Vitamins and products for vision: what they are, how to choose them and how to take them.
Human health largely depends on whether the body has enough certain vitamins and minerals. This also applies to vision. There are vitamins and minerals that have a positive effect on the condition of the eyes.
With an unbalanced diet, the body may lack certain nutrients, and in this case, vision problems arise..
However, it should be understood that vitamins for vision are not able to “cure” myopia, hyperopia or astigmatism. These disorders are associated with the irregular shape of the eyeball and the features of the refractive media of the eye, and it will not be possible to correct this by taking any vitamins or biologically active additives (dietary supplements). However, it is worth taking vitamins if you are tormented by questions:
how to normalize eye function; how to slow down age-related changes in the retina; how to provide nutrition to the retina in the presence of its degeneration, which can occur with a high degree of myopia.
Most vitamins are not synthesized in the body. This means that nutrients must come from the outside, with food. But, firstly, a person may not eat certain foods, simply because he does not like them..
Secondly, there are seasonal products that periodically disappear from store shelves or
become much more expensive, while eyes need vitamins all year round. That is why it is recommended to use various vitamin complexes and dietary supplements that compensate for the lack of substances that the body needs. But in order to avoid possible problems, before starting the course, you must definitely get the advice of a specialist. !
What vitamins are good for the eyes.
Vitamin A, or retinol, strengthens the cornea of the eye and has a positive effect on visual acuity. If the body lacks it, problems appear with the synthesis of the visual pigment rhodopsin, so-called night blindness occurs – the inability to clearly see objects at dusk or in the dark. Color perception may also be impaired.
Vitamin A is found in blueberries, carrots and grapefruit, beef and pork liver, and fish oil. Its daily allowance for an adult is 1.5 mg..
Vitamins do not cure vision defects, but can normalize eye function.
Vitamin B1, or thiamine, is responsible for the smooth transmission of nerve impulses between the visual system and the brain, and also helps to normalize intraocular pressure. It is found in wholemeal wheat bread, soybeans, peas, spinach, and also in pork and beef kidneys and liver. An adult man needs from 1.2 to 2.1 mg of thiamine per day, and a woman – from 1.1 to 1.5 mg.
Vitamin B2, or riboflavin, is an excellent vitamin for vision; it improves blood circulation in the vessels of the eye. It also has a positive effect on color perception and night vision. An important source of this substance is sunflower seeds, it is also found in green vegetables and eggs.
An adult needs from 1.5 to 3 mg of riboflavin per day.
Vitamin B6, or cyanocobalamin, ensures normal blood circulation in the eyes and stable functioning of nerve fibers. Sources of cyanocobalamin are eggs, liver and fish. The daily human need for it is approximately 4 mg.
Vitamin C, or ascorbic acid, is responsible for the blood supply to the eyes and provides additional protection against ultraviolet radiation. It is an antioxidant, and thanks to it, the eyes suffer less from oxidative stress. Vitamin C is found in blueberries, rose hips, carrots, many other berries, vegetables and fruits, and beef.
An adult man needs up to 90 mg of this vitamin per day, and a woman – up to 75 mg.
Vitamin E, or tocopherol, like vitamin C, protects the eyes from oxidative stress. It increases the elasticity of the capillaries and improves their permeability. Tocopherol is found in carrots, sea buckthorn, spinach, broccoli, eggs, liver, vegetable and butter.
The daily requirement of the body is: for an adult man – 10 mg, for a woman – 8 mg.
Among the substances beneficial to the eyes, it should also be noted:
beta-carotene – it has an antioxidant effect and is comparable in effectiveness to vitamin A, while, unlike ascorbic acid, when taken in large doses, it does not have a toxic effect on the body. Beta-carotene is found in carrots, pumpkin, melon, apricots, blueberries, tomatoes and many other fruits, vegetables and berries, especially yellow and orange; lutein – fights against age-related changes in the retina and helps prevent lens clouding; sources of lutein – spinach, parsley, peas, pumpkin; zinc is an antioxidant substance, and it also improves the absorption of vitamin A; found in wheat bran, legumes, potatoes, nuts, red meat; selenium – also has antioxidant properties and can slow down age-related retinal degradation; its sources are sunflower seeds, pink salmon, tuna, chicken eggs, cottage cheese, beans; anthocyanins – substances useful for vision, contained primarily in blueberries and black currants, perform many useful functions: they act as antioxidants, strengthen the walls of retinal blood vessels, and improve vision at night; flavonoids – these substances strengthen blood vessels and have a positive effect on collagen fibers in the cornea, and they are contained in dark chocolate, in which the proportion of cocoa is at least 75%; polyunsaturated fats and fatty acids, which are sourced from tuna, salmon and other fish, as well as cod liver, have good antioxidant properties.
The body needs a variety of vitamins for vision and other beneficial substances that are found in many foods. It is not always possible to balance your menu in such a way as to get everything your eyes need. In addition, other organs also need certain nutrients to function normally.
Therefore, it makes sense to pay attention to specially selected vitamin complexes..
In order for the body to receive enough useful vitamins, it is necessary to provide a varied diet..
Hypervitaminosis is an excess of one or another vitamin in the body. In some cases, consuming a certain substance in excess will not affect your health in any way. But there are vitamins for eye vision, an overdose of which can be dangerous. An example of this is retinol or vitamin A. If there is much more of it in the body than is required, consequences such as:
impaired absorption of vitamin B12; the formation of kidney stones; increased irritability; drowsiness; headaches; vomiting; dry skin.
Therefore, vitamin A can be replaced with beta-carotene, which, even with excessive consumption, does not cause negative effects. The main side effect of too much beta-carotene in the body is discoloration of the skin, especially on the palms and soles. The skin turns yellow, but this effect is temporary and wears off quickly.
How to choose vitamins for vision.
Vitamins and dietary supplements are not considered medicines, so you can buy them at the pharmacy without showing a doctor’s prescription. But still it is worth contacting an ophthalmologist and get advice from him. This is necessary in order to:
choose the most effective option; avoid the risk of hypervitaminosis.
Your lifestyle and the state of the body as a whole matter. For example, not all vitamins can be consumed during pregnancy. And for children, special complexes are most often developed, taking into account the age norms of the need for vitamins and minerals..
Vitamins that improve vision are necessary primarily for people over 40 years old. They can slow down age-related changes in the structures of the eye. It is also worth using them for people with certain diseases – hypertension, atherosclerosis, diabetes mellitus. These diseases entail an increased risk of disruption of the blood supply to the eyes.
But vitamins will be useful to everyone who wants to normalize the functioning of the organs of vision..
Most vitamin complexes, dietary supplements and other similar non-medicinal products that have a positive effect on the eyes can be divided into three main groups:
carotenoid-based – contain primarily beta-carotene and / or lutein; based on anthocyanins; universal – they contain both carotenoids and anthocyanins.
However, for normal functioning of the eyes, other substances, vitamins and trace elements are also needed. They can also be part of one or another complex..
When choosing the right product, pay attention not only to its cost. The first thing to look closely at is the composition. It is necessary to look not only at what vitamins and other substances are contained in a certain complex, but also at their percentage..
Often, manufacturers include in their products a large number of auxiliary components that do not affect vision in any way..
You should also find out if there have been any vitamin studies that have caught your attention. Usually, information about studies and their confirmed efficacy and safety is in the instructions..
In addition, the instructions must indicate contraindications and possible side effects..
From the instructions you will learn about how and with what frequency it is recommended to take vitamins..
Vitamins are offered in various forms. It can be:
pills; capsules; solutions – they are produced for those who, for whatever reason, cannot swallow tablets and capsules, and are most often intended for children.
It is quite convenient to use vision pills and capsules: most manufacturers have a dosage of 1 pc. in a day.
If you need vitamins for a child, be sure to read the instructions to clarify from what age you can take this or that complex or dietary supplement.
It is important to remember that vitamins for vision alone do not cure any disease or correct myopia, hyperopia or astigmatism. They can help normalize eye function and slow age-related changes. This means that there is no point in using them in large quantities, especially since in this case there is a risk of hypervitaminosis..
Fresh foods are preferable to vitamin complexes.
Do not forget that fresh products are tastier for eyesight than a variety of extracts. Therefore, if you have a choice between fresh blueberries and a vitamin complex based on blueberry extract, you should prefer the berry. And it is better to make your diet balanced, add more healthy foods to the daily menu, and use vitamins when the body really needs to replenish the lack of any substances..
If you have any questions, be sure to consult with a specialist. An ophthalmologist will help you choose vitamins that will be useful for you.