Vitamins and minerals for the health of the eyes

Vitamins and minerals for the health of the eyes: A complex guide for maintaining vision

Eye health is an important aspect of overall well -being, which is often underestimated. Maintaining optimal vision and preventing age -related changes, such as macular degeneration (AMD) and cataracts, requires an integrated approach. A key role in this is played by proper nutrition, including a sufficient amount of vitamins and minerals. This guide will provide detailed information about the most important nutrients necessary for maintaining the health of the eyes, mechanisms of their action, sources and recommended dosages.

Vitamin A: Corridgeal stone of the health of the cornea and night vision

Vitamin A is a fat -soluble vitamin, critical to maintain the health of the cornea, a transparent outer shell of the eye. It also plays a key role in the functioning of the rhodopsin, the retinal pigment, which allows us to see in low light conditions. Vitamin A deficiency can lead to dry eyes, night blindness and, ultimately, to damage to the cornea and blindness.

• The mechanism of action: Vitamin A is converted into retinal, which is associated with opsin, protein in retinal sticks, forming rhodopsin. When the light enters the rhodopsin, it breaks up, generating a nervous impulse that is transmitted to the brain, allowing us to see. Vitamin and also supports the health of epithelial tissues, including the cornea, ensuring its moisturizing and protection against infections.
• Sources:
  • Animal sources: Beef liver (the richest source), eggs, dairy products (especially whole).
  • Plant sources (provitamin a): Carrots, pumpkin, sweet potatoes, spinach, kale cabbage, mango, apricots. These products contain beta-carotene, which the body transforms into vitamin A. The effectiveness of transformation depends on many factors, including the state of health of the intestinal and the general state of nutrition.
• Recommended dosage: The recommended daily dose (RSD) of vitamin A is 900 μg for men and 700 μg for women. The upper permissible limit of consumption is 3,000 mcg per day. It is important not to exceed this limit, since an excess of vitamin A can be toxic.
• Precautions: Pregnant women should be especially careful with vitamin A consumption, since excess can cause congenital defects. People with liver diseases should also consult a doctor before taking additives with vitamin A.

Vitamin C: Powerful antioxidant to protect the lens

Vitamin C (ascorbic acid) is a water -soluble vitamin and a powerful antioxidant that plays an important role in protecting the eyes from oxidative stress caused by free radicals. It is especially important for the health of the lens, a transparent structure inside the eye, which focuses light on the retina. Oxidizing stress is one of the main factors contributing to the development of cataracts, clouding the lens, which leads to visual impairment.

• The mechanism of action: Vitamin C neutralizes free radicals, preventing damage to proteins and lipids in the lens. It also contributes to the synthesis of collagen, protein, which provides structural support for the cornea and other eye tissues. In addition, vitamin C improves the absorption of other important antioxidants such as vitamin E.
• Sources:
  • Citrus fruits (oranges, grapefruit, lemons, lime)
  • Berries (strawberries, blueberries, raspberries, currants)
  • Pepper (especially red and yellow Bulgarian pepper)
  • Broccoli, Brussels cabbage, cauliflower
  • Tomatoes, potatoes (especially with a peel)
• Recommended dosage: Vitamin C RSD is 90 mg for men and 75 mg for women. Smokers are recommended to increase consumption by 35 mg per day, as smoking reduces the level of vitamin C in the body. The upper permissible limit of consumption is 2000 mg per day.
• Precautions: Reception of large doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other side effects. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

Vitamin E: Protection of cell membranes and AMD prevention

Vitamin E is a fat -soluble vitamin and a powerful antioxidant that protects cell membranes in the eyes from damage to free radicals. It is especially important for the prevention of age -related macular degeneration (AMD), the main reason for loss of vision in people over 50 years old. AMD affects the macula, the central part of the retina, which is responsible for acute vision.

• The mechanism of action: Vitamin E prevents the oxidation of polyunsaturated fatty acids in the cell membranes of the retina, protecting them from damage to free radicals. It can also improve the function of other antioxidants such as vitamin C. Studies have shown that taking vitamin E in combination with other antioxidants can slow down AMD progression.
• Sources:
  • Vegetable oils (sunflower, safflore, corn, olive)
  • Nuts and seeds (almonds, hazelnuts, sunflower seeds, pumpkin seeds)
  • Green sheet vegetables (spinach, cabbage)
  • Avocado
  • Wheat germs
• Recommended dosage: Vitamin E RSD is 15 mg (22.4 IU) for adults. The upper permissible limit of consumption is 1000 mg per day.
• Precautions: Taking large doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants. People with blood diseases should consult a doctor before taking high doses of vitamin E.

Zinc: key mineral for the health of the retina and night vision

Zinc is an important mineral that plays a key role in maintaining the health of the retina and night vision. It is a component of many enzymes involved in the metabolism of vitamin A and the formation of rhodopsin, the pigment necessary for vision in low illumination. Zinc also helps to transport vitamin A from the liver to the retina.

• The mechanism of action: Zinc is involved in the activation of retinaldehyde dehydrogenase, the enzyme necessary for the transformation of retinol (vitamin A) into retinal, the predecessor of Rhodopsin. It also protects the retina from oxidative stress and helps to restore the eye tissue.
• Sources:
  • Red meat (beef, pork)
  • Bird (chicken, turkey)
  • Seafood (oysters, crabs, lobsters)
  • Legumes (beans, lentils, peas)
  • Nuts and seeds (cashews, pumpkin seeds)
  • Whole grain products (oatmeal, brown rice)
• Recommended dosage: Zinc RSD is 11 mg for men and 8 mg for women. The upper permissible limit of consumption is 40 mg per day.
• Precautions: Reception of large doses of zinc (more than 40 mg per day) can cause nausea, vomiting, diarrhea and a decrease in immunity. He can also prevent the assimilation of copper. Therefore, with prolonged use of zinc, it is recommended to take copper additionally.

Luthein and Zeaksantin: Powerful antioxidants to protect macula

Luthein and Zeaksantin are carotenoids, pigments that are concentrated in the makula, the central part of the retina. They are powerful antioxidants that protect the macule from damage to blue light and oxidative stress. Luthein and Zeaksantin play an important role in AMD prevention and cataracts.

• The mechanism of action: Luthein and zeaxantin absorb harmful blue light, which can damage the retinal cells. They also neutralize free radicals, preventing oxidative damage to the macula. Studies have shown that a higher level of lutein and zeaxantin in the retina is associated with a lower risk of AMD.
• Sources:
  • Dark green leafy vegetables (spinach, cabbage, leaf beets)
  • Egg yolk
  • Corn
  • Pepper (especially orange and yellow bell pepper)
  • Kiwi, grapes, oranges
• Recommended dosage: There is no official RSD for Luthein and Zeaksanthin, but most studies recommend consuming 10 mg of lutein and 2 mg of zexanthin per day.
• Precautions: Luthein and Zeaksantin are considered safe in recommended doses. However, as with any additives, it is recommended to consult a doctor before taking the appointment, especially if you have any chronic diseases or you take medications.

Omega-3 fatty acids: maintaining the health of tear film and prevention of dry eyes

Omega-3 fatty acids are indispensable fatty acids that play an important role in maintaining the health of the lacrimal film, a thin layer of fluid, which covers and protects the surface of the eye. The omega-3 deficiency can lead to dry eyes, a condition characterized by insufficient moisture of the surface of the eye, which causes discomfort, redness and deterioration of vision.

• The mechanism of action: Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (preshase acid), reduce inflammation in the lackeys, improving the production of tear fluid. They also stabilize the tear film, preventing its rapid evaporation.
• Sources:
  • Fat fish (salmon, tuna, mackerel, sardines, herring)
  • Linen seeds, chia seeds, walnuts (contain ALA, alpha-linolenic acid, which the body must transform into EPA and DHA, but the effectiveness of the transformation is limited)
  • Algae oil (DHA source for vegetarians and vegans)
• Recommended dosage: There is no official RSD for omega-3 fatty acids, but most experts recommend consuming 250-500 mg EPA and DHA per day to maintain overall health. For the treatment of dry eyes, higher doses may be required, which should be discussed with a doctor.
• Precautions: Taking large doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants. Omega-3 fatty acids can also interact with some drugs. Therefore, it is important to consult a doctor before taking additives with omega-3 fatty acids.

Other important nutrients for the health of the eyes:

• Bioflavonoids: Antioxidants that help strengthen the capillaries in the eyes and improve vision. Contained in citrus fruits, berries, onions and garlic.
• Selenium: A mineral that protects the eye cells from damage by free radicals. Contained in Brazilian nuts, tuna, eggs and mushrooms.
• TIAMIN (VITAMIN B1): It is necessary for the normal functioning of the nervous system, including the visual nerve. Contained in pork, legumes and whole grains.
• Riboflavin (vitamin B2): An antioxidant that helps protect the eyes from cataracts. Contained in dairy products, eggs and green leafy vegetables.
• Niacin (Vitamin B3): It is necessary for energy metabolism in eye cells. Contained in meat, poultry, fish and peanuts.

Eye health recommendations:

• A variety of nutrition: Use a variety of products rich in vitamins, minerals and antioxidants to provide the body with all the necessary nutrients to maintain the health of the eyes.
• Eat a lot of fruits and vegetables: Fruits and vegetables are excellent sources of vitamins C, E, lutein and zeaxantin, which are important for protecting the eyes from oxidative stress and AMD.
• Include fatty fish in the diet: Fat fish is an excellent source of omega-3 fatty acids, which are important for maintaining the health of tear film and preventing dry eyes.
• Limit the consumption of processed products: Processed products often contain little nutrients and many harmful ingredients, such as sugar, trans fats and sodium, which can negatively affect the health of the eyes.
• Drink enough water: Enough water consumption is necessary to maintain moisturizing the whole body, including eyes.
• Visit an ophthalmologist regularly: Regular examinations of an ophthalmologist are important for the early detection and treatment of any vision problems.

Eye -making supplements: when are they necessary?

Despite the fact that the best way to obtain the necessary vitamins and minerals is a balanced diet, in some cases additives may be required. Such cases include:

• Age macular degeneration (AMD): Studies have shown that taking certain additives containing vitamins C and E, zinc, copper, lutein and zeaxantin can slow down AMD progression.
• Dry eyes: Additions with omega-3 fatty acids can help reduce the symptoms of dry eyes.
• Malnutrition: People who do not receive enough nutrients from their diet can consider taking multivitamins or individual additives to replenish the deficit.
• Certain diseases: Some diseases, such as diabetes and gluten disease, can affect the absorption of nutrients and increase the need for certain vitamins and minerals.

Before you start taking any additives, you need to consult a doctor to determine whether they are suitable for you and in what dosage. The doctor can also check the level of vitamins and minerals in your body to detect a deficiency.

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