Vitamins and foods for eye health how to preserve vision for a long time
All the vitamins and nutrients that have more or less positive effect on the human body, including of particular relevance to the prevention of eye diseases or disorders, and also affect eye health. «Fashion» brings vitamins, nutrients and the products that are useful for eye health.
Beta-carotene and vitamin a
Beta-carotene – pigment orange-red color, which is contained in fruits and vegetables. For example, carrots have a large amount of beta-carotene, which affects its color. Vitamin a, the precursor of which is beta-carotene good for the eyes, as a positive effect on night vision and the adaptation of the eye during the transition from normal to low lighting. In addition, this vitamin has a good effect on the tear film of the eye that covers the cornea. To relieve the unpleasant symptoms and sensitivity to dry eye, the diet should include vitamin A.
Beta-carotene is contained in some foods: carrots, cabbage, potatoes, spinach. But in butter, eggs, milk this pigment is missing, but contains substances from which the body synthesizes vitamin A.
If the diet to include the above foods, there will be enough for the entire body and eyes. So, depending on age and other factors, the daily dose of vitamin A is 700-1000 micrograms.
Vitamin C and vitamin E
Eating the required amount of vitamin C and E can reduce the risk of developing cataracts and macular degeneration that comes with age. Vitamin C and vitamin E are powerful antioxidants that prevent the formation of free radicals harmful to the body oxidative stress, which contribute to the development of cataracts and age-related degenerative changes in the yellow spots.
Foods such as cabbage, strawberries, broccoli, orange, kiwi, lemon, red and green peppers contain vitamin C, but vitamin E contains almonds, hazelnuts, soya and sunflower seeds.
Daily dose of vitamin C – from 50 to 100 milligrams. So, in one orange or kiwi fruit contains a daily dose of vitamin C a day should be consumed about 10 mg of vitamin E – 50 grams hazelnuts or almonds.
Vitamin D is a fat dissolves and enters the body from food or endogenous (vitamin synthesized their predecessors in the skin when it is exposed to the sun). This vitamin is unique in comparison to others.
Vitamin D reduces the risk of developing age-related macular degeneration, which is one of the most common diseases in the elderly. Depending on the type of this disease can greatly reduce vision or cause total loss. Recent studies have shown that people under the age of 75 years with a lack of vitamin D in the diet had a higher risk of degenerative changes in the macula.
Salmon, sardines, mackerel, liver, milk, butter, products containing vitamin D. depending on the age, the daily dose of vitamin D from 5 to 10 micrograms (that’s equivalent to 100 grams of sardines). Also a large amount of vitamin D in humans is synthesized when exposed to sunlight.
Lutein contains significant quantities in the retina (especially the macula) is affected, and the characteristic yellowish color. It is this color of the pigment (xanthophylls) from the group of carotenoids. Lutein is a powerful antioxidant that helps prevent age-related macular degeneration.
In large quantities it is a pigment found in green leafy vegetables – cabbage, broccoli, lettuce, spinach, and pumpkin.
Selenium, zinc and omega-3 fatty acids
Selenium and zinc are important for preventing age-related macular degeneration, and omega-3 unsaturated fatty acids have a beneficial effect on the quality of the tear film of the eye.
Selenium contained in marine fish – salmon, crabs, shrimp, brown rice, seeds and nuts. Zinc is in Turkey, red meat, dark chocolate. Therefore, people suffering from age-related macular degeneration, it is recommended daily to eat a piece of dark chocolate. Foods that contain omega-3 fatty acids – salmon, mackerel, herring, fish oil, nuts.
Remember that all these vitamins and other substances that can create a balanced and varied diet. At the same time to take pharmaceutical vitamins and other complementary products without consulting a dietitian is not worth it.