6461

6 Nutrients And Vitamins To Nourish The Eyes Of The Digital Age

6 Nutrients And Vitamins To Nourish The Eyes Of The Digital Age

In the digital era where people of all ages spend their eyes staring at computer screens and mobile phones for a long time, it may cause more vision problems. So many people look for nutrients or vitamins to nourish eyesight to help take care of their eyesight and prevent premature vision problems. This may come from foods we eat such as vegetables , fruits, fish, eggs or extracts in form. food supplement

The eyes are the organs that help us see things around us. Continuous use of our eyesight can cause eye strain, pain, burning, irritation, dryness, and can lead to vision problems such as macular degeneration (Age macular degeneration). -Related Macular Degeneration) and cataracts. Take care of your eye health by avoiding improper eye use and choosing foods that nourish your eyesight. Will help us have good eye health for a long time.

Benefits and sources of nutrients and vitamins that nourish the eyes you should know

About vitamins that help your Eye health which is including nutrients that are beneficial to the eyes, there are many types. Most of them are found in the foods we eat, such as:

1. Vitamin A

Vitamin A plays an important role in maintaining eyesight. It is a component of the retina, or rhodopsin protein, a pigment-producing protein that allows us to see things in the dark or at night. Beneficial in producing enough moisture to nourish the eyes.

Vitamin A deficiency can cause serophthalmia. (Xerophthalmia) in the early stages, there will be night blindness, tear ducts and dry eyes. If symptoms are severe, vision loss may occur.

Vitamin A is found in marine fish such as salmon and tuna, liver, eggs, milk, fruits and vegetables such as potatoes, spinach, kale, carrots, pumpkin, cantaloupe and goji berries.

2. Vitamin C

Vitamin C is an antioxidant. (Antioxidant) that helps build collagen. which is a protein that is an important component in the eyes It acts to protect the lens of the eye from UV rays (UV) and helps create vitamin E and glutathione. which is an antioxidant

Eating foods rich in vitamin C may reduce the risk of macular degeneration and cataracts. Vitamin C is found in fruits and vegetables such as kale, spinach, broccoli, guava, oranges and berries such as strawberries, bilberries and mulberries.

3. Astaxanthin

Astaxanthin is a substance belonging to the same group of carotenoids as lutein and zeaxanthin. which is the substance that causes red or pink color in plants and animals and is an antioxidant (Antioxidant)

Some studies have found that astaxanthin may help prevent and slow the damage of eye diseases such as macular degeneration, glaucoma and cataracts. 4 mg of staxanthin per day with lutein and zeaxanthin. found that the deterioration of the visual area of ​​the retina improved

Astaxanthin may help stop retinal ischemia from dying retinal cells, one study shows. conducted an experiment in rats A daily dose of 5 mg of astaxanthin per kg of body weight for 8 weeks has been shown to reduce retinal cell death. However, current research on astaxanthin is still being studied. in a small number of samples or animal testing Therefore, we have to wait for the results of further studies in the future.

Astaxanthin is found primarily in Haematococcus Pluvialis, a small red algae, salmon, shrimp, krill, and yeast.

4. Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids, which are components of the mecular in the retina, which helps to see sharp images. help filter blue light And helps prevent the deterioration of the eyes from macular degeneration and cataracts.

The results showed that the intake of lutein and zeaxanthin whether in the form of food or dietary supplements This increases the level of lutein in the blood and in the macula. make vision better And may help prevent and slow down the severity of macular degeneration. Lutein and zeaxanthin are found in green leafy vegetables such as kale, spinach, kale, lettuce and broccoli, as well as marigolds. high in lutein Therefore, it is popularly extracted as a dietary supplement.

5. Anthocyanin

Most berries contain a high content of anthocyanins. Which is a pigment (Pigment) in vegetables and fruits. Which is classified as a flavonoid (Flavonoid) that has anti-oxidant properties. and may help reduce the risk of eye diseases such as diabetic retinopathy and glaucoma.

One study indicated that glaucoma patients who took 60 mg of anthocyanin extract from bilberry 2 capsules daily had better eye test results. Helps to focus on the subject better. relieve eye fatigue And it helps build rhodopsin in the retina, which allows us to see things in the dark.

Anthocyanins are found in red, purple, and blue fruits and vegetables such as mulberries, blueberries, blackberries, bilberries, cranberries, and pomegranates.

6. Omega 3 

Omega-3 fatty acids aid in the functioning of the Meibomian Gland in the eye, which produces the fatty layer in tears. Omega-3s help keep our eyes hydrated and prevent dryness. Omega-3s may also help reduce inflammation in the eyelids or the surface of the eyes that can exacerbate dry eye symptoms. Omega-3s fall into three categories. namely

Alpha linolenic acid (Alpha-Linolenic Acid: ALA) is a short-chain fatty acid that the body cannot create by itself. And can be obtained from foods such as flax seeds (Flax Seed), soybeans and vegetable oils.

EPA fatty acids (Eicosapentaenoic Acid: EPA) and DHA fatty acids. (Docosahexaenoic Acid: DHA), which is a long-chain fatty acid that the body produces from ALA, but is less produced. Therefore, food containing EPA and DHA fatty acids should be consumed directly. It is found in seafood such as sardines, salmon, tuna and mackerel.
Eye vitamins help to slow down the deterioration of the eyes from heavy daily use of the eyes.

Therefore, it is important to focus on eating nutritious food in order to get enough nutrients. The dietary supplement is not a substitute for medicine. It’s just an alternative to supplementing nutrients for those who are not getting enough, such as working people who do not have time to choose foods that are beneficial for eye health.

Should choose a supplement that is certified. And take it in the right amount and time as recommended by your doctor or pharmacist.

References

• Kizawa, et al. (2021). Effects of anthocyanin, astaxanthin, and lutein on eye functions: a randomized, double-blind, placebo-controlled study. Journal of clinical biochemistry and nutrition, 69 (1), pp. 77–90.
• Mularczyk, M., Michalak, I., & Marycz, K. (2020). Astaxanthin And Other Nutrients from Haematococcus Pluvialis-Multifunctional Applications. Marine drugs, 18 (9), 459.
• Zhang, et al. (2020). Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand. Nutrients, 12 (4), 1179.
• Lim, et al. (2020). Vitamin C And the Lens: New Insights into Delaying the Onset of Cataract. Nutrients, 12 (10), 3142.
• Khoo, et al. (2017). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research, 61 (1), 1361779.
• National Institutes of Health (2021). Office of Dietary Supplements. Omega-3 Fatty Acids.
• National Institute of Health. US National Library of Medicine MedlinePlus. RHO gene.
• Public Communications Center, Department of Health, Ministry of Public Health (2018). 10 fruits and vegetables with the highest vitamin C content.
• Daruneewan Warodomwijit. Mahidol University (2016). Department of Medicine. Faculty of Medicine Ramathibodi Hospital. Doctor Rama recommends food supplements. Eat a lot. Residue in the body.
• Wimon Srisuk. Mahidol University (2014). Department of Food Chemistry Faculty of Pharmacy. What do you eat… slow down macular degeneration.
• Boyd, K. American Academy of Ophthalmology (2022). What Is Vitamin A Deficiency?.
• Vimont, C. American Academy of Ophthalmology (2020). The Benefits of Fish Oil for Dry Eye.
• Drugs. Astaxanthin.
• Robertson, R. Healthline (2021). 8 of the Healthiest Berries You Can Eat.
• Fraley, L. Healthline (2020). Can Lutein Benefit Your Vision and Eye Health?.
• Meixner, M. Healthline (2018). The 9 Most Important Vitamins for Eye Health.
• Arnarson, A. Healthline (2017). 20 Foods That Are High in Vitamin A.
• Lehman, S. Verywell Fit (2020). Health Benefits of Astaxanthin.
• Wong, K. Verywell Health (2022). What Are Anthocyanins?.
• WebMD. Astaxanthin – Uses, Side Effects, POBPAD and More.