Il Cibo che fa bene agli occhi

Cosa fa bene mangiare per la vista.

cibo per gli occhi2

La corretta alimentazione è altrettanto importante per mantenere gli occhi sani.

Con l’avanzare dell’età, la rigenerazione delle cellule del corpo diventa molto più difficile, il che può incidere sul benessere degli occhi e sulla qualità della visione.

Dalle ricerche sulla salute oculare è emerso che una dieta povera e un’alimentazione carente aumentano il rischio di degenerazione della macula legata all’età (AMD), un termine medico che indica il calo della vista legato all’invecchiamento.

Nella maggioranza delle persone le capacità visive subiscono un calo con l’avanzare dell’età. La buona notizia è che è possibile ridurre il rischio e rallentare il processo di invecchiamento oculare con un’alimentazione corretta, in modo da mantenere una buona vista il più a lungo possibile.

Alimenti fondamentali per i tuoi occhi

cibo per gli occhi

Ci sono quattro gruppi di nutrienti che possono aiutarti a mantenere i tuoi occhi in buona salute:

Vitamine utili agli occhi

Le vitamine A, C ed E contengono antiossidanti che aiutano a mantenere in buona salute le cellule e i tessuti oculari, rallentando il progredire dell’AMD. Si crede, inoltre, che la vitamina C abbassi il rischio di sviluppare la cataratta.
Un consumo periodico di queste vitamine benefiche per gli occhi può aiutare a mantenerli in buona salute.

Zeaxantina e Luteina per gli occhi

Molte ricerche hanno dimostrato che questi nutrienti antiossidanti, noti anche come carotenoidi, riducono il rischio e rallentano la progressione di patologie oculari croniche, come l’AMD.

Omega­3 per gli occhi

Si pensa che questo acido grasso essenziale svolga un ruolo importante nello sviluppo visivo di neonati e bambini. Una dieta povera di omega-3 si associa a problematiche oculari e AMD. Anche l’occhio secco, un disturbo della funzione di lacrimazione, è stato collegato alla carenza di omega-3.

Minerali

I minerali zinco e rame aiutano l’organismo ad assorbire i nutrienti e le vitamine. Una ricerca su larga scala ha dimostrato che quantità elevate di vitamine antiossidanti combinate con ossido di zinco e ossido rameico (una forma di rame) contribuiscono a rallentare la progressione dell’AMD.

Cibi utili per mantenere gli occhi in buona salute

cibo per gli occhi

Ecco cinque buoni consigli sull’alimentazione, per mantenere gli occhi in buona salute:

Mangia verdure

Se desideri promuovere il benessere dei tuoi occhi tramite gli alimenti, nessun cibo è più efficace delle verdure a foglia verde, ricche di luteina e di vitamine antiossidanti. Il cavolo riccio è la maggior fonte conosciuta di luteina, seguito dagli spinaci e dal prezzemolo.

Colora i tuoi piatti

I carotenoidi conferiscono colori accesi a una gran varietà di frutti e verdure. Un piatto colorato composto da cibi ricchi di carotenoidi comprende mais, kiwi, zucca, zucchine, uva fragola e peperoni verdi o gialli. Questi alimenti sono anche ricchi di vitamine antiossidanti, che giocano un ruolo fondamentale nel mantenere gli occhi in buona salute.

Un tocco di pesce

Il grasso di pesce è ricco di omega-3, che possono contribuire a favorire la corretta idratazione degli occhi: il salmone, il tonno e lo sgombro sono le maggiori fonti di questo acido grasso essenziale.

Uova in tutte le forme

I carotenoidi sono responsabili anche del colore arancione del tuorlo dell’uovo, che è infatti una delle migliori fonti di luteina e zeaxantina.

Non dimenticare lo zinco

Le ostriche contengono più zinco per porzione di qualsiasi altro cibo; ne sono ricchi anche i frutti di mare e il manzo. Anche latte, formaggio e pane contengono zinco.

Inserire questi cibi utili agli occhi  nella tua dieta non soltanto ti aiuterà a mantenere gli occhi in buona salute, ma gioverà anche al tuo benessere generale.

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