TOP vitamins for the health of the eyes: a full guide for acute vision
Vitamin A: The basis for night vision and the protection of the cornea
Vitamin A is a fat -soluble vitamin that is critical for maintaining the health of the eyes. It plays a key role in the formation of rhodopsin, pigment in the retina necessary for normal night vision. Vitamin A deficiency can lead to “chicken blindness” – a difficulty in vision in low illumination.
Vitamin A functions for the eyes:
- Night vision: A rhodopsin formed with the participation of vitamin A allows the eyes to adapt to the darkness.
- Corneal protection: Vitamin A is necessary to maintain the health of the cornea, a transparent outer shell of the eye. Deficiency can cause corruption of cornea (xerophthalmia), which can lead to ulcers and blindness.
- Production tears: Vitamin A contributes to the normal production of tears necessary for moisturizing and protecting the eyes.
- Maintaining the health of the conjunctiva: The conjunctiva is a thin membrane covering the white part of the eye and the inner surface of the eyelids. Vitamin A helps maintain her health and protects against infections.
Sources of vitamin A:
- Retinol (active form of vitamin A): Contained in animal products, such as liver, fish oil, eggs, dairy products.
- Beta-carotene (provitamin A): Contained in plant products, such as carrots, sweet potatoes, spinach, pumpkin, mangoes, apricots. The body transforms beta-carotene into retinol.
Recommended daily dose:
- For adults: 900 mcg (men) and 700 μg (women).
Cautions:
- An overdose of vitamin A (especially in the form of retinol) can be toxic. Symptoms of overdose include nausea, vomiting, headache, dizziness, bone pain and joints, dry skin, hair loss.
- Pregnant women should be careful with the techniques of vitamin A additives, since an overdose can lead to congenital defects.
- Smokers should avoid taking high doses of beta-carotene, as this can increase the risk of lung cancer.
Vitamin C: a powerful antioxidant for protection against cataracts and age -related macular degeneration
Vitamin C (ascorbic acid) is a water -soluble vitamin that has powerful antioxidant properties. It plays an important role in protecting the eyes from damage by free radicals, unstable molecules that can damage cells and tissues.
Vitamin C functions for the eyes:
- Antioxidant Protection: Vitamin C neutralizes free radicals, protecting the lens and retina from damage.
- Risk reduction in cataracts: Studies have shown that vitamin C consumption can reduce the risk of cataracts, clouding the lens of the eye.
- Slow down the progression of age -related macular degeneration (VMD): VMD is the main reason for the loss of vision in the elderly. Vitamin C, in combination with other antioxidants and minerals, can slow down the progression of the VMD.
- Strengthening blood vessels: Vitamin C is necessary for the synthesis of collagen, a protein that strengthens blood vessels. This is especially important for the health of blood vessels of the retina.
Sources of vitamin C:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries, raspberries, currants)
- Kiwi
- Pepper (especially red and yellow)
- Broccoli
- Cabbage (white, colored, Brussels)
- Spinach
Recommended daily dose:
- For adults: 90 mg (men) and 75 mg (women).
- Smokers are recommended to increase the dose of vitamin C by 35 mg per day.
Cautions:
- Vitamin C is usually well tolerated, but high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and nausea.
- People with kidney diseases should consult a doctor before taking high doses of vitamin C.
Vitamin E: Cell membrane protector and antioxidant synergy
Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It protects cell membranes from damage to free radicals and is involved in various cellular processes.
Vitamin E functions for the eyes:
- Antioxidant Protection: Vitamin E protects the cell membranes of the retina and lens from oxidative damage.
- Risk reduction in cataracts: Like vitamin C, vitamin E can help reduce the risk of cataracts.
- Slow down the progression of age -related macular degeneration (VMD): VMD is the main reason for the loss of vision in the elderly. Vitamin E, combined with other antioxidants and minerals, can slow down the progression of the VMD.
- Maintaining vascular health: Vitamin E helps to improve blood circulation, which is important for the health of the eyes.
Sources of vitamin E:
- Vegetable oils (sunflower, safflore, olive, corn)
- Nuts (almonds, hazelnuts, walnuts)
- Seeds (sunflower, pumpkin)
- Avocado
- Green sheet vegetables (spinach, broccoli)
- Wheat germs
Recommended daily dose:
- For adults: 15 mg (alpha-tocopherol).
Cautions:
- High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.
- Before taking high doses of vitamin E, you should consult a doctor.
Luthein and Zeaksantin: carotenoids to protect makula
Luthein and Zeaksantin – carotenoids, pigments contained in the retina, especially in the macula – the central part of the retina, responsible for acute vision. They act as natural “sunglasses” for the eyes, absorbing harmful blue light and protecting from oxidative damage.
Functions of Luthein and Zeaksantin for the Eye:
- Filtering blue light: Luthein and zeaxantin absorb harmful blue light, which can damage the retinal cells.
- Antioxidant Protection: They neutralize free radicals, protecting the macula from oxidative damage.
- Reduction of the risk of age -related macular degeneration (VMD): Studies have shown that the consumption of lutein and zexanthin can reduce the risk of development and slow down the progression of the VMD.
- Risk reduction in cataracts: Luthein and Zeaksantin can also help reduce the risk of cataracts.
Sources of Luthein and Zeaksanthin:
- Dark green leafy vegetables (spinach, cabbage, sheet mustard)
- Yellow and orange vegetables and fruits (corn, pepper, pumpkin, mango, persimmon)
- Eggs (especially yolk)
Recommended daily dose:
- There is no scientifically substantiated recommended daily dose of lutein and zeaxanthin. However, most studies show that the consumption of 10 mg of lutein and 2 mg of Zeaksanthin per day can be useful for the health of the eyes.
Cautions:
- Luthein and Zeaksantin are usually tolerate well. However, in rare cases, high doses can cause yellowing of the skin (carotinemia), which is harmless and takes place after a decrease in the consumption of carotenoids.
Omega-3 fatty acids: maintaining the health of tear film and reducing the risk of dry eyes
Omega-3 fatty acids are essential fatty acids that are necessary for the health of many organs and systems, including eyes. They play an important role in maintaining the health of the lacrimal film, moisturizing the eyes and reducing the risk of dry eyes.
Omega-3 Eye-3 Eliocus functions:
- Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the lackeys and on the surface of the eye.
- Improving the composition of the lacrimal film: Omega-3 fatty acids help to improve the composition of the lacrimal film, which helps to retain moisture on the surface of the eye and prevents dryness.
- Reducing the risk of dry eyes: Studies have shown that the consumption of omega-3 fatty acids can reduce the risk of developing dry eye syndrome.
- Support for the health of the retina: Omega-3 fatty acids, especially DHA, are an important component of the retina and can help maintain her health.
Sources of omega-3 fatty acids:
- Fat fish (salmon, tuna, mackerel, sardines, herring)
- Fish oil (additives)
- Linseed seed and linseed oil
- Walnuts
- Seeds chia
Recommended daily dose:
- There are no scientifically based recommended daily dose of omega-3 fatty acids. However, most experts recommend consuming at least 250-500 mg EPA and DHA per day to maintain overall health, including eyes health.
Cautions:
- High doses of omega-3 fatty acids (more than 3000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.
- Fish oil can cause fishing and stomach disorder in some people.
Zinc: mineral for transporting vitamin A and maintaining the health of the retina
Zinc is a trace element that plays an important role in various physiological processes, including vision. It is necessary to transport vitamin A from the liver to the retina, as well as to maintain the health of the retina and lens.
Eye functions:
- Transportation of vitamin A: Zinc is necessary for transporting vitamin A from the liver to the retina, where it is used to form a rhodopsin, pigment necessary for night vision.
- Antioxidant Protection: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which protects the cells from damage by free radicals.
- Maintaining the health of the retina: Zinc is necessary to maintain the health of the retina and prevent age -related macular degeneration (VMD).
- Maintaining the health of the lens: Zinc can help protect the lens from oxidative damage and reduce the risk of cataracts.
Sources of zinc:
- Oysters
- Red meat (beef, lamb)
- Bird (chicken, turkey)
- Nuts (cashews, almonds)
- Seeds (pumpkin, sunflower)
- Whole grain products
- Beans (beans, lentils)
Recommended daily dose:
- For adults: 11 mg (men) and 8 mg (women).
Cautions:
- High doses of zinc (more than 40 mg per day) can cause nausea, vomiting, diarrhea and reduce copper assimilation.
- Long -term intake of high doses of zinc can lead to copper deficiency.
Other important vitamins and minerals for the health of the eyes:
- Vitamin D: The disadvantage of vitamin D can be associated with an increased risk of developing age -related macular degeneration (VMD).
- TIAMIN (VITAMIN B1): Tiamin is necessary for the normal function of the nervous system, including the visual nerve.
- Riboflavin (vitamin B2): Riboflavin is involved in various metabolic processes that are important for the health of the eyes.
- Niacin (Vitamin B3): Niacin can help improve blood circulation in the eyes.
- Vitamin B12: Vitamin B12 deficiency can lead to damage to the optic nerve.
- Selenium: Selenium is a component of antioxidant enzyme glutathioneperoxidase, which protects cells from damage by free radicals.
- Copper: Copper is necessary for the normal function of many enzymes, including superoxiddismutase (SOD), which protects the cells from damage by free radicals.
Important: Before taking any additives, especially in high doses, you need to consult a doctor. It will help to determine what vitamins and minerals you need, and select a suitable dosage. Healthy nutrition, rich in fruits, vegetables and other useful products, is the best way to get all the necessary vitamins and minerals for the health of the eyes. Regular examinations of an ophthalmologist are also important for the timely detection and treatment of any vision problems.