Important vitamins for eye health
Some vitamins promote your eye health. They also help prevent or delay certain diseases. Choose a healthy diet with vitamins A, C, E and D.
Vitamin A for good vision
The vitamin A to play important role in retinal functioning. It transforms light into neural traffic, which the brain converts into visual signals. In addition, the lack of this vitamin explains the deterioration of night vision. It also protects the eyes from ultraviolet rays.
Carrots are a rich food carotene, a plant-based form of vitamin A. Orange vegetables such as squash or sweet potatoes are also widely available. Vitamin A is also found in the form retinol in food products of animal origin. Offal provides a large portion.
Vitamins C and E, antioxidants that protect against AMD and cataracts
The vitamin C, also called ascorbic acid, is necessary for the functioning of the crystalline lens, the lens of the eye. His antioxidant power allows you to absorb the harmful rays of the sun. It also prevents the thickening of the lens that is characteristic of cataracts. According to one A 2016 study published in Ophthalmologytherefore, vitamin C reduces by 20 percent cataract risk. Foods such as oranges, kiwis, as well as red peppers or broccoli are rich in this nutrient.
It also has antioxidant properties, Vitamin E slows down cell aging. It helps the blood flow in the blood vessels of the eyes. So it slows down evolution macular diseases such as AMD. However, the human body does not produce this antioxidant naturally. A diet rich in seeds, nuts and vegetable oils provides the recommended dose of vitamin E.
Vitamin D reduces the risk of macular degeneration
Anti-inflammatory properties vitamin D help limit dry eye symptoms, such as redness, blurred vision or pain. In addition, according to Jama ophthalmologypeople with vitamin D deficiency are nearly three times more likely to develop AMD. Foods rich in vitamin D include fatty fish such as sardines or herring, cod liver oil or egg yolks.
Carotenoids and other nutrients you need to consume to protect your eyes
In addition to the use of vitamins A, C, E and D, diets that include carotenoids, zinc and omega-3.
Lutein and zeaxanthin to protect the retina
Carotenoids, which lutein and zeaxanthin, plays an important role in the health of your eyes. Lutein and, to a lesser extent, zeaxanthin are highly concentrated in the retina. However, the human body does not synthesize them.
Lutein and zeaxanthin have antioxidant properties. They protect the retina from free radicals and the macula from blue light. These two joint actions help prevent degenerative eye diseases.
PNNS recommends a daily intake of six to ten milligrams of lutein (National Health Nutrition Program). However, lutein in dietary supplement form has not yet been proven. Therefore it is used through food. Dark green vegetables such as kale, broccoli or spinach have a lot of it. These nutrients are also found in pumpkin or egg yolk.
EPA and DHA, omega-3 fatty acids for the eyes
Omega-3s are made up of several Fatty acids including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). to DHA is essential for retinal development and function. In terms ofEPA, it can convert to DHA. Omega-3 deficiency may be a factor in the development of eye diseases such as AMD. However, the human body itself does not synthesize these fatty acids.
Also, a a diet rich in DHA and EPA is very important for your eye health. DHA and EPA fatty acids, known as omega-3 from marine sources, are found in fatty fish such as salmon, herring or sardines. If you are unable to consume the WHO recommended daily allowance of 0.5 g of these two fatty acids, integrate dietary supplements rich in omega-3.
Zinc, a mineral for the eyes
For the eyes zinc transports vitamin A from the liver to the retina. The latter then produces melanin, which is necessary for protection against ultraviolet sunlight. However, zinc is also present retina and choroidmembrane that lines the inside of the eyeball. Zinc deficiency is associated with cataracts and general vision impairment.
to the body does not store zinc. A the daily dose is 9-11 mg is recommended. Some seafood products, such as oysters, crabs or lobsters, are rich in zinc. It is also found in meat, such as beef, veal or chicken.
Your eyes, like the rest of the human body, need a varied, balanced and lots of vitamins. Therefore, it is recommended to eat vegetables and fruits that color your plate and contain them vitamins with antioxidant properties and vitamin A. Don’t deprive yourself of fatty fish and shellfish to complete your meal. However, if you are unable to follow this diet, seek advice from a health care professional about nutritional supplements that meet your needs.