The effect of vitamins on age -related eyes: complex review
With age, vision undergoes a number of natural changes due to both a genetic predisposition and the influence of environmental factors. The most common age -related diseases of the eyes include age -related macular degeneration (VMD), cataracts, glaucoma and dry eyes. Although it is impossible to completely prevent aging, the growing volume of research indicates that adequate consumption of certain vitamins and nutrients can play a significant role in slowing down the progression of these diseases and maintaining the health of the eyes throughout life.
Vitamin A and its derivatives (retinoids): the basis of visual perception
Vitamin A, in the form of retinol, plays a key role in the visual cycle, especially in the functioning of the retinal photoreceptors responsible for the perception of light. Retinol is converted into retinal, which is connected to the OPSIN protein, forming rhodopsin, visual pigment necessary for vision in low light conditions. Vitamin A deficiency leads to a violation of the synthesis of rhodopsin, which manifests itself in the form of “chicken of blindness” (nickthalopia) – a decrease in vision in the dark.
In addition to vision in conditions of low illumination, vitamin is also important for maintaining the health of the cornea and conjunctiva. It contributes to the differentiation of epithelial cells, protects the surface of the eye from infections and helps to maintain a normal tear film. Vitamin A deficiency can lead to dry eyes (xerophthalmia), cornea ulcers and, in severe cases, to blindness.
Sources of vitamin A: liver, fish oil, dairy products, eggs. In plant sources, vitamin A is present in the form of beta-carotene, which the body transforms into retinol. Rich sources of beta-carotene: carrots, pumpkin, sweet potatoes, spinach and other dark green and orange vegetables and fruits.
Vitamin C (ascorbic acid): A powerful antioxidant to protect the lens and retina
Vitamin C is a powerful water -soluble antioxidant that plays an important role in protecting the eyes from oxidative stress caused by free radicals. Free radicals are unstable molecules that damage cells and tissues, contributing to the development of age -related diseases of the eyes.
Vitamin C is present in high concentration in the lens of the eye, where it helps to protect proteins and lipids from oxidation, thereby preventing the formation of cataracts. Cataract is a clouding of a lens, which leads to a deterioration in vision. Studies show that people with higher consumption of vitamin C have a lower risk of cataracts.
Vitamin C is also useful for the retina, where it helps to protect photoreceptors and other cells from oxidative damage. It also helps to strengthen the walls of blood vessels in the retina, which is important to prevent the development of the VMD.
Sources of vitamin C: citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach and other fruits and vegetables.
Vitamin E (tocopherol): Protection of cell membranes and Prevention of VMD
Vitamin E is a fat -soluble antioxidant that protects cell membranes from oxidative damage. He plays an important role in maintaining the health of the retina and prevent the development of the VMD.
The IDMD is a progressive retinal disease, which leads to a deterioration in central vision. One of the main risk factors for the development of VMD is oxidative stress. Vitamin E helps neutralize free radicals and protect the retinal cells from damage, thereby slowing down the progression of the VMD.
Studies of AREDS (Age-RELATED EYE Disease Study) have shown that taking high doses of vitamin E in combination with other antioxidants (vitamin C, beta-carotene, zinc and copper) can significantly reduce the risk of progression of EMD in people with an intermediate or late stage of the disease.
Sources of vitamin E: vegetable oils (sunflower, soy, corn, olive), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, spinach and other green vegetables.
B vitamins B: maintaining the health of nerve fibers and reducing the risk of glaucoma
B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve that transmits optic signals from the retina to the brain. B vitamins deficiency can lead to damage to the optic nerve and increase the risk of glaucoma.
Glaucoma is a group of diseases characterized by progressive damage to the optic nerve, which leads to loss of vision. One of the risk factors for the development of glaucoma is increased intraocular pressure (IPD).
Some studies show that group B vitamins, especially vitamin B12, can help reduce the level of homocysteine in the blood. A high level of homocysteine is associated with an increased risk of developing glaucoma and other eyes of the eyes.
Vitamin B1 (thiamine) is important for glucose metabolism, the main source of energy for nerve cells. Tiamine deficiency can lead to damage to the optic nerve.
Vitamin B2 (Riboflavin) plays a role in antioxidant protection and helps to protect the visual nerve from oxidative damage.
Vitamin B3 (niacin) can improve blood circulation in the eye and protect the visual nerve from damage.
Vitamin B6 (pyridoxin) is involved in amino acid metabolism and helps to reduce homocysteine levels.
Vitamin B9 (folic acid) also helps to reduce homocysteine levels and supports the health of the nervous system.
Vitamin B12 (cobalamin) is necessary for the formation of the myelin membrane of the nerve fibers, including the visual nerve. Vitamin B12 deficiency can lead to damage to the optic nerve.
Sources of B vitamins B: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.
Luthein and Zeaksantin: Protection of the Makula from harmful blue light
Luthein and Zeaksantin are carotenoids, which in high concentration are contained in the makula, the central part of the retina responsible for acute vision. They act as natural “sunglasses” for the eyes, absorbing harmful blue light and protecting the macula from oxidative damage.
Luthein and Zeaksantin also have antioxidant properties and help neutralize free radicals that can damage the macula cells.
Numerous studies have shown that adequate consumption of lutein and zeaxanthin is associated with a lower risk of development of VMD and cataracts.
Sources of Luthein and Zeaksanthin: dark green leafy vegetables (spinach, cabbage, leaf cabbage), corn, egg yolks.
Omega-3 fatty acids: maintaining the health of tear film and reducing the risk of dry eyes
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining the health of the eyes, especially in maintaining the health of the lacrimal film and reducing the risk of dry eyes.
Dry eye is a common condition characterized by insufficient production or low quality of tear fluid, which leads to discomfort, redness and visual impairment.
Omega-3 fatty acids help improve the quality of the lacrimal film, reducing its evaporation and reducing inflammation of the tear glands. They can also help improve vision and reduce discomfort associated with dry eyes.
Sources of omega-3 fatty acids: fatty fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts.
Zinc: maintaining the health of the retina and transportation of vitamin A
Zinc is a trace element that plays an important role in maintaining the health of the retina and transporting vitamin A from the liver to the retina. It also has antioxidant properties and helps to protect the eye cells from oxidative damage.
Zinc is a component of many enzymes necessary for the normal functioning of the retina. It is also important for maintaining the health of the retinal pigment epithelium (PES), a layer of cells that supports and nourishes photoreceptors.
AREDS studies have shown that the use of zinc in combination with other antioxidants can significantly reduce the risk of VMD progression in people with an intermediate or late stage of the disease.
Sources of zinc: meat, poultry, seafood, legumes, nuts, seeds, whole grain products.
Selenium: antioxidant protection and support for the work of glutathioneperoxidase
Selenium is a trace element that is a component of glutathioneperoxidase, an important antioxidant enzyme that protects the eye cell from oxidative damage. He also plays a role in maintaining the health of the lens and preventing the formation of cataracts.
Selenium helps neutralize free radicals and protect the retinal cells and lens from damage. It also helps to maintain the normal level of glutathione, another important antioxidant in the eye.
Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs, whole grains.
Summing up: an integrated approach to maintaining the health of the eyes
To maintain the health of the eyes and slowing down age -related changes, it is recommended to adhere to a balanced diet rich in vitamins, minerals and antioxidants. The diet should include fruits and vegetables of bright colors, dark green leafy vegetables, fatty fish, nuts, seeds and whole grains.
In some cases, it may be appropriate to take vitamin-mineral additives, especially for people with a high risk of developing age-related eye diseases or with a deficiency of certain nutrients. However, before taking any additives, it is necessary to consult a doctor.
In addition to proper nutrition, it is important to observe other preventive measures, such as the rejection of smoking, protecting the eyes of the sun with the help of sunglasses and regular examinations by an ophthalmologist.
Disclaimer: This article is intended only for information purposes and should not be considered as a replacement for a professional medical consultation. Always consult a doctor or other qualified medical worker on any issues regarding your health. Self -medication can be dangerous for your health.