Today it is a very challenging task to maintain your eyesight healthy and sharp. Long hours in front of a flashing computer monitor, long evenings of watching your favorite movies and programs on TV, reading in traffic in poor light conditions, driving a car in too sunny or overcast weather – these and many other factors provoke unnecessary eye strain, which in its turn leads to deterioration of eyesight caused by irreversible changes in the retina. But vision is undoubtedly one of the most important human senses, thus good eyesight is essential for fulfilling and productive life of every person. To help your eyes stay healthy and alert, you can with the help of the following vitamins and nutrients.
Who Needs Vitamins for VisionFirst of all, all kinds of vitamins for vision are indicated for all people suffering from myopia, hyperopia and other eye disorders. It is known that at the early stages vitamins can slow down deterioration of eyesight and prevent development of pathology. People who are at risk group – people with hypertension, diabetes, atherosclerosis, etc. People over 40 are recommended to take vitamins to prevent possible age-related changes in the tissues of the eyes. It’s the same recommended for those who spend a lot of time at the computer.
Our Eyes Need These Vitamins and Microelements
LuteinAccording to numerous medical studies and laboratory experiments, lutein-containing drugs are extremely effective to improve and stabilize eyesight. Lutein is a great potent antioxidant, and it’s important to bear in mind that food is the only source as lutein is not produced in the organism. It slows down the age-related disorders and protects from possible pathological conditions of the eyes. Kale, spinach and dark green veggies are rich in lutein.
Vitamin AWhen a human lacks this vitamin, violations of color perception and so called ‘chicken blindness’. Animal liver, egg yolks, and butter have lots of this vitamin, and orange and green vegetables. On a daily basis an adult requires 1.5 mg of vitamin A.
Vitamin CThe tissues of the entire eye can be deteriorated in case of acute lack of vitamin C, in practice it means that vascular walls and muscles that move the eyeballs become weaker, and eye sharpness deteriorates. To prevent it, eat citrus, orange and red fruits and berries, and dark green leaf veggies as parsley and basil. The daily norm of vitamin C for an adult is 100 mg.
Vitamins of Group BVitamin B1 (thiamine) ensures the proper functioning of the eye nerve tract. It is found in wheat flour, pasta, eggs, kidneys and liver of beef, as well as in lactic acid foods. Vitamin B2 (riboflavin) improves color and night vision. In case this vitamin lack, a person can have blepharitis, conjunctivitis and photophobia. Sunflower seeds are the richest in riboflavin. Also, it can be obtained by eating dairy products, green vegetables, and eggs. The daily norm of this vitamin for an adult varies between 1.5-3 mg. Vitamin B6 (pyridoxine) effectively prevents tired eyes. The lack of this substance often leads to involuntary jerking of the eyelids. It can be used with fish, meat, vegetables, fruits, eggs and dairy products. The daily norm of this vitamin for an adult is 2 mg. Vitamin B12 (cyanocobalamin) helps restore normal blood supply to the eye tissues. It is found in dairy products, eggs, fish and liver. The daily norm for an adult is 4 mg.
And a Few General Recommendations to Keep Your Eyes Healthy
Use high-quality lightingWhen start working at a computer or reading, pay attention to the light source. If possible, sit with your back to the window or lamp. It is recommended to use diffuse light, which falls from the left side.
Take breaksThe sightseeing organs need rest, especially in the course of hard work. Take the break every half hour for at least 5 minutes.
Protect your eyes from the sunMost people mistakenly believe that ultraviolet is dangerous only in the summer. However, it is not. Protect eyes from sunlight throughout the whole year.
Follow these simple rules and you will see your life 100% sharp!