Essential Substances For Restoring Visual Acuity

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Essential substances for restoring visual acuity

Beta Carotene (Vitamin A)

Beta-carotene is a substance useful for human vision and contained in products of animal and non-animal origin. It is a powerful immunomodulator and antioxidant.

Thanks to the intake of beta-carotene with food in the doses necessary for a person, it will be possible to restore vision, normalize the retina, get rid of dry eye syndrome and increased tearing caused by a lack of vitamins. In addition, beta-carotene reduces the risk of developing cataracts and is a prophylactic agent in the progression of degenerative diseases of the retina.

The daily requirement for this useful substance is 5 mg for an adult.

You can find it in many products, however, the record holder is:

• Red Palm Oil - World Record for Beta Carotene Content, 5 mg in 1 teaspoon!
• Among greens, sorrel (7 mg) and parsley (5.7 mg) come out on top, followed by watercress (5.6 mg), then spinach and celery (4.5 mg), almost half of it in green onions (2 mg), garlic (2.4 mg) and lettuce (1.8 mg). There is very little of it in dill (1 mg).
• They are not deprived of the berry substance that benefits human vision: most of all it can be obtained by eating sea buckthorn (7 mg), rose hips (5 mg) and wild garlic (4.2 mg), it is in mountain ash (1.2 mg), not apricot (1.6 mg) will be less useful, cherry and plum (0.1 mg) close this list.
• In terms of fruits, both mangoes (2.9 mg) and peaches (0.5 mg) are beneficial.
• Among the vegetable row, carrots (9 mg) are in the lead, followed by red pepper (2 mg), not bitter green (1.2), pumpkin (1.5), tomatoes (1.2). Broccoli cabbage (1.5), Brussels sprouts (0.3 mg) and red cabbage (0.3 mg), as well as potatoes (0.02 mg) can be distinguished separately.
• Legumes do not differ in their high content, only 1.4 mg of the beneficial substance can be found in green peas and beans.

• Quite a lot of it in melon (2 mg) and much less in watermelon (0.1 mg).
• Among the products of animal origin, the liver is in the lead (1 mg), then butter and sour cream 0.2 and 0.15 mg, respectively, and at the end there is cottage cheese - 0.06 mg.

When calculating the daily requirement of this substance, it is important to take into account that it is not completely absorbed from food, therefore, if it is deficient, it is worth consuming large amounts of food.

Lutein

The carotenoid pigment is lutein and can be found in algae, some microorganisms, in plants and flowers. A person needs to extract this substance from food, since the body is not able to produce it on its own. Lutein is needed primarily for the eyes, since in the retina there is 10,000 times more lutein than in the blood plasma. Regular intake of it in food allows you to maintain eye health, improve visual acuity.

The macula, located in the center of the retina, has its own color precisely due to lutein. Its derivative zeaxanin can be found in the ciliary body, in the choroid, in the lens and iris. Due to the presence of zeaxanin, the eye filters sunlight, or rather part of it, until it hits the photoreceptors. This improves visual acuity, allows you to see and examine even the smallest details of the image more clearly.

Another useful property of lutein for the eyes is that it acts as a protector of the organ of vision from free radicals, prevents their destructive action on the retina. The higher the concentration of lutein, the lower the risk of visual impairment due to retinal damage. To replenish stocks, the body needs to receive it with food in the amount of 5 mg per day.

For this it is beneficial to eat (based on 100 grams per mcg):

• Greens such as spinach (11607) and celery (229).
• Vegetables, in particular - pumpkin (8173) and carrots (335).
• Green peas (1292) and other legumes (616).
• Fruits, first among which is persimmon (346). There is less of it in tangerines and oranges (131 and 113), as well as in peaches (51).
• For eye health, don't forget corn (356).
• From animal products, chicken egg yolk can be consumed for this purpose (32).

Why is lutein important?

Replenishment of lutein is so important primarily because of the depleted ozone layer of the earth and the increased attacks of ultraviolet radiation, which have a detrimental effect on vision.

Long-term work at the computer, daily hours of watching TV are not beneficial. All this leads to the development of age-related macuodystrophy. If earlier it affected mainly elderly people, now young people also suffer from this pathology. Therefore, it is so important to consume lutein in sufficient quantities, because it is he who protects the retina from degenerative lesions.

Vitamin E

If we consider the benefits of various substances for vision, then it is impossible to lose sight of vitamin E. It has a significant effect on the development of such serious pathologies as macular degeneration and cataracts, protecting the eyes from irreversible age-related changes.

The beneficial quality of this vitamin lies in the fact that it maintains the condition of blood vessels, including small ones, which penetrate the eyeball and provide its nutrition.

To maintain visual acuity, it is important to get it with food in an amount of up to 210 mg per day.

In mg per 100 g
Wheat germ oil	45 mg per 1 tablespoon
Soybean oil	24 mg per 1 tablespoon
Corn oil	20 mg per 1 tablespoon
Sunflower oil	12 mg per 1 tablespoon
Almond	24 mg
Hazelnut	20.4
Peanuts nuts	10, 1
Pistachios
Cashew nuts	5.7
Dried apricots	5.5
Eel (sea fish) and sea buckthorn (berries)	five
Rosehip (berries)	3.8
Wheat	3.2
Walnut	2.6
Spinach (greens)	2.5
Squid - sea fish	2.2
Kalina berry and sorrel
Salmon, pike perch (sea fish meat) and prunes like dried fruits	1.8

On the subject: Vitamins for the eyes - which are the best?

Zinc

In order to maintain the organs of vision in proper condition, it is necessary to consume zinc daily.

The body of an adult needs 15 mg of it per day. This amount will help the retina to function normally, is the prevention of diseases such as cataracts and blepharitis.

Another merit of zinc is to help vitamin A in the absorption. With its lack, vision gradually begins to decline.

Therefore, in order to obtain zinc from food, it is important to include in the diet such foods as (amount in mg per 100 g):

• Stewed beef meat (9.5) and meat products in the form of fried veal (16) and lamb liver (5.9). Useful by-products such as boiled chicken hearts (7.3) and beef tongue (4.8).
• Do not ignore the seafood - these are oysters (60) and anchovies (3.5), as well as boiled eel (12). Salmon (0.9) will be useful as canned food.
• Such delicacies as nuts and dried fruits are rich in this trace element. It is important to consume pine nuts (6.5), Brazilian nuts (4), walnuts (2.7), hazelnuts (1.9), pistachio nuts (1.4). Don't forget about pecans (5.3), almonds (2.2), coconut (2) and cashews (2.1). Slightly lower zinc content in dried apricots (0.75) and prunes (0.45).
• Fruits and vegetables - kohlrabi (3.5) and radishes, boiled carrots, cauliflower and avocado (0.3 mg each) contain a small amount of this trace element.
• It is important to consume cereals and legumes - wheat bran (16), lentils (3.8), peas (3.3), beans (1.4), oats (0.5), corn (0.5), rice (0, 45). Sesame seeds (7.8) and poppy seeds (8.1), pumpkin (7.5) and sunflower (5.6), flax (5.5) are important.
• Do not ignore animal products such as egg yolk (3.9), yeast (8), milk (0.4).
• Small amounts of zinc are contained in porcini mushrooms (1.5), nettle (1) and green onions (0.4).

Vitamin B9 (folic acid)

Folic acid has a positive effect on the organs of vision due to the fact that they receive adequate nutrition, due to the normal content of hemoglobin levels in the blood. By increasing a person's appetite, folic acid increases the intake of vitamins and minerals from food, thereby additionally supplying the eyes with the necessary substances. This is important for maintaining vision and preventing age-related changes.

A person needs an average of 300 mcg of folic acid per day

In order to get it, it is important to consume the following foods:

Grocery list	In mg per 100 g
Peanut Nuts & Beef & Chicken Liver	240
Pig liver	225
Lentils	180
Boiled beans	90
Fresh spinach greens	85
Broccoli	79
Avocado	90
Walnuts	77
Steamed asparagus	79 per serving
Salad	48
Tomatoes	45
Barley groats, porcini mushrooms, almonds (nuts) and wild garlic	40
Horseradish	37
Champignons (mushrooms)	thirty
Leek	32

However, when calculating the amount of folic acid and drawing up an approximate menu, it is important to take into account the fact that processing foods using high temperatures affects the final amount of this substance. For example, if you fry meat, then 95% of this substance will be destroyed in it. Its content will be reduced by exactly half after boiling the eggs.

Vitamin B6

All B vitamins must be included in your diet to maintain visual acuity. In particular, vitamin B6 contributes to the fact that a person will not suffer from conjunctivitis and inflammation of the optic nerve.

The daily requirement is 5 mg

The indisputable leader in the content of this useful vitamin are pine nuts. These small nucleoli contain 122 mg per 100 grams of the product, which is 6,120% of the daily requirement for humans. However, it is important to consume them raw, as only 0.1 mg of vitamin B6 remains in dried nuts.

However, any preparation of food significantly reduces the level of this vitamin. So, if you subject the meat to heat treatment, then up to 70% of the vitamin will "leave" it, if you cook porridge, then 90% will evaporate. Preservation is also harmful, as it takes up to 80% of the vitamin and freezing deprives food by 70%.

The main sources of vitamin B ₆:

Products, 100 g	Vitamin B 6 content, mg
Beans	0.9
Walnuts	0.8
Parsley	0.6
Sweet red pepper	0.5
Bird	0.5
Meat	0,4
Fatty herring	0,4
Potatoes	0.3
Lettuce leaves	0.18
Tressca	0.17
Green pea	0.17
White cabbage	0.14
Chicken egg	0.14
Cottage cheese	0.11
Milk	0.05

Vegetables suffer no less from the loss of vitamin B6 after conservation and freezing. As for white bread, after baking, only 20% of the vitamin will remain in it, and when cooking rice with water, at least 90% is consumed, the same thing happens with potatoes and other vegetables.

Vitamin B12

Taking an active part in the processes of hematopoiesis, vitamin B12 contributes to the saturation of the eyes with nutrients. If it is not enough, then the eyes begin to water, get tired faster, dark circles form under them.

To avoid such troubles, you need to consume up to 3 mcg per day

To do this, it is necessary to include in the diet (the amount is presented in μg per 100 g):

Grocery list	In mcg per 100 g
Beef liver	60
Pork liver	thirty
Chicken liver	16.5
Sea fish - mackerel	12.5
Sardines	eleven
Rabbit meat	4,3
Beef meat	2.6
Perch	2.4
Pork and lamb pulp
Cod	1.6
River carp	1.5
Dutch cheese	1.4
Crab
Chicken egg	0.5
Sour cream	0,4

Grape seed extract

Grape seed extract contains such a beneficial substance as resveratrol. It is necessary for maintaining vision, as it acts as a powerful antioxidant, neutralizing radicals harmful to the eyes. Promotes a speedy recovery from inflammatory eye diseases, for example, conjunctivitis, helps fight parasites with Demodex.

In order to obtain grape seed extract, you can use the following methods:

1. Purchase a ready-made product at a pharmacy. You can choose it as a dietary supplement to food.
2. Prepare yourself, for which you need to purchase fresh grapes and pass them through an auger juicer without peeling them. In this way, you can get a fresh extract at home.

Blueberry berry extract

Blueberry berry extract is indispensable for vision, as it has the ability to:

• Stimulate the regeneration of rhodopsin, a pigment in the retina.
• Improves metabolic processes in the retina.
• Increases the protective functions of the retina, increasing its resistance to disease.
• Helps with problems such as myopia, astigmatism, hyperopia.
• Protects eyes when working at a computer, with other visual stress.

Bilberry berry extract can be used for all conditions causing visual impairment. It is useful for both treatment and prevention.

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The author of the article: Degtyareva Marina Vitalievna, ophthalmologist, ophthalmologist