Vitamins for improving night vision: full nutrition and additive guide for optimal adaptation to darkness
Night vision, the ability to see in weak light, plays a vital role in various aspects of our life. From driving at night to navigation in poorly lit rooms, good night vision is crucial for safety and independence. A decrease in the severity of night vision can be caused by many factors, including genetics, age and, most importantly, nutrient deficiency. Although glasses and other devices can help improve vision in general, proper nutrition rich in vitamins and minerals plays a fundamental role in maintaining and improving night vision. In this article, we will examine in detail vitamins, minerals and other nutrients that are necessary for optimal adaptation to darkness, as well as their sources, mechanisms of action and recommendations on additives.
Vitamin A: The cornerstone of night vision
Vitamin A, fat -soluble vitamin, is considered the cornerstone of night vision. He plays a decisive role in the formation of a rhodopsin, a photosensitive pigment contained in the mesh tower cells. Faces are responsible for vision in weak light, and for their proper functioning, rhodopsin is necessary.
-
How vitamin A improves night vision: When the light falls on the retina, the rhodopsin breaks down, sending signals to the brain that allow us to see. Vitamin A is necessary for the regeneration of rhodopsin, providing the ability of the eyes to adapt to changes in illumination and maintain vision in low illumination. The deficiency of vitamin A leads to a decrease in the production of rhodopsin, which leads to chicken blindness (nicatalopia), a state characterized by difficulties with vision in weak light.
-
Sources of vitamin A: Vitamin A is contained in two forms: retinol (pre -formed vitamin A) and carotenoids (provitamin A).
-
Retinol: Contained in animal products, such as liver, fish, dairy products and eggs. The liver is especially rich in vitamin A.
-
Carotenoids: Contained in plant products, such as carrots, sweet potatoes, spinach, cabbage and other fruits and vegetables of bright colors. Beta-carotene is the most famous carotenoid and can be transformed into vitamin A in the body.
-
-
Recommendations for vitamin A additives: Although obtaining vitamin A of food is preferable, additives can be useful for people with deficiency. The recommended daily (RSN) of vitamin A is 900 mcg for men and 700 mcg for women. It is important to consult a doctor before taking vitamin A additives, since excessive use can lead to toxicity. Symptoms of vitamin A toxicity include nausea, vomiting, headaches and dizziness.
Luthein and Zeaksantin: Powerful Eye Health Antioxidants
Luthein and Zeaksantin are carotenoids, which are concentrated in the Makula, the central part of the retina, responsible for acute vision. These antioxidants help protect the eyes from the harmful effects of blue light and oxidative stress, which can contribute to the development of age -related eyes, such as macular degeneration (VMD) and cataracts. Although Luthein and Zeaksanthin do not directly affect the production of rhodopsin, their role in maintaining the general health of the retina indirectly helps to improve night vision.
-
How Luthein and Zeaksantin improve night vision: Protecting the retina from damage, lutein and zeaxantin help to maintain the optimal function of tissue cells and cones, which are responsible for vision in weak light and daytime vision, respectively. They also help reduce glare and improve contrasting sensitivity, which can improve night vision.
-
Sources of Luthein and Zeaksanthin: Luthein and Zeaksantin are in abundance in dark green leafy vegetables, such as spinach, cabbage and leaf cabbage. Other good sources include broccoli, peas, corn and egg yolks.
-
Recommendations on additives Luthein and Zeaksanthin: There is no established RSN for Luthein and Zeaksanthin, but most experts recommend using at least 10 mg of lutein and 2 mg of zeaxantine per day. The additives of lutein and zeaxanthin are available and can be useful for people who do not receive a sufficient amount of these nutrients from their diet.
Vitamin C: Antioxidant ally for the health of the eyes
Vitamin C, water -soluble vitamin, is a powerful antioxidant that plays a vital role in protecting the eyes from oxidative stress. Oxidizing stress caused by free radicals can damage the cells of the retina and lens, which leads to the development of eyes of eyes, such as cataracts and the VMD. Vitamin C helps neutralize free radicals and protects the eyes from these damage.
-
How vitamin C improves night vision: Protecting the retina from oxidative stress, vitamin C helps to maintain the optimal function of tandems and cones, helping to improve night vision. In addition, vitamin C is necessary for the synthesis of collagen, structural protein, which provides support for the cornea and sclera.
-
Sources of vitamin C: Vitamin C is in abundance in fruits and vegetables, especially in citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), Bulgarian pepper, broccoli and Brussels cabbage.
-
Recommendations for vitamin C additives: RSN vitamin C is 90 mg for men and 75 mg for women. Smokers need more vitamin C than non -smokers. Vitamin C additives are usually considered safe, but high doses (more than 2000 mg per day) can cause stomach disorder.
Vitamin E: Another powerful eye antioxidant for eyes
Vitamin E, fat -soluble vitamin, is another powerful antioxidant that helps protect the eyes from oxidative stress. It works synergically with vitamin C, enhancing its antioxidant effects. Vitamin E also helps to maintain the health of cell membranes in the eyes.
-
How vitamin E improves night vision: Protecting the retina from oxidative stress and maintaining the health of cell membranes, vitamin E contributes to the optimal function of cells and cones, improving night vision.
-
Sources of vitamin E: Vitamin E is found in various foods, including vegetable oils (sunflower, safflower, olive), nuts (almonds, peanuts, hazelnuts), seeds (sunflower, pumpkin), avocado and green leafy vegetables.
-
Recommendations for vitamin E additives: RSN vitamin E is 15 mg. Vitamin E additives are usually considered safe, but high doses can increase the risk of bleeding, especially in people taking anticoagulants.
Zinc: a mineral necessary for vitamin A metabolism
Zinc is a mineral that plays an important role in many body functions, including the health of the eyes. It is necessary for vitamin A metabolism, helping to transport vitamin A from the liver to the retina, where it is used for the production of rhodopsin.
-
How zinc improves night vision: Improving vitamin A metabolism, zinc contributes to the production of rhodopsin and, therefore, improves night vision. Zinc deficiency can lead to a decrease in night vision.
-
Sources of zinc: Zinc is found in various foods, including oysters, red meat, poultry, beans, nuts and whole grain products.
-
Recommendations on zinc additives: RSN zinc is 11 mg for men and 8 mg for women. Zinc supplements can be useful for people with zinc deficiency, but high doses can prevent copper absorption.
Omega-3 fatty acids: nutrients for the health of the retina
Omega-3 fatty acids, especially DHA (non-zahexaenic acid), are important structural components of the retina. DHA in high concentration is contained in the retina-films, and it is necessary for their proper functioning.
-
How omega-3 fatty acids improve night vision: Supporting the structural integrity and function of the fed cells, omega-3 fatty acids contribute to the improvement of night vision. Studies have shown that the consumption of omega-3 fatty acids can help reduce dry eyes and improve vision as a whole.
-
Sources of omega-3 fatty acids: Omega-3 fatty acids in abundance are found in fatty fish (salmon, tuna, sardines, macrel), linen seeds, chia seeds and walnuts.
-
Recommendations for the additives of omega-3 fatty acids: There is no installed RSN for omega-3 fatty acids, but most experts recommend consuming at least 250-500 mg DHA and EPA (eicopascentenoic acid) per day. Fish oil supplements are a common source of omega-3 fatty acids.
Astaxantin: Powerful Eye Health Antioxidant
Astaxantin is a carotenoid with powerful antioxidant properties. It is contained in certain algae and seafood, such as salmon, shrimp and lobsters. Astaxantin helps to protect the eyes from oxidative stress and inflammation, and can also improve blood flow in the eyes.
-
How Astaxantin improves night vision: Protecting the eyes from oxidative stress, reducing inflammation and improving blood flow, astaxantin contributes to the optimal function of cells and cones, potentially improving night vision.
-
Sources of Astaxantin: Astaxantin is contained in seafood, such as salmon, shrimp and lobsters, as well as in certain algae.
-
Recommendations for Astaxanthin additives: There is no established RSN for astaxantin, but most experts recommend using 4-12 mg per day. Astaxanthin additives are usually considered safe.
Anthocials: Antioxidant pigments for the health of the eyes
Anthocyans are pigments contained in many fruits and vegetables of dark blue, purple and red, such as blueberries, cherries, raspberries and red grapes. They have powerful antioxidant and anti -inflammatory properties.
-
How Anthocials improve night vision: Anthocials help protect the eyes from oxidative stress, reduce inflammation and improve blood flow in the eyes. They can also improve the function of rhodopsin, contributing to the improvement of night vision.
-
Sources of Anthocyans: Anthocyans are in abundance in blueberries, cherries, raspberries, red grapes and other fruits and vegetables of dark blue, purple and red colors.
-
Recommendations for Anthocyanov additives: There is no established RSN for anthocyans, but most experts recommend using a variety of fruits and vegetables rich in anthocyans in the framework of a healthy diet. Blueberries extract are a common source of anthocyans.
Conclusion
Maintaining and improving night vision requires an integrated approach, which includes proper nutrition and lifestyle. Vitamin A, Luthein, Zeaksantin, Vitamin C, Vitamin E, Zinc, Omega-3 fatty acids, astaxantin and anthocyanos are only some of the nutrients that play a vital role in the health of the eyes and adaptation to darkness. By including foods rich in these nutrients in your diet, and if necessary, taking supplements, you can support optimal night vision and the general state of the eyes of the eyes. It is important to consult a doctor or registered nutritionist before starting any new additives or making significant changes to your diet. They can help you determine the optimal dosage and make sure that the additives are safe for you. In addition, regular eye examinations are necessary to monitor the health of the eyes and identify any potential problems at an early stage. In addition to nutrition, compliance with a healthy lifestyle, which includes regular physical exercises, rejection of smoking and protecting the eyes from excessive exposure to sunlight, can also help improve night vision and the general state of health of the eyes. The combination of proper nutrition, lifestyle and regular eye examinations is the best way to maintain good night vision for many years.
Note: This document is provided exclusively for information purposes and should not be considered as a replacement for a professional medical consultation. Always consult your doctor before starting any new treatment or additives.