More and more young people complain of eye problems, tired eyesight, and amblyopia. You can take care of your eyes from the inside - just follow a proper diet rich in antioxidants and vitamin A.
Free oxygen radicals - otherwise oxidants (oxidants) are particles with a very high energy charge. They give this energy to the environment by entering into chemical reactions with it. The high energy potential of the oxidants allows them to rapidly bind to the tissues and cells of the body, causing damage and can lead to oxidative stress. Oxidative stress in the eyes threatens to damage the delicate capillaries. Free radicals cause inflammation of these thin vessels, which damages their structure, causes leakage and exudation of the blood plasma. Free radicals can also cause embolism, blood clots and retinal vasoconstriction. Free radicals also damage the photoreceptors of the eye's retina.
Free radical protection
In he althy and properly nourished people the eyes are not defenseless against free radicals. The high metabolism of the retina enables the existence of numerous and effective antioxidant shields. He alth problems appear along with chronic diseases and inflammations and knitting with destructive factors.
However, we can regenerate and strengthen the antioxidant shield, thanks to antioxidants (antioxidants) - specific vitamins, plant and mineral substances that play the role of firefighters in the body. They have the ability to neutralize (suppress) high-energy overactive free radicals and prevent tissue damage. The most important antioxidants include: beta-carotene, vitamin A precursor, vitamin E and vitamin C. Appropriate minerals, including zinc, manganese and selenium, are very important to support the action of these vitamins. All these ingredients support each other and strengthen each other in their antioxidant effect.
Vitamin and provitamin A
It is a fat-soluble vitamin and is found only in animal products. On the other hand, provitamin A, which is made up of a whole group of compounds (about 600) known as carotenoids, occurs only in the plant world. Among the carotenoids, beta-carotene is considered the most important, as it is the most easily used by the body to make retinol.
VitaminAnd it is undoubtedly the most important vitamin for the organ of vision. It is necessary to keep the cornea of the eye and all mucous membranes in good condition. It is necessary for the synthesis of rhodopsin - a photosensitive dye that absorbs light photons. In this role, vitamin A is to the eye what photosensitive material is to photography. Vitamin A prevents e.g. night blindness, the so-called chicken, i.e. poor vision at low light levels. It protects, for example, against macular diseases, photophobia, irritation and redness of the eyes and eyelids. It is also necessary for the functioning and renewal of epithelial tissue, which makes the proper structure and functions of the eye dependent, and thus the ability to see properly dependent. As a strong antioxidant, it also protects those parts of the eye that are exposed to damage in the so-called high-energy phenomena. It also increases the production of protective mucus that moisturizes the eye. Beta-carotene is also an antioxidant that traps and neutralizes free radicals.
Dangerous vitamin A deficiency
Even slight deficiencies of this vitamin lead to dangerous vision disorders in drivers at dusk. (the so-called night blindness.) On the other hand, the consequence of its deep, long-term deficiency (avitaminosis) may even be complete blindness. Caring for the proper level of vitamin in the body, however, it is not allowed to arbitrarily take it without restrictions and without a clear indication of a doctor. This vitamin is easy to overdose, which is not safe for he alth - so it is best for the eyes to use it in the form of a plant precursor - beta-carotene.
Where can you find it?
The source of vitamin A is animal products: milk whole, cream, butter, dairy products, eggs, some fatty fish, liver, egg yolk blubber. Beta-carotene (the plant form of vitamin A) is mainly found in plant products such as: carrots, pumpkin, spinach, chard, lettuce, green peas, chives, dill, parsley, kale, lettuce, green beans, tomatoes, apricots, cherries, plums and oranges.
Vitamins E and C
Vitamin E is the strongest vitamin antioxidant. Effectively prevents the oxidation of vitamin A, neutralizes free radicals and inhibits the formation of toxic substances that damage blood vessels. Additionally, it increases the absorption of beta-carotene in the small intestine. The effect of its operation is the improvement of vision at dusk and the quick adaptation of the eye to the dark. As a fat-soluble antioxidant, it protects polyunsaturated fatty acids against oxidation, which ensures the tightness of the eye cell membranes and protects against degeneration of the intracellular genetic code.
The third important antioxidantvitamin C works in the "water" environment of the cell and in intercellular fluids. Here it inactivates free radicals, incl. also those which are undesirably formed in reaction with vitamin E. These three vitamins complement each other and enhance their antioxidant effects. Therefore, they should be in the body in the right concentration and in certain mutual proportions. The presence of other ingredients necessary for the proper functioning of antioxidant enzymes, especially zinc, copper, manganese and selenium, is also helpful.
Where to find them?
Vitamin E is found in: wheat germ oil, soybeans, oatmeal, pork liver, butter and egg yolk. The food industry enriches various products with this vitamin. The market offers vegetable oils enriched with tocopherol, margarines, spreads for bread, cheese. The treasury of vitamin C are: black and red currants, peppers, parsley, citrus fruits, green vegetables and fruits.
Anthocyanins
Basically anthocyanins are plant pigments that give them red, blue or purple color. They are part of a group of compounds called flavonoids. Anthocyanins are common in the plant world and in fact almost every one of them owes its color to them. The beneficial effect of anthocyanins on the eyes is due to the fact that they reduce the fragility of capillaries, including those found in the eyeball. Thanks to this, they are better supplied with blood, and thus better nourished. Anthocyanins also inhibit excessive blood clotting, and thus multiply the flow of nutritious blood in the retina and improve vision.
Moreover, they stimulate the production of rhodopsin and increase the degree of its regeneration, thanks to which they improve the eye adaptation to vision in the dark. Anthocyanins also have anti-inflammatory and antioxidant properties.
The richest sources of anthocyanins include such fruits and vegetables as: chokeberry, cherries, cranberries, strawberries, elderberries, grapes, mallow, blueberries, red cabbage, blueberries, blueberries.
Lutein and zeaxanthin
The natural protective filter is retinal pigment, and it consists of carotenoids: plant lutein and zeaxanthin. How do they work? On the one hand, they bind free radicals (similar to vitamin antioxidants), on the other hand - they absorb electromagnetic radiation in the wavelength range below 400 nm, acting as a filter. Lutein cannot be synthesized in the body and must be provided through the diet. It is similar with zeaxanthin, but with the difference that it can be obtained in part in the body from lutein contained in protein. As shown by numerous scientific studies, a diet rich in vegetables,especially dark green ones, as well as corn and cereals, significantly increases the protection of the retina against the harmful effects of solar radiation (including UV and UVB radiation).
The richest in lutein are: kale, green parsley and raw spinach as well as broccoli, green lettuce and peas. The highest amounts of zeaxanthin are: corn and grains, green peas in pods, raw spinach, green lettuce, kale, and in smaller amounts: broccoli, raw carrots, peas.