What vitamins are needed for retina

What vitamins are needed for retina: comprehensive review for healthy vision

The retina is a thin, photosensitive fabric lining the back of the eye. It plays a key role in the process of vision, converting light into electrical signals that are transmitted to the brain for interpretation. The health of the retina is of paramount importance for clear and clear vision throughout life. Nutrition, rich in certain vitamins and nutrients, can significantly support and protect the retina from damage, reducing the risk of developing age -related degenerative diseases, such as age -related macular degeneration (VMD) and diabetic retinopathy. This article is devoted to the most important vitamins necessary to maintain the health of the retina, considering their functions, sources and recommended dosages.

Vitamin A (retinol and retinal): key component of photosensitive cells

Vitamin A, fat -soluble vitamin, plays a fundamental role in the functioning of the retina, especially in the work of photoreceptors – cells responsible for the detection of light. There are two main forms of vitamin A that are relevant to vision: retinol (the most common form) and retinal.

• Role in vision: Retinal is a key component of rhodopsin, a photosensitive pigment contained in sticks – photoreceptors responsible for vision in low light conditions. When the light falls on the rhodopsin, retinal changes its shape, launching a cascade of chemical reactions, which ultimately generate a nervous impulse transmitted to the brain. The deficiency of vitamin A leads to a deficiency of rhodopsin, which manifests itself in the form of nictalopia, or night blindness.

• Other functions: Vitamin and also participates in maintaining the health of epithelial tissues, including the cornea and conjunctiva, which protect the retina from external damage. In addition, it supports the normal function of the immune system, which indirectly helps to protect the retina from infections and inflammation.

• Sources of vitamin A: Vitamin A is present in two forms: the preformed vitamin A (retinol) and provitamin A carotinoids (beta-carotene, alpha-carotene, beta-crippoxantin). Preformed vitamin A is contained in animal products, such as:

  • Liver: One of the richest sources of vitamin A.
  • Fish oil: An excellent source of retinol and omega-3 fatty acids.
  • Dairy products: Milk, cheese and butter contain moderate amounts of vitamin A.
  • Eggs: The yolk of the egg contains retinol.

  Provitamin A carotenoids are found in plant products, especially in vegetables and fruits of bright orange and green:

  • Carrot: Rich in beta-carotene, which in the body is converted into vitamin A.
  • Sweet potato: Another excellent source of beta-carotene.
  • Pumpkin: Contains a significant amount of beta-carotene.
  • Spinach and leaf greens: Sources of beta-carotene, although to a lesser extent than orange vegetables.
  • Mango and apricots: Fruits containing provitamin A carotenoids.

• Consumption recommendations: The recommended daily vitamin A consumption rate varies depending on age and gender. For adult men, it is 900 mcg RAE (equivalent to retinol activity), and for adult women – 700 mcg RAE. It is important not to exceed the upper permissible limit of vitamin A consumption, which is 3,000 mcg Rae per day, since an excess can lead to toxicity.

• Vitamin A deficiency: Vitamin A deficiency can manifest itself with various symptoms, including:

  • Night blindness (Nicatalopia): The earliest and most characteristic symptom.
  • Dry eyes (xerophthalmia): It can lead to damage to the cornea and blindness.
  • Increased susceptibility to infections: Vitamin A plays a role in maintaining the immune system.
  • Dry, peeling skin: Vitamin A is important for the health of the skin.

• Cautions: Excessive consumption of preformed vitamin A (retinol) can be toxic, especially for pregnant women, as it can lead to congenital defects. Carotinoids, on the contrary, are less toxic, since the body converts them into vitamin A only if necessary. Smokers taking high doses of beta-carotene can be increased in the risk of developing lung cancer. It is important to consult a doctor before taking additives with vitamin A.

Vitamin C (ascorbic acid): antioxidant retinal protection

Vitamin C, water -soluble vitamin C powerful antioxidant properties, plays an important role in protecting the retina from oxidative stress. The retina, being a fabric with a high metabolic level and constantly exposed to light, is especially vulnerable to damage caused by free radicals – unstable molecules that can damage cells and tissues.

• Role in vision: Vitamin C neutralizes free radicals, protecting the mesh cells, including photoreceptors and ganglion cells (cells that transmit visual information to the brain), from oxidative damage. It also participates in the synthesis of collagen, protein, which is the main structural component of the connective tissue of the eye, including sclera and cornea. Maintaining the health of collagen is important for maintaining the structural integrity of the eye and preventing its deformation.
• Other functions: Vitamin C also helps to strengthen the immune system, improve iron absorption and wound healing.
• Sources of vitamin C: Vitamin C is contained in a large number of fruits and vegetables, including:
  • Citrus fruits (oranges, lemons, grapefruits): One of the most famous sources of vitamin C.
  • Berries (strawberries, blueberries, raspberries): Rich in vitamin C and antioxidants.
  • Pepper (sweet pepper, chili): Particularly sweet pepper is an excellent source of vitamin C.
  • Broccoli, Brussels cabbage and cauliflower: Vegetables of the Cross -Belief family, rich in vitamin C.
  • Kiwi: A small fruit containing a large amount of vitamin C.
  • Tomatoes: Contain vitamin C and other beneficial substances.
• Consumption recommendations: The recommended daily vitamin C consumption is 90 mg for men and 75 mg for women. Smokers are recommended to increase the consumption of vitamin C, as smoking depletes vitamin C reserves in the body.
• Vitamin C deficiency: Vitamin C deficiency can lead to various symptoms, including:
  • CINGA: The disease characterized by bleeding gums, tooth loss and slow healing of wounds.
  • Fatigue and weakness: Vitamin C plays a role in energy exchange.
  • Increased susceptibility to infections: Vitamin C supports the immune system.
  • Slow wound healing: Vitamin C is necessary for collagen synthesis.
• Cautions: Vitamin C is usually well tolerated, but high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and other gastrointestinal symptoms.

Vitamin E (tocopherol): Protection of cell membranes cell membranes

Vitamin E, fat -soluble vitamin, is another powerful antioxidant that plays an important role in protecting the retina from oxidative stress. It is especially effective in protecting cell membranes, which consist of fats and are vulnerable to damage caused by free radicals.

• Role in vision: Vitamin E protects lipids in the cell membranes of the retina from lipid peroxidation, a process that can damage cells and lead to their dysfunction. It can also help protect photoreceptors from damage caused by exposure to bright light.
• Other functions: Vitamin E is also involved in maintaining the health of the cardiovascular system and the immune system.
• Sources of vitamin E: Vitamin E is contained in various products, including:
  • Vegetable oils (sunflower, soy, safflore): Rich sources of vitamin E.
  • Nuts and seeds (almonds, sunflower seeds, forest nuts): Great sources of vitamin E.
  • Green sheet vegetables (spinach, broccoli): Contain moderate amounts of vitamin E.
  • Avocado: A fruit containing vitamin E and healthy fats.
  • Wheat embryos: A good source of vitamin E.
• Consumption recommendations: The recommended daily vitamin E consumption rate is 15 mg (22.4 IU).
• Vitamin Deficit E: Vitamin E deficiency is rare, but can occur in people with impaired fat absorption. Symptoms of vitamin E deficiency may include:
  • Muscle weakness: Vitamin E is important for muscle health.
  • Coordination problems: Vitamin E plays a role in the functioning of the nervous system.
  • Nerves damage: Vitamin E protects nerve cells from damage.
• Cautions: Vitamin E is usually well tolerated, but high doses (more than 1000 mg per day) can increase the risk of bleeding. People taking anticoagulants (medications that thin blood) should consult a doctor before taking additives with vitamin E.

B vitamins B: Support for the nervous function and metabolism of the retina

B vitamins B, water -soluble vitamins, play an important role in maintaining the health of the nervous system, including the visual nerve that transmits optic information from the retina to the brain. They also participate in the metabolism of the retinal cells, providing them with energy and the necessary nutrients.

• Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for retinal cells. Tiamine deficiency can lead to damage to the optic nerve.

• Vitamin B2 (Riboflavin): He plays a role in antioxidant protection and maintaining the health of the cornea.

• Vitamin B3 (Niacin): It is important for energy exchange and health of blood vessels that feed the retina.

• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters necessary for the transfer of nerve impulses in the retina.

• Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the formation of the myelin shell, which protects the nerve fibers. Vitamin B12 deficiency can lead to damage to the optic nerve.

• Folic acid (vitamin B9): Important for cell division and growth, which is necessary to maintain the health of the retinal cells.

• Sources of B vitamins B: B vitamins are contained in various products, including:

  • Grain products (whole grain bread, brown rice, oatmeal): Good sources of vitamins B1, B2, B3 and folic acid.
  • Meat (beef, pork, poultry): Sources of vitamins B3, B6 and B12.
  • Fish (salmon, tuna, mackerel): Sources of vitamins B3, B6 and B12.
  • Eggs: Contain vitamins B2, B12 and biotin (vitamin B7).
  • Dairy products: Sources of vitamins B2 and B12.
  • Vegetables (leaf greens, broccoli, asparagus): Contain folic acid and other vitamins of group B.
  • Fruits (avocados, bananas): Contain vitamin B6.

• Consumption recommendations: Recommended daily consumption standards for B vitamins vary depending on age, gender and other factors. It is important to adhere to the recommendations indicated on the packaging of vitamin additives or consult a doctor.

• B vitamins deficiency: B vitamins deficiency can lead to various symptoms, including:

  • Fatigue and weakness: B vitamins play the role in energy exchange.
  • Problems with the nervous system: B vitamins deficiency can lead to nerves damage.
  • Anemia: The deficiency of vitamin B12 and folic acid can lead to anemia.
  • Skin rashes: Riboflavin deficiency can lead to skin rashes.

• Cautions: B vitamins are usually well tolerated, but high doses of some vitamins of group B can cause side effects. For example, high doses of niacin can cause redness of the skin and other symptoms.

Luthein and Zeaksantin: carotenoids concentrating in the macula

Luthein and Zeaksantin are carotenoids, pigments contained in high concentrations in the macula, the central part of the retina, responsible for acute vision. They play an important role in protecting the macula from damage caused by blue light and oxidative stress.

• Role in vision: Luthein and Zeaksantin act as “internal sunglasses” for the retina, absorbing blue light, which can damage photoreceptors. They also have antioxidant properties, neutralizing free radicals that form as a result of the effects of light. Studies have shown that a diet rich in lutein and zeaxantin can reduce the risk of developing age -related macular degeneration (EMD).
• Sources of Luthein and Zeaksanthin: Luthein and Zeaksantin are mainly contained in green leafy vegetables and other products, including:
  • Spinach: One of the richest sources of Luthein and Zeaksanthin.
  • Kale cabbage: Another excellent source of Luthein and Zeaksanthin.
  • Broccoli: Contains moderate quantities of lutein and zeaxantin.
  • Eggs (yolk): Contain lutein and zeaxantin, which are easily absorbed by the body.
  • Corn: Contains zeaxantin.
  • Orange: They contain lutein and zeaxantin, although in smaller quantities than green leafy vegetables.
• Consumption recommendations: There are no specific daily daily consumption norms of lutein and zeaxanthin, but many experts recommend consuming at least 6-10 mg of lutein and 2 mg of zexantin per day.
• Cautions: Luthein and zeaxantin are usually well tolerated, but high doses (more than 20 mg per day) can cause yellowish skin tone (carotinemia), which is harmless and reversible.

Zinc: an important trace element for the health of the retina

Zinc is an important trace element that plays a role in many biochemical processes in the body, including maintaining the health of the retina. It is especially important for the work of enzymes involved in the metabolism of the retina and antioxidant protection.

• Role in vision: Zinc is necessary for vitamin A transport from the liver to the retina, where it is used for the production of rhodopsin. It is also a component of the enzyme of superoxidsmouth (SOD), a powerful antioxidant that protects the retinal cells from damage caused by free radicals. Studies have shown that zinc can help slow down the progression of age -related macular degeneration (VMD).
• Sources of zinc: Zinc is contained in various products, including:
  • Red meat (beef, pork, lamb): One of the richest sources of zinc.
  • Seafood (oysters, crabs, lobsters): Great sources of zinc.
  • Bird (chicken, turkey): Contains moderate amounts of zinc.
  • Nuts and seeds (pumpkin, sesame seeds, cashew): Contain zinc.
  • Whole grain products (oatmeal, brown rice): They contain zinc, but it can be less bioavailable due to the content of phitat.
  • Legumes (beans, lentils, peas): They contain zinc, but it can also be less bioavailable due to the content of phitat.
• Consumption recommendations: The recommended daily zinc consumption rate is 11 mg for men and 8 mg for women.
• Zinc Deficit: Zinc deficiency can lead to various symptoms, including:
  • Visual impairment (especially in the dark): Zinc Required Rhodopsy production.
  • Loss of appetite: Zinc plays a role in taste sensations.
  • Slow healing of wounds: Zinc is necessary for healing wounds.
  • Violation of the immune function: Zinc supports the immune system.
• Cautions: High doses of zinc (more than 40 mg per day) can prevent the absorption of copper and iron, as well as cause stomach disorder. It is important not to exceed the upper permissible limit of zinc consumption, which is 40 mg per day.

Omega-3 fatty acids: maintaining the health of cell membranes cell membranes

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining the health of the brain, heart and eyes, including the retina. The most important omega-3 fatty acids for the health of the eyes are non-achexaenic acid (DHG) and eicosapentaenic acid (EPK).

• Role in vision: DGC is the main structural component of cell membranes of retinal photoreceptors. It provides flexibility and fluidity of membranes, which is necessary for optimal operation of photoreceptors. DGK also has antioxidant properties and can help protect the retina from damage caused by inflammation. Studies have shown that the consumption of omega-3 fatty acids can reduce the risk of developing age-related macular degeneration (VMD) and dry eye syndrome.
• Sources of omega-3 fatty acids: Omega-3 fatty acids are found in various products, including:
  • Fat fish (salmon, tuna, mackerel, herring, sardins): One of the richest sources of DGK and EPK.
  • Flaxseed and linseed oil: Sources of alpha-linolenic acid (ALK), plant omega-3 fatty acid, which can be transformed into DHC and EPC in the body, but the effectiveness of this transformation is limited.
  • Walnuts: Source Alk.
  • Seeds of Chia: Source Alk.
  • Enriched products (eggs, yogurt, juice): Some products are enriched with omega-3 fatty acids.
• Consumption recommendations: There are no specific daily intake of the DGC and EPC consumption, but many experts recommend consuming at least 250-500 mg of DGK and EPK per day.
• Omega-3 fatty acid deficiency: The omega-3 deficiency can lead to various symptoms, including:
  • Dry eyes: Omega-3 fatty acids support the health of tear film.
  • Visual impairment: DGC is necessary for the health of photoreceptors.
  • Inflammation: Omega-3 fatty acids have anti-inflammatory properties.
• Cautions: Omega-3 fatty acids are usually well tolerated, but high doses (more than 3 grams per day) can increase the risk of bleeding. People taking anticoagulants (drugs that thin blood) should consult a doctor before taking additives with omega-3 fatty acids.

Conclusion: an integrated approach to maintaining the health of the retina

Maintaining the health of the retina requires an integrated approach, including a balanced diet, rich in vitamins, minerals and antioxidants, regular examinations by an ophthalmologist and a healthy lifestyle. The inclusion in the diet of products rich in vitamin A, vitamin C, vitamin E, vitamins of group B, lutein and zeaxantin, zinc and omega-3 fatty acids, can significantly support and protect the retina from damage, reducing the risk of developing age-related degenerative diseases and maintaining clear and clear vision for many years. It is important to remember that taking vitamin additives should be discussed with a doctor, especially if you have any chronic diseases or take other drugs. Timely diagnosis and treatment of retinal diseases also play a key role in preserving vision. Regular examinations at the ophthalmologist will help identify diseases at an early stage and begin timely treatment, which will avoid serious complications and maintain vision.