The best vitamins for vision: Review

The best vitamins for vision: Review

I. Understanding the importance of vitamins for the health of the eyes

Vision, one of the most important feelings, plays a key role in our everyday life. From reading and work to driving and enjoying the beauty of the world, our eyes are constantly working to provide us with a clear and clear image. However, over time, the effects of external factors, such as ultraviolet radiation, environmental pollution, malnutrition and age -related changes, can negatively affect the health of our eyes and lead to visual impairment.

In maintaining the health of the eyes, vitamins and minerals play an important role. They act as powerful antioxidants, protecting the eye cells from damage caused by free radicals. In addition, some vitamins are necessary for the normal functioning of the visual system, including a retina, lens and cornea. The lack of certain vitamins can lead to the development of various eye diseases, such as cataracts, age -related macular degeneration (VMD), dry eyes and glaucoma.

In this article, we will consider the best vitamins for vision, their beneficial properties, sources and recommended dosages. We will also discuss how to choose the right vitamin complexes to maintain the health of the eyes and prevent age -related changes.

II. The main vitamins for the health of the eyes

A. Vitamin A (Retinol)

Vitamin A, also known as retinol, plays an important role in maintaining the health of the cornea, the external transparent shell of the eye. It is also necessary for the functioning of a rhodopsin, a photosensitive pigment located in the retinal cells, which allows us to see in low light conditions.

• Useful properties:

  • It improves night vision: vitamin A is necessary for the synthesis of rhodopsin, the pigment responsible for vision in the dark. The disadvantage of vitamin A can lead to “chicken blindness”, difficulty in vision in conditions of low illumination.
  • Supports corneal health: vitamin A helps to moisturize the cornea and protects it from infections and damage.
  • Prevents dry eyes: vitamin A helps maintain the normal function of the lacrimal glands, preventing dryness and eye irritation.
  • Improves the overall health of the eyes: vitamin A is a powerful antioxidant that protects the eye cells from damage caused by free radicals.

• Sources:

  • Animal products: liver, egg yolks, dairy products (milk, cheese, butter).
  • Plant products (provitamin a-beta-carotene): carrots, sweet potatoes, spinach, pumpkin, mango, apricots.

• Recommended dosage:

  • Adults: 900 μg of retinol (equivalent to 3000 IU) for men and 700 μg of retinol (equivalent to 2333 IU) for women.
  • Important: excessive consumption of vitamin A can be toxic. Before taking high doses of vitamin A, you should consult a doctor.

B. Vitamin C (ascorbic acid)

Vitamin C, a powerful antioxidant, plays an important role in protecting the eye cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, a protein that supports the structure and elasticity of the eye tissue, including the cornea and the lens.

• Useful properties:

  • It protects from oxidative stress: vitamin C neutralizes free radicals that can damage the eye cells and lead to the development of cataracts and age -related macular degeneration (VMD).
  • It supports the health of the lens: vitamin C helps to prevent the oxidation of the lens, which can lead to clouding and development of cataracts.
  • Strengthens the blood vessels of the eyes: vitamin C helps to strengthen the walls of blood vessels, improving the blood supply to the retina and preventing the development of diabetic retinopathy.
  • Improves the absorption of other nutrients: vitamin C helps to absorb other vitamins and minerals important for vision, such as vitamin E and zinc.

• Sources:

  • Fruits: citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, currants.
  • Vegetables: broccoli, Brussels cabbage, sweet pepper, spinach, tomatoes.

• Recommended dosage:

  • Adults: 75 mg for women and 90 mg for men.
  • Smokers: It is recommended to increase the dose by 35 mg, since smoking depleted vitamin C reserves in the body.

C. Vitamin E (Tokoferol)

Vitamin E, another powerful antioxidant, helps to protect the eye cells from damage caused by free radicals. It is especially important for protecting membranes of cells containing fatty acids from oxidation.

• Useful properties:

  • It protects from oxidative stress: vitamin E neutralizes free radicals, protecting the retinal cells and lens from damage.
  • Prevents cataracts: vitamin E helps prevent the oxidation of the lens, reducing the risk of cataracts.
  • Improves blood circulation in the eyes: vitamin E helps to expand blood vessels, improving the blood supply to the retina and other eye structures.
  • Protects from age -related macular degeneration (VMD): Vitamin E in combination with other antioxidants such as vitamin C and zinc, can help slow down the progression of the EMD.

• Sources:

  • Vegetable oils: sunflower, safflore, olive oil.
  • Nuts and seeds: almonds, hazelnuts, sunflower seeds, pumpkin seeds.
  • Green sheet vegetables: spinach, broccoli.
  • Wheat germs.

• Recommended dosage:

  • Adults: 15 mg (22.4 IU) per day.

D. B vitamins

B vitamins play an important role in maintaining the health of the nervous system, including the visual nerve that transmits optic signals from the eyes to the brain. They are also necessary for the production of energy and maintaining the normal functioning of the eye cells.

• Vitamin B1 (TIAMIN): It is necessary for the normal functioning of the nervous system and metabolism of carbohydrates. Vitamin B1 deficiency can lead to damage to the optic nerve and visual impairment.

• Vitamin B2 (Riboflavin): It is important for the health of the cornea and protection against cataracts. Riboflavin also participates in the metabolism of other vitamins, including vitamin A.

• Vitamin B3 (Niacin): Improves blood circulation in the eyes and protects against glaucoma.

• Vitamin B6 (Pyridoxin): It is necessary for the normal functioning of the nervous system and is involved in the metabolism of amino acids necessary for the health of the eyes.

• Vitamin B12 (cobalamin): It is important for the health of nerve cells, including optic cells. Vitamin B12 deficiency can lead to damage to the optic nerve and visual impairment.

• Sources:

  • Meat, poultry, fish, eggs, dairy products (vitamin B12).
  • Whole grain products, nuts, seeds, legumes, green leafy vegetables (vitamins B1, B2, B3, B6).

• Recommended dosage:

  • Depends on the specific vitamin of group B. It is recommended to obtain a sufficient amount of B vitamins from a variety of diet. In case of deficiency, the doctor may prescribe vitamin additives.

III. Important minerals for the health of the eyes

A. Zinc

Zinc, trace element, plays an important role in maintaining the health of the retina and lens. It is also necessary for the normal functioning of vitamin A and eye protection from oxidative stress.

• Useful properties:

  • Supports the health of the retina: zinc is an important component of enzymes involved in the metabolism of the retina. It also helps to transport vitamin A from the liver to the retina.
  • Protects from age -related macular degeneration (VMD): zinc in combination with other antioxidants such as vitamin C and vitamin E, can help slow down the progression of the VMD.
  • Prevents the development of cataracts: zinc helps to protect the lens from oxidation, reducing the risk of cataracts.
  • Improves night vision: zinc is necessary for the normal functioning of rhodopsin, pigment responsible for vision in the dark.

• Sources:

  • Meat, poultry, seafood (especially oysters).
  • Nuts, seeds, legumes.
  • Whole grain products.

• Recommended dosage:

  • Adults: 8 mg for women and 11 mg for men.
  • Important: excessive zinc consumption can lead to copper deficiency.

B. Selenium

Selenium, a trace element, acts as an antioxidant, protecting the eye cells from damage caused by free radicals. It is also important for the normal functioning of the thyroid gland, which plays a role in maintaining the health of the eyes.

• Useful properties:

  • It protects from oxidative stress: selenium is a component of the enzyme glutathioneperoxidase, which neutralizes free radicals and protects the eye cells from damage.
  • Prevents the development of cataracts: selenium helps to protect the lens from oxidation, reducing the risk of cataracts.
  • It improves the function of the thyroid gland: the healthy function of the thyroid gland is important for maintaining the health of the eyes.

• Sources:

  • Seafood (tuna, cod, shrimp).
  • Brazilian nuts.
  • Meat, poultry.
  • Whole grain products.

• Recommended dosage:

  • Adults: 55 μg per day.

IV. Carotinoids for the health of the eyes

Carotinoids, a group of pigments contained in plant products, have powerful antioxidant properties and play an important role in maintaining the health of the eyes. The two most important carotenoids for vision are Luthein and Zeaksantin.

A. Luthein and Zeaksantin

Luthein and Zeaksantin are carotenoids that concentrate 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 retina from damage.

• Useful properties:

  • They protect against age -related macular degeneration (VMD): Luthein and Zeaksantin help protect the macula from damage caused by oxidative stress and ultraviolet radiation, reducing the risk of VMD.
  • Prevent cataracts: lutein and zeaxantin help to protect the lens from oxidation, reducing the risk of cataracts.
  • Improve visual function: lutein and zeaxantin can improve visual acuity, contrast sensitivity and reduce photosensitivity.

• Sources:

  • Green leaf vegetables: spinach, cabbage, salad Romen.
  • Egg yolks.
  • Corn.
  • Pumpkin.
  • Pepper.

• Recommended dosage:

  • There is no official recommended dosage, but many studies show that the consumption of 10 mg of lutein and 2 mg of zexanthin per day can be useful for the health of the eyes.

V. Other beneficial substances for the health of the eyes

A. Omega-3 fatty acids

Omega-3 fatty acids, especially DHA (non-zahexaenic acid), are important components of the cell membranes of the retina and play an important role in maintaining its health.

• Useful properties:

  • Support the health of the retina: DHA is the main structural component of the retina and is necessary for the normal functioning of visual cells.
  • Prevent dry eyes: omega-3 fatty acids help reduce inflammation and improve the function of the lacrimal glands, preventing dry eyes.
  • Reduce the risk of age-related macular degeneration (VMD): omega-3 fatty acids can help reduce the risk of the development of the VMD.

• Sources:

  • Fat fish: salmon, tuna, sardins, mackerel.
  • Flaxseed seeds, chia seeds, walnuts (contain ALA, alpha-linolenic acid, which can be transformed into DHA in the body, but in a small amount).
  • Addresses with fish oil or crooked oil.

• Recommended dosage:

  • It is recommended to consume at least 250-500 mg DHA and EPA (eicopascentenoic acid) per day.

B. Anthocyani

Anthocials, a group of pigments contained in dark berries, such as blueberries, cranberries and blackberries, have powerful antioxidant properties and can help improve vision.

• Useful properties:

  • Protect from oxidative stress: anthocyans neutralize free radicals, protecting the eye cells from damage.
  • They improve night vision: anthocyans can improve the adaptation of the eyes to darkness and improve night vision.
  • Improve blood circulation in the eyes: anthocyans help strengthen blood vessels and improve the blood supply to the retina.
  • Reduce the risk of age -related macular degeneration (VMD): Anthocyans can help protect the retina from damage associated with the VMD.

• Sources:

  • Blueberries, cranberries, blackberries, black currants, cherry.
  • Red cabbage, eggplant.

• Recommended dosage:

  • There is no official recommended dosage, but many studies show that the use of products rich in anthocyans can be useful for the health of the eyes.

VI. The choice of vitamin complexes for vision

When choosing vitamin complexes for vision, the following factors should be taken into account:

• Composition: Make sure that the complex contains the necessary vitamins and minerals, such as vitamins A, C, E, zinc, selenium, lutein and zeaxantin.
• Dosage: Pay attention to the dosage of each vitamin and mineral. Make sure that the dosage complies with your needs and does not exceed the recommended norms.
• Quality: Choose vitamin complexes from famous and reliable manufacturers. Check the availability of quality certificates.
• Output form: Vitamins are available in various forms, such as tablets, capsules, chewing tablets and liquid forms. Choose a form that is most convenient for you.
• Individual needs: Consult a doctor or ophthalmologist to determine which vitamins and minerals you need, and in what dosage.

VII. Eye health products

In addition to taking vitamin complexes, it is important to use a variety of products rich in vitamins, minerals and antioxidants to maintain the health of the eyes.

• Green sheet vegetables: Spinach, cabbage Kale, salad of Roman (rich in Lutein and Zeaksanthin).
• Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, mangoes, apricots (rich in beta-carotene).
• Citrus fruit: Oranges, lemons, grapefruits (rich in vitamin C).
• Nuts and seeds: Almonds, hazelnuts, sunflower seeds, pumpkin seeds (rich in vitamin E).
• Fat fish: Salmon, tuna, sardins, mackerel (rich in omega-3 fatty acids).
• Berries: Blueberries, cranberries, blackberries (rich in anthocyans).
• Eggs: Egg yolks (rich in lutein and zeaxantin).

VIII. Eye health tips

• Regularly undergo examinations at the ophthalmologist: Regular examinations will help identify vision problems at an early stage and prevent their progression.
• Protect your eyes from the sun: Wear sunglasses that block 100% UVA and UVB rays.
• Observe visual hygiene: Take breaks when working at the computer to give your eyes to rest. Look into the distance every 20 minutes for 20 seconds (rule 20-20-20).
• Do not smoke: Smoking increases the risk of cataracts, VMD and other eye diseases.
• Maintain healthy weight: Obesity and overweight increase the risk of diabetes, which can lead to diabetic retinopathy.
• Control blood pressure and cholesterol: High blood pressure and high cholesterol can damage blood vessels in the eyes.
• Use enough water: A sufficient amount of water helps to maintain moisturizing the eyes and prevents dry eyes.
• Sleep enough: The lack of sleep can lead to eye fatigue and visual impairment.
• Wear adjusting glasses or contact lenses, if necessary: Properly selected glasses or lenses will help improve vision and reduce the load on the eyes.
• Consider the possibility of taking vitamin complexes for vision: Vitamin complexes can help make up for the lack of necessary vitamins and minerals and support the health of the eyes.

IX. Possible risks and side effects

Although vitamins and minerals are necessary for the health of the eyes, it is important to remember that the excessive consumption of some of them can be harmful.

• Vitamin A: Excessive consumption of vitamin A can lead to toxicity, causing symptoms such as nausea, vomiting, headache and liver damage.
• Vitamin E: High doses of vitamin E can increase the risk of bleeding.
• Zinc: Excessive zinc consumption can lead to copper deficiency.
• Beta-carotene: In smokers, high doses of beta-carotene can increase the risk of lung cancer.

Before taking vitamin additives, it is necessary to consult a doctor to determine the correct dosage and avoid possible risks and side effects. It is especially important to consult a doctor if you have any chronic diseases or take any medicine.

X. Final recommendations

Eye health is an important component of general health and well -being. Proper nutrition, a healthy lifestyle and regular examinations of an ophthalmologist will help maintain vision for many years. Vitamins and minerals play an important role in maintaining the health of the eyes, but are not a panacea. It is important to use a variety of foods rich in nutrients, and observe visual hygiene. Before taking vitamin additives, it is necessary to consult a doctor to determine the correct dosage and avoid possible risks and side effects.