Omega-3 and vision: eye protection and health support

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Omega-3 and vision: eye protection and health support

I. Fundamentals of omega-3 fatty acids

IA What is Omega-3?

Omega-3 fatty acids are a family of polyunsaturated fatty acids (PNS) necessary for optimal human health. The term “omega-3” belongs to the chemical structure of the molecule, namely, to the position of the first double bond from the methyl (omega) end of fatty acid. They are considered indispensable, since the body cannot synthesize them independently in sufficient quantities, and, therefore, should come with food or additives.

IB main types of omega-3:

There are three main types of omega-3 fatty acids that matter to human health:

  1. Alpha-linolenic acid (Alk): Alc is a plant omega-3 fatty acid. It is found in foods such as flaxseed, chia seeds, walnuts and canols oil. The body can convert ALK into eicoprandacleenoic acid (EPK) and non -zahexaenic acid (DGC), but this process is ineffective, and only a small part of the ALK is transformed into EPK and DGK.

  2. Eicosapentaenic acid (EPA): EPK is omega-3 fatty acid, which is mainly contained in fatty fish and fish oil. It plays an important role in reducing inflammation, maintaining heart health and improving mood.

  3. Docosahexaenic acid (DHA): DHC is the most common omega-3 fatty acid in the brain and retina. It is necessary for the development of brain and eyes, as well as to maintain cognitive functions and visual acuity throughout life.

IC sources Omega-3:

  • Fat fish: Salmon, tuna, sardines, herring, mackerel are excellent sources of EPK and DGK.
  • Plant sources: Flaxseed seeds, chia seeds, walnuts and canols contain Alk.
  • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.
  • Supplements: Fish oil, krill oil and algae oils are popular additives Omega-3.

ID Omega-3 action mechanisms:

Omega-3 has their beneficial effect on health due to several mechanisms, including:

  • Anti -inflammatory action: Omega-3 fatty acids, especially EPC, help reduce inflammation in the entire body. They suppress the production of inflammatory molecules, such as prostaglandins and leukotrienes.
  • Structural role: DGC is the main structural component of cell membranes, especially in the brain and retina. It provides fluidity and flexibility of membranes, which is important for the optimal function of cells.
  • Neuroprotective action: Omega-3 can protect nerve cells from damage and improve cognitive functions.
  • Regulation of genetic expression: Omega-3 can affect the expression of genes associated with inflammation, metabolism and other important processes.

II. The role of Omega-3 in the health of the eyes

II.A. The structural role of DHK in the retina:

DGC is the main structural component of photoreceptor cells of the retina, which are responsible for converting light into electrical signals that the brain can interpret. DGC accounts for up to 50-60% of the total amount of fatty acids in the retina. The high content of DHC is necessary to maintain the fluidity and flexibility of membranes photoreceptor cells, which provides the optimal function and transmission of signals. DGC deficiency can lead to a violation of the function of photoreceptors and visual impairment.

II.B. Omega-3 and dry eye syndrome (SSG):

Syndrome of dry eye is a common disease that is characterized by insufficient production of tears or its increased evaporation, which leads to discomfort, inflammation and deterioration of vision. Omega-3 fatty acids can help alleviate the symptoms of SSG in several ways:

  1. Reducing inflammation: Inflammation plays an important role in the pathogenesis of the SSG. Omega-3, especially EPC, have anti-inflammatory properties that can reduce inflammation in the lackeys and on the surface of the eye.
  2. Improving the quality of tear film: Omega-3 can improve the lipid layer of tear film, which prevents the evaporation of tears. They can stimulate the production of a mable secret, which is the main component of the lipid layer.
  3. Increase in the production of tears: Some studies have shown that Omega-3 can increase the production of tears in people with SSG.

Numerous clinical studies have shown that taking Omega-3 additives can greatly facilitate SSG symptoms, such as dryness, burning, itching and a feeling of a foreign body in the eye.

II.C. Omega-3 and age-related macular degeneration (VMD):

Age macular degeneration is the main cause of visual loss in people over 50 years old. It is characterized by damage to the macula, the central part of the retina, which is responsible for acute vision. There are two main forms of VMD: dry and wet. Dry VMD is characterized by the accumulation of a friend (deposits) under the retina, and the wet VMD is characterized by the growth of abnormal blood vessels under the mesh that can occur and cause hemorrhages.

Omega-3 fatty acids can play a role in the prevention and slowdown of progression of the VMD. Studies have shown that people consuming a sufficient amount of omega-3 have a less risk of developing the VMD. The alleged mechanisms with which omega-3 can protect from the VMD include:

  1. Anti -inflammatory action: Omega-3 can reduce inflammation in the retina, which is considered a risk factor for the development of VMD.
  2. Anti -angiogenic action: Omega-3 can suppress the growth of abnormal blood vessels, which are a characteristic feature of a wet VMD.
  3. Protection of photoreceptors: DGC can protect photoreceptor cells from damage caused by oxidative stress and other factors.

A major study of AREDS2 (Age-RELEETE EYE Disease Study 2) showed that the addition of omega-3 (EPK and DGK) to the standard AREDS formula (vitamins C, E, Beta-carotene, zinc and copper) did not bring additional benefits to slow down the progression of the EMD. However, some analyzes of subgroups in the AREDS2 study showed that omega-3 can be useful for people with low consumption of omega-3 in the diet.

II.D. Omega-3 and diabetic retinopathy:

Diabetic retinopathy is a complication of diabetes, which affects the blood vessels of the retina. This is the main cause of blindness in adults. Diabetic retinopathy passes several stages, from non -spheretic diabetic retinopathy (NPDR), characterized by damage to blood vessels to proliferative diabetic retinopathy (PDR), characterized by the growth of abnormal blood vessels.

Omega-3 fatty acids can help protect against diabetic retinopathy in several ways:

  1. Reducing inflammation: Omega-3 can reduce inflammation in the retina, which is a risk factor for the development of diabetic retinopathy.
  2. Anti -angiogenic action: Omega-3 can suppress the growth of abnormal blood vessels, which are a characteristic PDR feature.
  3. Improving the function of the endothelium: Omega-3 can improve the function of the endothelium, the inner layer of blood vessels, which can help prevent damage to the blood vessels of the retina.
  4. Reducing the level of triglycerides: Omega-3 can reduce the level of triglycerides in the blood, which is a risk factor for the development of diabetic retinopathy.

Some studies have shown that taking Omega-3 additives can help slow down the progression of diabetic retinopathy and reduce the risk of complications.

II.e. Omega-3 and Glaucoma:

Glaucoma is a group of eye diseases that damage the visual nerve, which can lead to loss of vision and blindness. Typically, glaucoma is associated with increased intraocular pressure (IOD), but can also occur with normal IOA.

The role of Omega-3 in the prevention and treatment of glaucoma is still being studied. Some studies show that omega-3 can have a protective effect on the visual nerve and improve the blood supply to the eye. The alleged mechanisms with which omega-3 can be useful in glaucoma include:

  1. Neuroprotective action: Omega-3 can protect the optic nerve cells from damage caused by increased HRD or other factors.
  2. Improving the blood supply to the eye: Omega-3 can improve the blood supply to the optic nerve and retina, which can help maintain the optic nerve function.
  3. Reducing inflammation: Omega-3 can reduce inflammation in the eye, which can contribute to the development of glaucoma.
  4. Reduced IOA: Some studies show that Omega-3 can help reduce IOD in people with glaucoma.

Additional studies are needed to confirm the role of Omega-3 in the prevention and treatment of glaucoma.

II.F. Omega-3 and vision development in children:

DGC plays an important role in the development of the brain and eyes in children, especially during pregnancy and early childhood. DGC is the main structural component of the retina and brain, and it is necessary for the optimal function of these organs.

  1. Retinal development: DGC is necessary for the proper development of retina and visual acuity in infants. Babies receive DGK through the placenta during pregnancy and through breast milk after birth.
  2. Cognitive development: DGC is necessary for the development of the brain and cognitive functions in children. Studies have shown that babies receiving a sufficient amount of DGC have the best indicators of cognitive development.
  3. Prevention of vision problems: Some studies have shown that sufficient consumption of DGC can help prevent the development of vision problems in children, such as myopia.

Pregnant and lactating women are recommended to consume a sufficient amount of omega-3 to ensure sufficient intake of DGC to the child. Infants on artificial feeding should choose mixtures enriched by DGK.

III. Dosage and safety omega-3

III.A. Recommended dosage omega-3:

The recommended daily dose of Omega-3 varies depending on the age, health status and goals of admission. General dosage recommendations:

  • For general health: 250-500 mg EPK and DGK per day.
  • For heart health: 1000 mg of EPK and DGK per day.
  • To reduce the level of triglycerides: 2000-4000 mg EPK and DGK per day.
  • For the treatment of SSG: 1000-2000 mg EPK and DGK per day.

It is important to consult a doctor to determine the optimal dosage of omega-3 for your individual needs.

III.B. Omega-3 safety and side effects:

Omega-3 fatty acids are usually considered safe for most people. However, some people may experience side effects, such as:

  • Indigestion: Nausea, diarrhea, bloating and heartburn.
  • Fish taste: After taking fish oil supplements, a fish taste in the mouth may occur.
  • Increased bleeding: Omega-3 can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants.
  • Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants and antiplatelets.

It is important to consult a doctor before taking Omega-3 additives, especially if you have any medical contraindications or you take any medication.

III.C. The choice of quality additives omega-3:

When choosing the additives Omega-3, it is important to consider the following factors:

  • Type Omega-3: Make sure the additive contains EPK and DGK.
  • Dosage: Make sure that the supplement contains a sufficient dose of EPK and DGK for your needs.
  • Quality: Choose additives from reliable manufacturers who test their products for the presence of pollutants, such as mercury and polychlored bifeniles (PHB).
  • Form: Omega-3 additives are available in various forms, such as capsules, liquid oils and chewing tablets. Choose a form that suits you the most.
  • Certification: Look for additives certified by independent organizations such as NSF International or USP, which guarantees their quality and cleanliness.

IV. Omega-3 in the diet

IV.A. The inclusion of omega-3 in the daily diet:

One of the best ways to get enough omega-3 is to include products rich in omega-3 fatty acids in your diet. Here are a few ways to do this:

  • Eat fatty fish two to three times a week: Salmon, tuna, sardines and herring – excellent sources of EPC and DGK.
  • Add linen seed and chia seeds to your diet: These seeds are a good source of Alk. Add them to smoothie, yogurt, oatmeal or baking.
  • Use oil canols for cooking: Canol oil is a good source of Alk.
  • Eat walnuts: Walnuts are a good source of Alk.
  • Choose enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

IV.B. Alternatives for vegetarians and vegans:

Vegetarians and vegans who do not eat fish are available alternative sources of Omega-3:

  • Flaxseed seeds, chia seeds and walnuts: These products are a good source of Alk.
  • Algae oils: Algae oils are an excellent source of DHK for vegetarians and vegans. They are made of microal -seeds, which are the main source of DHC in fish.
  • Enriched products: Some products, such as tofu and vegetable milk, are enriched with omega-3 fatty acids.

V. Research and future directions

VA current research on the role of omega-3 in the health of the eyes:

Studies of the role of Omega-3 in the health of the eyes continue. Current studies study the influence of omega-3 on:

  • Prevention and treatment of various eye diseases: Including SSG, VMD, diabetic retinopathy and glaucoma.
  • Visual development in children: The effect of omega-3 consumption on visual acuity, cognitive functions and the prevention of vision problems in children are studied.
  • Omega-3 action mechanisms: Scientists are trying to better understand how Omega-3 has their beneficial effect on the health of the eyes.

VB future areas of research:

Future research can focus on:

  • Optimization of the dosage Omega-3: It is necessary to determine the optimal omega-3 dosage for various age groups and health status.
  • Studying the influence of various types of omega-3: It is necessary to study how different types of omega-3 (Alk, EPK and DGK) affect the health of the eyes.
  • Development of new Omega-3 delivery methods: It is necessary to develop new Omega-3 delivery methods to the eye in order to increase their effectiveness.
  • Study of genetic factors: It is necessary to study how genetic factors affect the reaction of people to omega-3.

VI. Conclusion (for personal use, do not include in the article)

In conclusion, omega-3 fatty acids, especially DHC, play an important role in maintaining the health of the eyes throughout life. They are necessary for the structure and functions of the retina, and can also help prevent and relieve symptoms of various eye diseases, such as dry eye syndrome, age -related macular degeneration, diabetic retinopathy and glaucoma. It is important to get a sufficient amount of omega-3 with food or additives to ensure optimal eye health. Before taking the additives Omega-3, it is necessary to consult a doctor.

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