Vitamins for the eyes for the elderly: a detailed guide for healthy vision
Acting is a natural process, which, unfortunately, affects vision. With age, the lens of the eye loses elasticity, the work of the muscles responsible for focusing, and the risk of developing various eye diseases increases. While vision correction with glasses or lenses can improve visual acuity, maintaining the health of the eyes from the inside with the help of proper nutrition and taking vitamins plays a key role in the prevention and slowing down of the progression of age -related changes. This article is devoted to the consideration of the most important vitamins and microelements to maintain eyes health in older people, as well as their sources, action mechanisms and recommended dosages. We will also discuss common eye diseases associated with age, and the role of vitamins in their prevention and treatment.
Age -related vision changes: why are vitamins so important?
The following changes occur with age in the eyes:
- Reducing visual acuity: This can be caused by age -related changes in the lens, the development of cataracts or the degeneration of the macula.
- Deterioration of color perception: With age, the sensitivity of the retinal photoreceptors decreases, which makes it difficult to distinguish between certain colors, especially blue and green.
- Increased sensitivity to bright light: The ability of the pupil is reduced to adapt to changes in lighting, which leads to discomfort in bright light.
- Night vision deterioration: A decrease in the number and functional activity of the sticks responsible for vision in the darkness worsens visibility in low illumination conditions.
- Dry eyes: A decrease in the production of tear fluid leads to dryness and discomfort in the eyes.
Vitamins and trace elements play an important role in maintaining the health of the eyes, because they:
- Protect cells from oxidative stress: Antioxidants neutralize free radicals that damage the eye cells and contribute to the development of age -related changes.
- Support the retinal function: Some vitamins are necessary for the normal operation of photoreceptors and maintaining visual acuity.
- Improve the blood supply to the eyes: Some substances expand blood vessels and improve blood flow to the eyes, providing cells with the necessary nutrients.
- Reduce inflammation: Inflammation plays a role in the development of many eye diseases, and some vitamins have anti -inflammatory properties.
- Strengthen the connective tissue: Collagen and other components of connective tissue are important for maintaining the structure and function of the eyes.
Key vitamins and trace elements for the health of the eyes in old age:
- Vitamin A (Retinol):
- Function: Vitamin A is necessary for the formation of rhodopsin, a photosensitive pigment that allows you to see in the dark. He also plays a role in maintaining the health of the cornea and conjunctiva.
- Sources: The liver, fish oil, eggs, dairy products, carrots, pumpkin, sweet potatoes, spinach, broccoli.
- Eye benefits: Improves night vision, prevents dry eyes, protects the cornea from damage.
- Recommended dosage: The recommended daily dose of vitamin A for adults is 900 mcg for men and 700 mcg for women. It is important to remember that excessive use of vitamin A can be toxic.
- Caution: People with liver diseases should consult a doctor before taking additives with vitamin A.
- Vitamin C (ascorbic acid):
- Function: Vitamin C is a powerful antioxidant that protects the eye cells from damage by free radicals. It is also necessary for the synthesis of collagen, an important component of the connective tissue of the eye.
- Sources: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, pepper, broccoli, Brussels cabbage.
- Eye benefits: Reduces the risk of cataracts and age -related macular degeneration (VMD), strengthens the blood vessels of the eyes.
- Recommended dosage: The recommended daily dose of vitamin C for adults is 90 mg. The safe upper limit of vitamin C is 2000 mg per day.
- Caution: When taking large doses of vitamin C, disorders of the gastrointestinal tract may occur.
- Vitamin E (tocopherol):
- Function: Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals. It also helps to protect fatty acids in the membranes of eye cells from oxidation.
- Sources: Vegetable oils (sunflower, safflower, olive), nuts, seeds, avocados, green leafy vegetables.
- Eye benefits: Reduces the risk of cataracts and the VMD, protects the retinal cells from damage.
- Recommended dosage: The recommended daily dose of vitamin E for adults is 15 mg.
- Caution: When taking large doses of vitamin E, problems with blood coagulation may occur.
- Zinc:
- Function: Zinc is necessary for vitamin A transport from the liver to the retina. It is also an important component of many enzymes involved in the metabolism of the retina and lens.
- Sources: Red meat, poultry, seafood (especially oysters), beans, nuts, whole grain products.
- Eye benefits: Improves night vision, protects the retina from damage, reduces the risk of EMD.
- Recommended dosage: The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.
- Caution: When taking large doses of zinc, disorders of the gastrointestinal tract and a violation of copper absorption may occur.
- Lutein and Zeaxanthin:
- Function: Luthein and Zeaksantin are carotenoids that accumulate in the Makula, the central part of the retina, and protect it from damage to blue light and oxidative stress.
- Sources: Dark green leafy vegetables (spinach, cabbage, Romen salad), egg yolk, corn, orange pepper.
- Eye benefits: Reduces the risk of developing VMD and cataracts, improves visual function.
- Recommended dosage: The recommended daily dose of lutein is 10 mg, and Zeaksanthin is 2 mg.
- Caution: Usually well tolerated, but in rare cases they can cause yellowing of the skin (carotinemia).
- Omega-3 fatty acids:
- Function: Omega-3 fatty acids, especially DGK (daily acidic acid), are important components of cell membranes in the retina. They also have anti -inflammatory properties and can help reduce dry eyes.
- Sources: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts, fish oil.
- Eye benefits: Reduces the risk of developing the VMD and dry eye syndrome, improves visual function.
- Recommended dosage: The recommended daily dose of DHC is 250-500 mg.
- Caution: When taking large doses of omega-3 fatty acids, problems with blood coagulation may occur.
- Vitamin B1 (TIAMIN):
- Function: Tiamin is necessary for the normal operation of the nervous system, including the visual nerve. It also plays a role in glucose metabolism, the main source of energy for eye cells.
- Sources: Pork, beans, nuts, whole grain products.
- Eye benefits: It can help prevent diabetic retinopathy and other diseases associated with damage to the optic nerve.
- Recommended dosage: The recommended daily dose of tiamin for adults is 1.2 mg for men and 1.1 mg for women.
- Vitamin B2 (Riboflavin):
- Function: Riboflavin is necessary for the normal operation of enzymes involved in the metabolism of the retina and lens. It is also an antioxidant and can help protect the eye cells from damage by free radicals.
- Sources: Dairy products, meat, eggs, green leafy vegetables, mushrooms.
- Eye benefits: It can help prevent cataracts.
- Recommended dosage: The recommended daily dose of riboflavin for adults is 1.3 mg for men and 1.1 mg for women.
- Selenium:
- Function: Selenium is a trace element that acts as an antioxidant, protecting the cells from damage. It is a component of the enzyme glutathioneperoxidase, which plays an important role in protecting the eyes from oxidative stress.
- Sources: Brazilian nuts, seafood, meat, eggs, whole grain products.
- Eye benefits: It can help prevent cataracts and VMDs.
- Recommended dosage: The recommended daily dose of selenium for adults is 55 μg.
- Caution: When taking large doses of selenium, problems with the gastrointestinal tract and nervous system may occur.
Age eye diseases and the role of vitamins:
- Cataract:
- Description: The clouding of the lens of the eye, which leads to a decrease in vision.
- The role of vitamins: Antioxidants, such as vitamin C, vitamin E, lutein and zeaxantin, can help slow down the progression of cataracts.
- Age macular degeneration (VMD):
- Description: Damage to the macula, the central part of the retina, which leads to the loss of central vision.
- The role of vitamins: Studies have shown that the reception of certain vitamins and minerals, such as vitamin C, vitamin E, zinc, lutein and zeaxantin, can slow down the progression of the VMD. The AREDS formula (Age-RELEETED EYEEDASE STUDY) contains high doses of these vitamins and minerals and has proved its effectiveness in slowing down the progression of the EMD.
- Glaucoma:
- Description: Damage to the optic nerve, which can lead to loss of vision.
- The role of vitamins: Some studies show that antioxidants, such as vitamin C and vitamin E, can help protect the visual nerve from damage.
- Dry eye syndrome:
- Description: A condition in which the eyes do not produce quite tearful fluids or the lacrimal fluid has the wrong composition, which leads to dryness, irritation and discomfort in the eyes.
- The role of vitamins: Omega-3 fatty acids can help reduce inflammation and improve the production of tear fluid.
- Diabetic retinopathy:
- Description: Damage to the blood vessels of the retina caused by diabetes.
- The role of vitamins: Vitamin B1 can help prevent diabetic retinopathy. Blood sugar and maintaining a healthy lifestyle are also crucial.
How to take vitamins for the eyes:
- Consult a doctor: Before taking any vitamin additives, you need to consult a doctor, especially if you have any diseases or you take medications. The doctor will be able to evaluate your individual needs and recommend a suitable dosage and form of vitamins.
- Choose quality additives: Buy vitamin additives from famous and reliable manufacturers. Make sure that the additive contains these ingredients in the declared quantities.
- Follow the instructions: Carefully read the instructions for use and follow the recommended dosage.
- Do not exceed the dosage: Excessive use of some vitamins can be toxic.
- Consider the interaction with the drugs: Some vitamins can interact with drugs. Therefore, it is important to inform the doctor about all the drugs you take and additives.
- Combine the reception of vitamins with a healthy lifestyle: Vitamins are only part of a healthy lifestyle. It is also important to eat right, regularly engage in physical exercises, not smoke and protect the eyes from the sun.
- Take vitamins with food: Some vitamins are better absorbed when eating.
Products rich in vitamins for the health of the eyes:
- Orange and yellow fruits and vegetables: Carrots, pumpkin, sweet potatoes, mangoes, oranges, apricots (contain vitamin A and carotenoids).
- Dark green leafy vegetables: Spinach, cabbage, Romen salad, broccoli (contain lutein, zeaxantin, vitamin C and vitamin E).
- Citrus fruit: Orange, grapefruit, lemons (contain vitamin C).
- Nuts and seeds: Almonds, walnuts, sunflower seeds (contain vitamin E and zinc).
- Fat fish: Salmon, tuna, sardines (contain omega-3 fatty acids).
- Eggs: (contain vitamin A, lutein and zeaxantin).
- Legumes: Beans, lentils (contain zinc and vitamins of group B).
Tips for maintaining the health of the eyes in old age:
- Visit an ophthalmologist regularly: Regular examinations of an ophthalmologist will help identify eye diseases at an early stage when it is easier to treat them. It is recommended to visit a doctor at least once a year, especially after 60 years.
- Protect your eyes from the sun: Wear sunglasses against ultraviolet rays (UVA and UVB).
- Do not smoke: Smoking increases the risk of developing many eye diseases, including cataracts, VMD and glaucoma.
- Control blood sugar and blood pressure: Diabetes and hypertension can damage blood vessels in the eyes.
- Ask correctly: A balanced diet rich in fruits, vegetables and fish is important to the health of the eyes.
- Take breaks when working at the computer: Put your eyes on the screen regularly and do the exercises for the eyes to reduce the tension and dry eyes.
- Provide sufficient lighting: Work and read with sufficient lighting.
- Use moisturizing eye drops: If you have dry eyes, use moisturizing drops for the eyes.
Conclusion:
Maintaining the health of the eyes in old age is an important task that requires an integrated approach. Proper nutrition, rich in vitamins and trace elements, regular examinations of an ophthalmologist and a healthy lifestyle will help maintain vision for many years. Do not forget to consult a doctor before taking any vitamin additives to make sure that they are right for you. Remember that prevention is always better than treatment, and care for eye health today is an investment in your vision in the future.