The importance of vitamins to maintain vision

The importance of vitamins to maintain vision: detailed review

Vision is one of the most important feelings that allows us to perceive the world in all its diversity. Maintaining the health of the eyes and visual acuity requires an integrated approach, including proper nutrition, regular examinations of an ophthalmologist and, of course, a sufficient level of consumption of the necessary vitamins and minerals. In this article, we will examine in detail the role of key vitamins in maintaining vision, their sources, symptoms of deficiency and recommendations for their inclusion in the diet.

Vitamin A: The foundation of a healthy vision

Vitamin A plays a critical role in maintaining the health of the cornea, a transparent outer shell of the eye, as well as in the functioning of the retina, photosensitive fabric lining the back of the eye. This vitamin is necessary for the formation of a rhodopsin, a photosensitive pigment that allows us to see in low light conditions.

• Vitamin A action mechanisms in vision:

  • Rhodopsin: Vitamin A is the key component of rhodopsin, protein responsible for the absorption of light in the retina. The disadvantage of vitamin A leads to a decrease in the level of rhodopsin, which complicates vision in the dark, causing the so -called “chicken blindness” (nickthalopia).
  • Corners’ health: Vitamin A maintains the integrity and health of the cornea, preventing its dryness and damage. Vitamin A deficiency can lead to dryness of the cornea (xerophthalmia), which, in turn, can cause clouding of the cornea, ulcers and, ultimately, blindness.
  • Cell differentiation: Vitamin A plays an important role in differentiation of epithelial cells, including cornea cells and conjunctiva. This ensures their normal functioning and protection against infections and damage.
  • Antioxidant Protection: Some forms of vitamin A, such as beta-carotene, have antioxidant properties, helping to protect the eyes from damage caused by free radicals.

• Sources of vitamin A:

  • Animal sources (retinol):
    • The liver (beef, pork, chicken) is the richest source of vitamin A.
    • Egg yolks.
    • Dairy products (milk, cheese, butter).
    • Fish oil.
  • Plant sources (beta-carotene, provitamin a):
    • Carrot.
    • Sweet potato.
    • Pumpkin.
    • Spinach.
    • Cabbage of Kale.
    • Broccoli.
    • Mango.
    • Apricots.

• Symptoms of vitamin A deficiency:

  • Chicken blindness (Nicatalopia): Difficulty vision in conditions of low illumination.
  • Dry eyes (xerophthalmia): The feeling of sand in the eyes, burning, redness.
  • Bito spots: White or silver spots on the conjunctiva caused by the accumulation of keratin.
  • Clothes of cornea: In severe cases, it can lead to blindness.
  • Increased susceptibility to infections: Vitamin A deficiency weakens the immune system, making the eyes more vulnerable to infections.

• Recommendations for vitamin A consumption:

  • The recommended daily dose (RSD) of vitamin A varies depending on age, gender and health. On average, for adult men, RSD is 900 mcg RE (retinol equivalent), and for women – 700 μg RE.
  • Pregnant and lactating women need increased consumption of vitamin A.
  • It is important to remember that excessive consumption of vitamin A in the form of retinol can be toxic, especially for pregnant women. Therefore, caution should be observed when taking additives with vitamin A.
  • The best way to get a sufficient amount of vitamin A is a balanced diet that includes both animals and plant sources.

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. It is also necessary for the synthesis of collagen, protein, which provides the structure and strength of the tissues of the eye, including the cornea and sclerus.

• Vitamin C action mechanisms in maintaining vision:

  • Antioxidant Protection: Vitamin C neutralizes free radicals, unstable molecules that can damage the eye cells and contribute to the development of diseases such as cataracts and age -related macular degeneration (VMD).
  • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, an important structural protein that supports the strength and elasticity of the eye tissue.
  • Crystalian protection: Vitamin C helps to protect the lens of the eye from oxidative damage, which can lead to clouding the lens (cataract).
  • Improving blood circulation: Vitamin C helps to strengthen the walls of blood vessels, improving blood circulation in the eyes and providing them with the necessary nutrients.

• Sources of vitamin C:

  • Fruits:
    • Citrus fruits (oranges, grapefruits, lemon, lime).
    • Berries (strawberries, blueberries, raspberries, cranberries).
    • Kiwi.
    • Guava.
    • Papaya.
  • Vegetables:
    • Pepper (especially red and yellow).
    • Broccoli.
    • Brussels sprouts.
    • Cabbage of Kale.
    • Spinach.
    • Tomatoes.
    • Potato.

• Symptoms of vitamin C deficiency:

  • CINGA: The main sign of vitamin C deficiency, characterized by bleeding gums, teeth loss, slow healing of wounds and fatigue. Although scurvy is rarely found in developed countries, its symptoms can affect the health of the eyes.
  • Easy bruises: Vitamin C deficiency can weaken the walls of blood vessels, which leads to the easy formation of bruises.
  • Fatigue and weakness: Vitamin C is necessary for energy production, so its deficiency can cause fatigue and weakness.
  • Increased susceptibility to infections: Vitamin C plays an important role in the immune system, and its deficit can weaken immune defense.

• Recommendations on the consumption of vitamin C:

  • The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
  • Smokers need more vitamin C, as smoking increases oxidative stress in the body.
  • Vitamin C is water -soluble, so the excess of vitamin is excreted from the body in the urine. However, high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea and abdominal pain.
  • The best way to get a sufficient amount of vitamin C is the use of a variety of fruits and vegetables.

Vitamin E: Cell membrane defender

Vitamin E is another powerful antioxidant that plays an important role in protecting the eyes from damage caused by free radicals. It is especially important for protecting cell membranes, which contain fats and are easily exposed to oxidative damage.

• Vitamin E action mechanisms in maintaining vision:

  • Antioxidant Protection: Vitamin E neutralizes free radicals, preventing damage to the eye cells and reducing the risk of cataracts and ESD.
  • Protection of cell membranes: Vitamin E is a fat -soluble antioxidant, which allows it to effectively protect cell membranes from oxidative damage.
  • Synergetic action with vitamin C: Vitamin E works in synergy with vitamin C, enhancing the antioxidant protection of the eyes.

• Sources of vitamin E:

  • Vegetable oils:
    • Sunflower oil.
    • Safflore oil.
    • Wheat germ oil.
    • Olive oil.
  • Nuts and seeds:
    • Almond.
    • Hazelnut.
    • Sunflower seeds.
    • Peanut.
  • Green sheet vegetables:
    • Spinach.
    • Cabbage of Kale.
    • Broccoli.
  • Avocado.

• Symptoms of vitamin E deficiency:

  • It is rare: Vitamin E deficiency is rare, especially in people who use enough fats in their diet.
  • Muscle weakness: Vitamin E deficiency can lead to muscle weakness and impaired coordination.
  • Neurological problems: In severe cases, vitamin E deficiency can cause neurological problems such as ataxia (impaired coordination of movements) and neuropathy (nerves damage).
  • Retinal damage: In rare cases, vitamin E deficiency can lead to damage to the retina and visual impairment.

• Recommendations for vitamin E consumption:

  • The recommended daily dose of vitamin E is 15 mg (22.4 IU).
  • It is important to remember that high doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.
  • The best way to get a sufficient amount of vitamin E is the use of various products rich in fats such as vegetable oils, nuts and seeds.

B vitamins B: Complex support for the nervous system of the eyes

B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve that transmits optic information from eye to brain.

• Vitamin B1 (TIAMIN): It is necessary for the normal function of the nervous system and glucose metabolism, the main source of energy for eye cells. Tiamine deficiency can lead to damage to the optic nerve and visual impairment.

  • Sources: Pork, whole grain products, legumes, nuts, seeds.
  • Deficiency symptoms: Fatigue, irritability, weakness, peripheral neuropathy.

• Vitamin B2 (Riboflavin): It is important for the production of energy and maintaining the health of the mucous membranes, including the conjunctiva. Riboflavin deficiency can lead to inflammation of the conjunctiva (conjunctivitis), photophobia and visual impairment.

  • Sources: Dairy products, meat, eggs, green leafy vegetables, enriched cereals.
  • Deficiency symptoms: Inflammation of the mucous membranes, cracks in the corners of the mouth, photophobia.

• Vitamin B3 (Niacin): Participates in the metabolism of energy and maintaining the health of the nervous system. Niacin’s deficiency can lead to Pellagra, a disease that can cause damage to the optic nerve and visual impairment.

  • Sources: Meat, poultry, fish, peanuts, mushrooms, enriched cereals.
  • Deficiency symptoms: Dermatitis, Diareia, dementia (pellagra).

• Vitamin B6 (Pyridoxin): E amino acids and the production of neurotransmitters are necessary for the metabolism, which are important for the normal function of the nervous system. The deficiency of pyridoxine can lead to peripheral neuropathy and damage to the optic nerve.

  • Sources: Meat, poultry, fish, bananas, potatoes, enriched cereals.
  • Deficiency symptoms: Peripheral neuropathy, anemia, skin rashes.

• Vitamin B12 (cobalamin): It is important for maintaining the health of nerve cells and DNA production. Cobalamin deficiency can lead to damage to the optic nerve and visual impairment, especially in older people and vegetarians.

  • Sources: Meat, poultry, fish, eggs, dairy products (only animal sources).
  • Deficiency symptoms: Anemia, peripheral neuropathy, memory deterioration.

• Folic acid (vitamin B9): It is necessary for the growth and development of cells, as well as for the production of DNA. Folic acid deficiency during pregnancy can increase the risk of developing defects in the nervous tube in the fetus, which can affect vision.

  • Sources: Green leafy vegetables, legumes, enriched cereals.
  • Deficiency symptoms: Anemia, fatigue, weakness.

• Recommendations for the consumption of B vitamins B:

  • Recommended daily doses of B vitamins vary depending on age, gender and health.
  • Most people get a sufficient amount of group B vitamins from a balanced diet.
  • Vegetarians and vegans may require additional intake of vitamin B12, since it is found only in animal products.
  • People with certain diseases, such as Crohn’s disease and celiac disease, may need more vitamins of group B.

In conclusion, maintaining the health of the eyes and visual acuity requires an integrated approach, including a balanced diet, rich in vitamins and minerals. Vitamins A, C, E and Group B play a key role in protecting the eyes from damage, maintaining the health of the cornea, retina and optic nerve, as well as preventing the development of diseases such as cataracts and the ESR. The inclusion of various products rich in these vitamins in the diet is an important step towards preserving healthy vision for many years. If necessary, after consulting a doctor, you can consider taking vitamin additives to replenish the deficiency. It is important to remember that the excessive consumption of some vitamins can be harmful, so you should adhere to the recommended doses and consult a doctor before taking any additives.