VITAMIN n Vision

VITAMIN Vision

Article written by Paulus Maciel. Rights reserved.

We all know that food is fundamental to the health of our eyes, especially under the preventive aspect, since 70% of diseases are associated with poor diet. This area aims to describe what are the vitamins and food groups that benefit our vision, from a night myopia preventing retinal degeneration in function of age.Vitamin A (Retinol)

• Causes of vitamin deficiency: lack of breastfeeding or early weaning, insufficient consumption of foods high in fat and vitamin or frequent infections that lead to decreased appetite.

• Effects: Its deficit causes decreased visual acuity after dark (night myopia), dry conjunctiva, corneal ulceration and inflammation of the eyelids.

• Food: Carrot, avocado, cashew, peach, spinach, chard, endive tomatoes, liver, egg yolk, dairy.

• Recommended daily dose for an adult: 900 micrograms.

• Excess can cause: In chronic cases, there may be hair loss, dryness of mucous membranes, fever, insomnia, fatigue, weight loss, bone fractures, anemia and diarrhea.

Vitamin C (Ascorbic Acid)

• Causes of vitamin deficiency: Inadequate intake.

• Effects: It is important to prevent age-related macular degeneration (AMD)

• Food: Citrus and other fruits, tomatoes, cabbage raw, melon, green leafy vegetables.

• Recommended daily dose for an adult: 60 milligrams.

• Excess can cause: Poor blood circulation in smokers.

Vitamin E (alpha-tocopherol)

• Causes of vitamin deficiency: Individuals who can not absorb dietary fat.

• Effects: Powerful antioxidant that, combined with other vitamins may reduce the risk of cataracts and macular degeneration.

• Food: apple, avocado, plum tomatoes, asparagus, bananas, melons, wheat germ and margarine.

• Recommended daily dose for an adult: 10 milligrams.

• Excess can cause: Weight Gain

Vitamin B2 (Riboflavin)

• Causes of vitamin deficiency: Low intake of foods rich in the vitamin.

• Effects: Protects eyes from cataracts and preserves.

• Food: Vegetables, milk, flour, yeast, bananas, lentils and potatoes.

• Recommended daily dose for an adult: 1.5 milligrams.

• Excess may cause: The excess is naturally eliminated through urine.

Lutein

• Description: Lutein is a carotenoid, or a dye or pigment naturally present in some foods. 

• Causes of vitamin deficiency: Low intake of foods rich in the vitamin. 

• Effects: Protects eyes from harmful solar radiation. It is effective in preventing cataracts and AMD. For more information about AMD versus lutein, clickHERE.

• Food: Spinach, pumpkin, tomatoes, peppers, corn, broccoli.

• Recommended daily dose for an adult: 20 microgaramas.

• Excess can cause: Not registered.

A great visual health depends on several factors, among them, good nutrition, moderate sun exposure, preventive health. In the case of refractive errors, refractive seek the professional you trust.