We believe in Holistic preventive medicine offering consulting on healthy eating and proper vitamin supplementation that are based on research and effectiveness. Vitamins are organic compounds that are not produced in the human body by themselves. They must be supplied with food, although they are not a source of energy. What we eat also affects the quality of our vision. It is therefore necessary that our diet is rich in vitamins and minerals. We are confident in product we recommend because it is backed up by trusted research.
Vitamins and minerals for the eyes
Eye vitamins are mainly:
Vitamin A and beta-carotene – is necessary for night vision, wound healing and proper functioning of the immune system. Vitamin A neutralizes free radicals in the tissues in which the oxygen concentration is low – thus supplements the action of vitamin E by reacting with free radicals at high concentrations of oxygen in tissues. Vitamin A is essential for the synthesis of rhodopsin – the light sensitive dye that absorbs light photons. It is also essential for the function and regeneration of the epithelial tissue, which makes up the normal structure and function of the eye and thus the ability to see. As a powerful antioxidant. It is undoubtedly the most important vitamin when it comes to vision.
Vitamin E – is the strongest antioxidant vitamin. It effectively prevents oxidation of vitamin A, neutralizes free radicals and stops the formation of toxic compounds – fatty peroxides, bad cholesterol, etc., that damage the blood vessels and initiate atherosclerosis. Additionally, it increases the absorption of beta-carotene in the small intestine.
Vitamin C – strengthens the walls of blood vessels, reducing their permeability, improves nutrition and adjusts the lens manufacturing process of the lacrimal fluid. It occurs mainly in raw vegetables.
Zinc – the highest concentration is in the eye’s retina. Zinc helps the eye quickly get used to darkness. Zinc deficiency affects the deterioration of vision. You can find it in oysters, lean meat, poultry and fish. It is also found in whole grain groats and bread. It is recommended to be taken together with selenium and copper.
Selenium – protects the cells from oxidative stress and helps the body get rid of free radicals. Plays a very important role in the treatment of cataracts. Sources of selenium include fish, lean meat, poultry, wheat, brown rice and pumpkin seeds.
Copper – antioxidant, is a component of many enzymes with antioxidant activity. You can find it in, for example, seafood, nuts, mushrooms, green leafy vegetables, whole-grain cereal products.
Vitamins A, E and C are vitamins for the eyes that complement each others’ actions: they inactivate free radicals in tissues, build proteins responsible for receiving visual impressions. If all three are present, the effect is enhanced.
Minerals such as selenium, zinc and copper don’t work like antioxidants, but are necessary for the synthesis of anti-oxidant enzymes. A diet rich in antioxidants, vitamins, lutein positively effects the health of your eyes and is an effective way to improve visual acuity.
Diet for healthy eyes
An effective antioxidant activity is attributed to unsaturated fatty acids omega-3. Docosahexaenoic acid (DHA), which belongs to this groups of fatty acids, is a natural component of the retina. It protects the most sensitive areas: the photoreceptors. Omega-3 fatty acids are mainly found in fish and vegetable oils (soybean, sunflower, flaxseed). They are also sound in fish: halibut, mackerel, herring, salmon. Legumes are also a source of omega-3 fatty acids: beans, soybeans, and walnuts.
Antioxidants are found in purple fruits and vegetables (eg. blueberries), orange (eg. carrots, peppers, pumpkin, mango, apricots). As mentioned previously products rich in vitamin A positively affect vision. It can be found in chicken and pork liver. Beta-carotene is found in carrots, chard, parsley.
White tea has also strong antioxidant properties. White tea has polyphenols that protect against free radicals. An equally positive effect on vision as vitamin A or vitamin C have products such as black currants, citrus fruits and strawberries. A diet for good eyesight should be rich in these fruits, because they reduce the risk of cataracts.
Eating corn, spinach, and egg yolks is also good for your vision – they protect the retina from the harmful effects of solar radiation, because they contain valuable dyes. Taking care of your vision, in addition to the above-mentioned frequent consumption of fruits and vegetables, you should enrich your diet with plants of the cabbage family, such as cauliflower, cabbage, brussels sprouts and broccoli.