Vitamins for children and adolescents for vision

The article should focus on the main points and key aspects.

Vitamins for children and adolescents for vision: detailed guide

Vision is one of the most important feelings that allows us to perceive the world around us in all its glory. In children and adolescents, the visual system is actively developing, and adequate nutrition plays a key role in ensuring its health and optimal functioning. Vitamins, minerals and other nutrients are necessary to maintain good vision, protect against damage and prevent various eye diseases. In this article, we will consider in detail what vitamins and nutrients are most important to the health of the eyes of children and adolescents, in which products they are contained, and how they can be obtained in sufficient quantities.

Why are vitamins important for children and adolescents?

During the period of active growth and development, the body of a child and a teenager needs an increased amount of vitamins and minerals. Vision is no exception. The lack of certain nutrients can lead to various problems, including:

• Reducing visual acuity: The deficiency of vitamin A, for example, can cause corruption of cornea and deterioration of night vision.
• Increased eye fatigue: The lack of vitamins of group B and antioxidants can lead to eye fatigue, especially with prolonged work at the computer or reading.
• Increasing the risk of developing diseases: A prolonged deficiency of certain vitamins and minerals can increase the risk of cataracts, glaucomas and other serious eye diseases at a more mature age.
• Inflammatory processes: The lack of omega-3 fatty acids and antioxidants can contribute to inflammation of the eyes and the development of dry eye syndrome.
• Slow down recovery after injuries: Vitamin C and zinc play an important role in tissue healing and can accelerate recovery after eye injuries.

Key vitamins and nutrients for the health of the eyes:

Let us consider in detail vitamins and nutrients that play the most important role in maintaining the health of the eyes of children and adolescents.

1. Vitamin A (Retinol):

• Role in vision: Vitamin A is necessary for the formation of rhodopsin, a photosensitive pigment located in the wipes of the retina. Rodopsin provides vision in low light conditions (night vision). Vitamin and also supports the health of the cornea and conjunctiva.
• Deficiency symptoms: Dry eyes, deterioration of night vision (chicken blindness), increased susceptibility to eye infections.
• Sources:
  • Animal products (retinol): Liver, egg yolk, dairy products (butter, whole milk).
  • Plant products (beta -carotene are the predecessor of vitamin A): Carrots, pumpkin, sweet potatoes, spinach, kale cabbage, broccoli, apricots, mangoes.
• Important: Beta-carotene is converted into vitamin A in the body. However, the effectiveness of this process can vary depending on individual characteristics and other factors.

2. Vitamin C (ascorbic acid):

• Role in vision: Vitamin C is a powerful antioxidant that protects the eyes from damage caused by free radicals. It also participates in the synthesis of collagen, an important component of connective tissue that supports the structure of the eye. Vitamin C can help reduce the risk of cataracts and age -related macular degeneration.
• Deficiency symptoms: General weakness, fatigue, bleeding of gums, slow healing of wounds.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (sweet pepper, chili), broccoli, tomatoes, spinach.

3. Vitamin E (tocopherol):

• Role in vision: Vitamin E is also an antioxidant that protects the eye cells from oxidative stress. It is especially important for protecting lipids in the membranes of retinal cells. Vitamin E can help prevent age -related macular degeneration and cataract.
• Deficiency symptoms: It is rare in children and adolescents with full nutrition. In rare cases, it can lead to muscle weakness and neurological problems.
• Sources: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, arachis), seeds (sunflower, pumpkin), avocados, spinach, broccoli.

4. B vitamins:

• Role in vision: B vitamins play an important role in maintaining the health of the nervous system, including the optic nerve. They participate in the metabolism of energy and maintaining the normal function of cells. The lack of vitamins of group B can lead to eye fatigue, neuritis and other vision problems.
  • Vitamin V1 (TIAMIN): Supports optic health.
  • Vitamin B2 (Riboflavin): It is necessary for the normal function of the cornea and lens.
  • Vitamin V3 (Niacin): Improves blood circulation in the eyes.
  • Vitamin B6 (Pyridoxine): It is important for the metabolism of nerve cells.
  • Vitamin V12 (Cobalamin): It is necessary for the normal function of the nervous system, including the visual nerve.
• Deficiency symptoms: Fatigue, weakness, irritability, vision problems (vague, photosensitivity), neurological symptoms.
• Sources:
  • Vitamin V1: Whole grain products (brown rice, oatmeal), pork, legumes (beans, peas), nuts, seeds.
  • Vitamin B2: Dairy products, meat, eggs, green vegetables (spinach, broccoli), mushrooms, enriched cereals.
  • Vitamin B3: Meat, fish, poultry, nuts, seeds, legumes, whole grain products.
  • Vitamin V6: Meat, fish, poultry, legumes, nuts, seeds, bananas, potatoes.
  • Vitamin V12: Animal products (meat, fish, poultry, dairy products, eggs). Vegetarians and vegans are recommended to take additives with vitamin B12.

5. Lutein and Zeaxanthin:

• Role in vision: Luthein and Zeaksantin are carotenoids that accumulate in the makul (central part of the retina) and protect it from damage caused by blue light and free radicals. They act as natural sunglasses for the eyes. Luthein and Zeaksantin can help reduce the risk of age -related macular degeneration and cataracts.
• Deficiency symptoms: There are no specific symptoms of deficiency, but the low level of these carotenoids in the retina can increase the risk of developing age diseases.
• Sources: Dark green leafy vegetables (spinach, cabbage, broccoli), yellow pepper, egg yolk, corn.

6. Omega-3 fatty acids:

• Role in vision: Omega-3 fatty acids (especially DHA and EPA) are important components of the retinal cell membranes. They help maintain the health of the retina, improve vision and reduce the risk of developing dry eyes. DHA plays a key role in the development of vision in infants and children.
• Deficiency symptoms: Dry eyes, visual impairment, increased susceptibility to inflammation.
• Sources: Bold fish (salmon, tuna, sardines, herring, mackerel), linen seeds, chia seeds, walnuts, linseed oil, additives with fish oil or algae oil.

7. Zinc:

• Role in vision: Zinc is necessary for transporting vitamin A from the liver to the retina, where it is used for the production of rhodopsin. He is also an antioxidant and plays a role in maintaining the health of the macula. Zinc can help slow down the progression of age -related macular degeneration.
• Deficiency symptoms: Deterioration of night vision, reduction of visual acuity, white spots on nails, slowing down, deterioration of immunity.
• Sources: Meat (beef, pork, poultry), seafood (oysters, crabs), legumes (beans, lentils), nuts, seeds, whole grain products, dairy products.

8. Selenium:

• Role in vision: Selenium is an antioxidant that works in combination with vitamin E to protect the eyes from damage caused by free radicals. He can also help reduce the risk of cataracts.
• Deficiency symptoms: Muscle weakness, fatigue, impairment of immunity.
• Sources: Brazilian nuts, fish (tuna, halves, sardins), meat (beef, bird), eggs, sunflower seeds, mushrooms.

9. Bioflavonoids:

• Role in vision: Bioflavonoids, also known as vitamin P, are antioxidants that strengthen blood vessels in the eyes and protect them from damage. They can help reduce the risk of developing diabetic retinopathy and other diseases associated with damage to vascular eyes.
• Deficiency symptoms: It is rare with a balanced diet.
• Sources: Citrus fruits (especially the peel and white pulp), berries (blueberries, raspberries, cranberries), onions, garlic, green tea, buckwheat.

How to ensure sufficient consumption of vitamins and minerals for vision:

The best way to ensure sufficient consumption of vitamins and minerals for the health of the eyes is a balanced and diverse diet, including:

• A variety of fruits and vegetables: Strive for the use of a wide range of fruits and vegetables of different colors to get all the necessary vitamins, minerals and antioxidants.
• Fat fish: Try to eat fatty fish at least twice a week.
• Nuts and seeds: Add nuts and seeds to your diet as snacks or ingredients for dishes.
• Whole grain products: Give preference to whole grain products instead of refined to get more vitamins of group B and fiber.
• A sufficient amount of liquid: Make sure that a child or a teenager drinks enough water during the day to maintain normal hydration and prevent dry eyes.

Is it worth taking vitamin supplements?

In most cases, children and adolescents who receive a balanced diet do not need vitamin additives for vision. However, in some cases, the doctor may recommend the technique of additives:

• If there is a deficiency of vitamins and minerals: If a child or a teenager is diagnosed with a deficiency of certain vitamins or minerals (for example, vitamin A or zinc), the doctor may prescribe appropriate additives to replenish the deficit.
• With certain diseases: In some diseases, such as cystic fibrosis or celiac disease, the absorption of vitamins and minerals can be impaired, and additives may be required.
• With limited nutrition: Vegetarians, vegans and children with food allergies may require additives to provide a sufficient amount of certain nutrients, such as vitamin B12, omega-3 fatty acids or zinc.
• With increased needs: During periods of intensive growth or with increased physical activity, the need for vitamins and minerals may increase, and in some cases, additives may be required.

Important: Before taking any vitamin additives, you need to consult a doctor. Self -medication can be dangerous to health.

Other factors affecting vision:

In addition to proper nutrition, other factors affect the vision of children and adolescents:

• Heredity: A genetic predisposition can play a role in the development of some eye diseases.
• Environment: The prolonged exposure to bright sunlight without eye protection can damage the retina and lens.
• Time spent in front of the screen: Excessive use of computers, smartphones and other electronic devices can lead to fatigue of the eyes, dry eyes and increased risk of myopia.
• Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify vision problems at an early stage and start treatment in a timely manner.

Recommendations for maintaining the health of the eyes:

• Provide a balanced and diverse diet, rich in vitamins and minerals.
• Limit the time spent in front of the screen and take breaks every 20-30 minutes.
• Use moisturizing eye drops with dry eyes.
• Wear sunglasses with an ultraviolet radiation on the street.
• Regularly undergo examinations by an ophthalmologist.
• Provide sufficient lighting when reading and working at a computer.
• Follow the posture when reading and working at the computer.
• Teach the child the correct hygiene of the eye.

In conclusion:

Caring for the vision of children and adolescents is an important investment in their future. Proper nutrition, rich in vitamins and minerals, as well as compliance with other recommendations on visual hygiene, will help to ensure the health of the eyes and optimal vision for many years. Do not forget about the importance of regular examinations for an ophthalmologist for the timely detection and treatment of any vision problems.