TOP vitamins for eyes health

Top vitamins for the health of the eyes: a detailed guide for nutrients for optimal vision

Vision is one of the most valuable feelings, and maintaining the health of the eyes is crucial for general well -being. Proper nutrition plays a vital role in the prevention of age -related changes and various eye diseases. Many vitamins and minerals demonstrate the potential in maintaining visual acuity, protection against damage and improving the general condition of the eyes. This detailed guide explores the best vitamins and nutrients necessary for optimal eye health, as well as their sources, advantages and potential disadvantages.

Vitamin A: The key to a healthy cornea and night vision

Vitamin A, fat -soluble vitamin, plays a fundamental role in maintaining the health of the eyes. It is necessary for the normal operation of the cornea, the outer transparent shell of the eye, and plays a key role in night vision. Vitamin A helps convert light into the eye into electrical signals that are transmitted to the brain, allowing us to see in low light conditions.

• Advantages to the health of the eyes:

  • Maintaining the health of the cornea: Vitamin A helps to maintain a smooth and moisturized cornea, which is necessary for a clear vision. Vitamin A deficiency can lead to dry eyes, clouding of the cornea and other problems with the cornea.
  • Improving night vision: Vitamin A is a component of rhodopsin, pigment in the retina, which allows us to see in low light conditions. Vitamin A deficiency can cause chicken blindness, a condition in which it is difficult for a person to see in the dark.
  • Reduction of the risk of age -related macular degeneration (VMD): Some studies show that vitamin A, in combination with other vitamins and minerals, can help reduce the risk of developing the Navy that leads the cause of loss of vision in the elderly.

• Sources of vitamin A:

  • Animal sources: The liver (especially beef), fish oil, egg yolks, dairy products. These sources contain retinol, the active form of vitamin A, which the body can use directly.
  • Plant sources: Carrots, sweet potatoes, spinach, cabbage, mango, apricots. These products contain beta-carotene, the predecessor of vitamin A, which the body converts into retinol.

• Recommended daily dose: The recommended daily dose of vitamin A varies depending on age and floor. For adult men, 900 micrograms (mcg) of retinol equivalent (RAE) are recommended, and for adult women – 700 μg RAE.

• Cautions:

  • Overdose: Excessive consumption of vitamin A can lead to toxicity, which is manifested by such symptoms as nausea, vomiting, headache, dizziness and vision problems. Pregnant women should be especially careful, as high doses of vitamin A can harm the developing fruit.
  • Interaction with drugs: Vitamin A can interact with some drugs such as retinoids used to treat acne. It is important to talk with your doctor before taking additives with vitamin A, especially if you take any medicine.

Vitamin C: Powerful Eye Protection Antioxidant

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting the eyes from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, including eye cells. Vitamin C helps neutralize free radicals and reduce the risk of developing eye diseases such as cataracts and EMDs.

• Advantages to the health of the eyes:

  • Cataract protection: Vitamin C helps to protect the lens of the eye from oxidative damage, which can lead to the development of cataracts, clouding the lens that causes visual impairment.
  • Risk reduction of the VMD: Some studies show that vitamin C, combined with other antioxidants, can help slow down the progression of the VMD.
  • Improving the health of blood vessels: Vitamin C contributes to the health of blood vessels, including vessels that feed the eyes. Healthy blood vessels provide proper delivery of oxygen and nutrients to the eyes.

• Sources of vitamin C:

  • Citrus: Oranges, grapefruits, lemons, lime.
  • Berries: Strawberries, blueberries, raspberries, cranberries.
  • Vegetables: Broccoli, Brussels cabbage, pepper, spinach, cabbage.

• Recommended daily dose: The recommended daily dose of vitamin C is 90 milligrams (mg) for adult men and 75 mg for adult women. Smoking people need more vitamin C, as smoking depletes vitamin C reserves in the body.

• Cautions:

  • High doses: High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other digestive problems.
  • Interaction with drugs: Vitamin C can interact with some drugs such as blood liners. It is important to talk with your doctor before taking additives with vitamin C, especially if you take any medicine.

Vitamin E: antioxidant protection for eye cells

Vitamin E is another powerful antioxidant that helps protect the eye cells from damage caused by free radicals. It is especially important for protecting cell membranes that surround the eye cells.

• Advantages to the health of the eyes:

  • VMD protection: Vitamin E can help slow down the progression of the VMD, especially in combination with other antioxidants such as vitamin C, beta-carotene and zinc.
  • Cataract protection: Vitamin E can help protect the lens of the eye from oxidative damage, which can lead to cataract development.
  • Improving the health of the retina: Vitamin E can help protect the retina, photosensitive fabric lining the back of the eye, from damage.

• Sources of vitamin E:

  • Vegetable oils: Sunflower oil, soy oil, olive oil.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
  • Green sheet vegetables: Spinach, cabbage.
  • Grain: Whole grain products, such as wheat and oats.

• Recommended daily dose: The recommended daily dose of vitamin E is 15 milligrams (mg) for adults.

• Cautions:

  • High doses: High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding.
  • Interaction with drugs: Vitamin E can interact with some drugs such as blood liners. It is important to talk with your doctor before taking additives with vitamin E, especially if you take any medicine.

Luthein and Zeaksantin: Carotinoids for the health of the retina

Luthein and Zeaksantin are carotenoids, pigments that are contained in large quantities in the retina, especially in the macula, the area responsible for acute central vision. They act as natural sunglasses, helping to protect the eyes from damage caused by blue light and ultraviolet radiation.

• Advantages to the health of the eyes:

  • VMD protection: Luthein and Zeaksantin are one of the most important nutrients for the prevention and treatment of VMD. They help to protect the macula from damage and improve visual acuity.
  • Cataract protection: Luthein and Zeaksantin can help reduce the risk of cataracts.
  • Improving visual acuity: Some studies show that Luthein and Zeaksantin can improve visual acuity, especially in people with VMD.

• Sources of Luthein and Zeaksanthin:

  • Green sheet vegetables: Spinach, cabbage, leaf cabbage.
  • Yellow and orange vegetables: Corn, pepper.
  • Egg yolks: Egg yolks are a good source of lutein and zeaxantine, which are easily absorbed by the body.

• Recommended daily dose: There is no established recommended daily dose of lutein and zexanthin. However, many experts recommend consuming at least 10 milligrams (mg) Luthein and 2 mg of zexanthin per day.

• Cautions:

  • Safety: Luthein and Zeaksantin are usually considered safe for most people.
  • Interaction with drugs: Luthein and Zeaksantin can interact with some drugs. It is important to talk with your doctor before taking additives with Lutein and Zeaksantin, especially if you take any medicine.

Zinc: Mineral for the health of the retina

Zinc is an important mineral that plays an important role in the health of the retina. It helps to transport vitamin A from the liver to the retina, where it is used for the production of rhodopsin, the pigment necessary for night vision.

• Advantages to the health of the eyes:

  • Improving night vision: Zinc helps to improve night vision, providing the proper transport of vitamin A into the retina.
  • VMD protection: Zinc can help slow down the progression of the VMD, especially in combination with other antioxidants such as vitamin C, vitamin E and beta-carotene.
  • Maintenance of the health of the makula: Zinc is an important component of the macula, the retina responsible for acute central vision.

• Sources of zinc:

  • Seafood: Oysters, crabs, omara.
  • Red meat: Beef, pork, lamb.
  • Bird: Chicken, turkey.
  • Nuts and seeds: Pumpkin seeds, cashew.
  • Legumes: Beans, lentils.

• Recommended daily dose: The recommended daily dose of zinc is 11 milligrams (mg) for adult men and 8 mg for adult women.

• Cautions:

  • High doses: High doses of zinc (more than 40 mg per day) can cause nausea, vomiting and other digestive problems.
  • Interaction with drugs: Zinc can interact with some drugs such as antibiotics and diuretics. It is important to talk with your doctor before taking supplements with zinc, especially if you take any medicine.

Omega-3 fatty acids: The importance for dry eyes and the health of the retina

Omega-3 fatty acids are indispensable fats that are necessary for the health of the eyes. They have anti -inflammatory properties and can help reduce the risk of developing dry eyes and EMD.

• Advantages to the health of the eyes:

  • Reduction of risk of dry eye syndrome: Omega-3 fatty acids help reduce inflammation in the lackeys, which can lead to an improvement in the production of tears and alleviating the symptoms of a dry eye.
  • VMD protection: Some studies show that omega-3 fatty acids can help reduce the risk of VMD.
  • Improving the health of the retina: Omega-3 fatty acids are important components of the retina and can help protect it from damage.

• Sources of omega-3 fatty acids:

  • Fat fish: Salmon, tuna, sardins, mackerel.
  • Plant sources: Flax seeds, chia seeds, walnuts.

• Recommended daily dose: There is no established recommended daily dose of omega-3 fatty acids. However, many experts recommend consuming at least 1000 milligrams (mg) per day.

• Cautions:

  • High doses: High doses of omega-3 fatty acids can increase the risk of bleeding.
  • Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as blood thinners. It is important to talk with your doctor before taking additives with omega-3 fatty acids, especially if you take any medicine.

The importance of consulting a doctor

Before you start taking any additives with vitamins and minerals for the health of the eyes, it is important to consult your doctor. He can evaluate your individual needs and help you choose the most suitable additives, as well as exclude possible interactions with drugs.

Conclusion

Maintaining the health of the eyes requires an integrated approach, including a healthy lifestyle, regular examinations of an ophthalmologist and a balanced diet, rich in vitamins, minerals and antioxidants. By including products rich in vitamin A, vitamin C, vitamin E, lutein, zeaxantin, zinc and omega-3 fatty acids, you can significantly reduce the risk of developing age diseases and maintain acute vision for many years. Remember the importance of consulting a doctor to develop an individual nutrition plan and reception of additives corresponding to your specific needs and health status.