THE eyesight corresponds to one of our senses, being one of the ways that the individual has to perceive the environment around him. For this sense to be used, it is necessary that the structures related to it (eyes and their constituents - optic nerves, lens, pupil, iris, cornea, retina, macula, optical pathways and occipital cerebral cortex) are in good condition and functioning perfectly. In addition, proper and balanced nutrition plays a fundamental role in eye health. The lack of certain nutrients, such as vitamins, can generate serious vision problems. These nutrients play essential roles in forming an image that can be transmitted by the brain.
In order to have good eye health and avoid future vision problems it is necessary to consult regularly with an ophthalmologist and maintain an adequate diet, paying particular attention to consumption suitable of vitamins.
Generally, the adequate daily amount of vitamins can be obtained from a balanced and balanced diet, rich in natural nutrients, especially fruits and vegetables. It is recommended that vitamin supplementation be done only in specific cases and only with professional guidance, as consumption inadequate and excessive vitamins (hypervitaminosis) is also harmful and can cause intoxication, kidney stones and favor some types of cancer.
See below the main vitamins that act on eye health, the symptoms of their deficiency and where to find them:
Vitamin A (retinol) – this vitamin is necessary for the formation of pigments present in the eye's retina. Vitamin A deficiency causes dryness of the conjunctiva, corneal ulceration, eyelid inflammation and night blindness – a disease that occurs because the amount of light available is not enough to allow adequate vision in these cases. Vitamin A can be found in its original form in animal foods such as egg yolks, butter and liver. In vegetables (carrots, squash, sweet potatoes, corn, peaches, tomatoes, etc.), it is found in the form of precursors (provitamins), called carotenoid pigments (yellow and red), which are converted to vitamin A in the liver.
Vitamin E (tocopherol) – it acts as an antioxidant, protecting the cell membrane by neutralizing certain harmful by-products of metabolism, free radicals. It also participates in combating the degradation of the cells of the ocular macula, preventing the age-related macular degeneration (AMD), in addition to preventing cataracts. This vitamin can be found in green vegetables, margarine, cheese, pulses, oilseeds (seeds) and oils (sunflower and peanuts).
Vitamin D (calciferol) – it contributes to the good circulation of the blood that carries oxygen to the retina. This vitamin, together with vitamin E, acts to prevent age-related macular degeneration (AMD). It is not found in active form in most foods, these usually contain a precursor of this vitamin, which is activated with exposure to ultraviolet rays from solar radiation. Some of the foods that contain these precursors are: dairy products, tuna, salmon, cod oil, fortified foods, etc.
Vitamin C (Ascorbic acid) – this vitamin also works as an antioxidant, fighting free radicals, preventing cataracts and helping to treat patients with advanced AMD. It can be found in citrus fruits (lemon, lime, orange), tomatoes, dark green leafy vegetables, peppers, etc.
Vitamin B2 (Riboflavin) – This vitamin allows the production of energy through the breakdown and utilization of carbohydrates, proteins and fats. It is essential for the activity of several enzymes that protect the eyes and prevent cataracts. It can be found in meat, liver, yeast, whole grains, milk and dairy products, as well as eggs.
