian nuts, seafood, meat, eggs, whole grain products.
- Recommendations: The recommended daily dose of selenium for adults is 55 μg. Brazilian nuts are an excellent source of selenium, so it is enough to eat 1-2 nuts per day to satisfy the daily need.
III. Diet for strengthening the vessels of the eyes:
An important aspect of maintaining the health of eye vessels is a balanced diet rich in vitamins, minerals and antioxidants. Here are a few recommendations for compiling a diet to strengthen the vessels of the eyes:
- Use more fruits and vegetables: Turn on in your diet a variety of fruits and vegetables of bright colors, such as citrus fruits, berries, bell pepper, broccoli, spinach, carrots and sweet potatoes. They are rich in vitamins C, E, A, carotenoids and other antioxidants.
- Include oily fish in the diet: Use fatty fish (salmon, tuna, sardines, herring) 2-3 times a week to provide the Omega-3 body with fatty acids.
- Eat nuts and seeds: Nuts and seeds are good sources of vitamin E, zinc, selenium and other useful nutrients. Include almonds, hazelnuts, walnuts, sunflower seeds and pumpkin in your diet.
- Use vegetable oils: Replace animal fats with vegetable oils (olive, sunflower, corn), which are rich in vitamin E.
- Limit sugar and processed products: Avoid the use of a large amount of sugar, processed products and fast food, as they can contribute to the development of inflammation and vascular damage.
- Drink enough water: Maintaining a normal level of hydration is important for the health of the eyes and blood vessels. Drink at least 8 glasses of water per day.
- Limit the use of alcohol and caffeine: Excessive consumption of alcohol and caffeine can negatively affect the health of blood vessels.
IV. Additives to strengthen the vessels of the eyes:
In some cases, when it is impossible to get enough vitamins and minerals from food, special additives can be recommended. Before taking any additives, you need to consult a doctor in order to verify their safety and effectiveness, as well as choose the optimal dosage.
Some popular additives to strengthen eye vessels:
- Complex vitamins for the eyes: Contain a combination of vitamins C, E, A, Zinc, Selena, Lutheina and Zeaksanthin.
- Omega-3 fatty acids: Available in the form of fish oil or vegetarian capsules.
- Lutein and Zeaxanthin: Available in the form of separate additives or as part of complex vitamins for the eyes.
- Routine: Available in the form of separate additives or as part of complex vitamins to strengthen blood vessels.
V. Other factors affecting the health of vascular eyes:
In addition to nutrition, other factors affect the health of the eye vessels:
- Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify problems with eye vessels at an early stage and starting treatment in a timely manner. It is recommended to undergo an examination at least once a year, especially people with an increased risk of developing eye diseases (diabetes, hypertension, hereditary predisposition).
- Control of blood pressure: High blood pressure can damage the vessels of the eyes. Regularly measure blood pressure and take measures to normalize it, if necessary.
- Cholesterol level control: A high level of cholesterol can lead to the formation of plaques in the vessels, including the vessels of the eyes. Follow the cholesterol level and take measures to reduce it, if necessary.
- Refusal of smoking: Smoking is one of the main risk factors for the development of vascular diseases, including eye vessels. Refusal of smoking will significantly improve the health of your eyes and blood vessels.
- Eye protection from ultraviolet radiation: Ultraviolet radiation can damage the vessels of the eyes. Wear sunglasses against ultraviolet radiation in bright sunlight.
- Regular physical exercises: Physical exercises improve blood circulation and help strengthen blood vessels. Contactly engage in physical activity to maintain the health of your eyes and blood vessels.
- Compliance with eye hygiene: Wash yourself regularly and avoid eye friction with dirty hands to prevent infections and inflammation.
- Correct lighting: Work and read with sufficient light to reduce the load on the eyes.
- Regular breaks when working at the computer: Take breaks every 20-30 minutes when working at the computer to give your eyes to rest. Look into the distance or perform eye exercises.
- Air moisture: Dry air can cause dry eyes. Use air humidifier, especially in winter.
- Sufficient sleep: A sufficient sleep (7-8 hours a day) is necessary to restore and maintain the health of the eyes.
VI. Eye exercises:
Regular eye exercises can help improve blood circulation, strengthen the eye muscles and reduce fatigue. Here are a few simple exercises that can be performed daily:
- Rotation with the eyes: Rotate with your eyes clockwise and counterclockwise.
- Focusing at different distances: Focus on a close object, then on a distant object.
- Look up and down and left-right: Look up, down, left and right.
- Close your eyes and relax: Close your eyes for a few minutes and relax.
- Morgatya: Flint often to moisturize your eyes.
These exercises can be performed at any time and anywhere. They will help improve blood circulation in the eyes and reduce fatigue.
VII. Conclusion:
The health of vascular eyes is an important aspect of maintaining acute vision and prevention of eye diseases. A balanced diet rich in vitamins, minerals and antioxidants, as well as a healthy lifestyle and regular examinations at an ophthalmologist will help strengthen the vessels of the eyes and maintain vision for many years. Remember that self-medication can be dangerous, so before taking any additives or a change in the diet, you need to consult a doctor.