Vitamins for good vision.

Every day our eyes are exposed to enormous stress - which is only working at the computer. Save good vision in the modern pace of life is very difficult, but possible. To do this, do not be lazy and do exercises for eyes, limit the time of computer work and, of course, take vitamins. In order to improve and preserve vision, the following vitamins and minerals:

1. Lutein. According to ophthalmologists, a large number it is contained in spinach. Lutein protects the eyes from various ailments. Furthermore, it provides the human eye is long and healthy functioning. At night the body requires 5 mg of lutein.
2. Vitamin A. Lack of this important vitamin leads to the so-called "night blindness" and a violation of the color sensation. In a lot of vitamin A found in beef, fish oil, pumpkin, carrots, cabbage, spinach and sorrel leaves. The daily requirement of vitamin A for an adult is 1, 5 mg.
3. Vitamin C. Lack of this vitamin leads to weakness and fatigue, because of what the deteriorating eyesight. Also, inadequate intake of ascorbic acid may violate the normal structure of the eye tissue and a decrease in visual acuity. Everyone knows that vitamin C in large quantities found in citrus fruits. Also, they are rich in cranberries, sea buckthorn, black currant, black cherry, red pepper, rose, mountain ash, parsley. The day adult needs at least 0, 05 grams of ascorbic acid.
4. anthocyanins. It is a powerful natural antioxidant that has anti-inflammatory effects, strengthens blood vessel walls. Anthocyanins also relieve eye fatigue and restore vision. The sources of this material are blueberries and black currants. It is recommended to consume these foods in the daily load on the eye. Daily rate - 50-150 mg.
5. B vitamins B. It consists of vitamin B1 (thiamine), B2 (riboflavin), B6 ​​(pyridoxine) and B12 (cyanocobalamin). These vitamins relieve redness and they are necessary for good vision. B1 is found in dairy products, green vegetables, eggs. Vitamin B6 is rich in vegetables, fruits, meat and eggs.