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[title] => Nije o mrkvi riječ: pet fantastičnih namirnica za koje niste ni znali da su odlične za zdravlje očiju
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Povrće i voće narančaste boje, poput mrkve, marelica ili paprika, zdravo je za oči i štiti vid. Beta-karoten, provitamin vitamina A koji tim namirnicama daje narančastu boju, pomaže mrežnici i drugim dijelovima oka da bolje funkcioniraju tako što ih štiti od oksidativnih oštećenja uzrokovanih svjetlosnim zrakama, koja su pak glavni uzrok makularne degeneracije, piše Živim.
No, hrana koja pomaže zdravlju očiju i boljem vidu ne završava samo na beta-karotenu.
Iako je njihova povezanost sa zdravljem očiju manje poznata, i neki drugi vitamini i minerali imaju ključnu ulogu u očuvanju dobrog vida.
1. Zeleno lisnato povrće
Zeleno lisnato povrće obiluje luteinom i zeaksantinom, karotenoidima koji su nužni za zdravlje oka. Koliko su te tvari važne za ljudski vid, najbolje govori činjenica da su oči pravo skladište karotenoida, a lutein i zeaksantin su naročito koncentrirani u mrežnici i leći oka.
Istraživanja su pokazala da unos tih tvari može pomoći u razvoju normalnog vidnog sustava u djece, a uz to treba naglasiti i da dovoljan unos tih tvari tijekom cijelog života može povećati vidno polje i smanjiti nelagodu uzrokovanu bljeskovima računalnih monitora i TV ekrana. Uz to, otkriveno je i da kombinacija tih dviju tvari skraćuje vrijeme oporavka oka od fotostresa.
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2. Jaja
Žumanjak je bogat izvor luteina i zeaksantina, ali i cinka, koji ima važnu ulogu u mnogim enzimima u mrežnici te također pomaže u smanjenju rizika za razvoj makularne degeneracije.
3. Agrumi i bobičasto voće
Te vrste voća bogate su vitaminom C, za koji je dokazano da smanjuje rizik za razvoj makularne degeneracije i katarakte. Uz to, vitamin C je važna strukturna komponenta za jačanje kapilara i izgradnju kolagena.
Još jedna važnost bobičastog voća je to što obiluje antocijanima koji poboljšavaju vid noću, a istraživanja su pokazala da 100 mg borovnica može poboljšati adaptaciju oka na tamu u roku od 30 minuta.
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4. Bademi
Bademi su bogat izvor vitamina E koji, kako pokazuju brojna istraživanja, usporava makularnu degeneraciju i sprečava razvoj očne mrene. A samo jedna šaka ovih orašastih plodova dovoljna je da osigura polovicu dnevno potrebne doze vitamina E.
5. Masna riba
Tuna, losos, skuša, srdele i pastrva obiluju DHA masnom kiselinom, koje ima i u mrežnici našeg oka. Inače, niske razine te masne kiseline povezuju se sa simptomom suhog oka.
Ta kiselina obuhvaća čak 30 posto dobrih masnoća koje se nalaze u mrežnici oka, mozgu i nadbubrežnim žlijezdama, a istraživanja su pokazala da se uzimanjem te masnoće poboljšava koordinacija ruke i oka te da se mogu lakše razabirati udaljeni predmeti, piše Živim.
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Povrće i voće narančaste boje, poput mrkve, marelica ili paprika, zdravo je za oči i štiti vid. Beta-karoten, provitamin vitamina A koji tim namirnicama daje narančastu boju, pomaže mrežnici i drugim dijelovima oka da bolje funkcioniraju tako što ih štiti od oksidativnih oštećenja uzrokovanih svjetlosnim zrakama, koja su pak glavni uzrok makularne degeneracije, piše Živim.
No, hrana koja pomaže zdravlju očiju i boljem vidu ne završava samo na beta-karotenu.
Iako je njihova povezanost sa zdravljem očiju manje poznata, i neki drugi vitamini i minerali imaju ključnu ulogu u očuvanju dobrog vida.
1. Zeleno lisnato povrće
Zeleno lisnato povrće obiluje luteinom i zeaksantinom, karotenoidima koji su nužni za zdravlje oka. Koliko su te tvari važne za ljudski vid, najbolje govori činjenica da su oči pravo skladište karotenoida, a lutein i zeaksantin su naročito koncentrirani u mrežnici i leći oka.
Istraživanja su pokazala da unos tih tvari može pomoći u razvoju normalnog vidnog sustava u djece, a uz to treba naglasiti i da dovoljan unos tih tvari tijekom cijelog života može povećati vidno polje i smanjiti nelagodu uzrokovanu bljeskovima računalnih monitora i TV ekrana. Uz to, otkriveno je i da kombinacija tih dviju tvari skraćuje vrijeme oporavka oka od fotostresa.
---
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2. Jaja
Žumanjak je bogat izvor luteina i zeaksantina, ali i cinka, koji ima važnu ulogu u mnogim enzimima u mrežnici te također pomaže u smanjenju rizika za razvoj makularne degeneracije.
3. Agrumi i bobičasto voće
Te vrste voća bogate su vitaminom C, za koji je dokazano da smanjuje rizik za razvoj makularne degeneracije i katarakte. Uz to, vitamin C je važna strukturna komponenta za jačanje kapilara i izgradnju kolagena.
Još jedna važnost bobičastog voća je to što obiluje antocijanima koji poboljšavaju vid noću, a istraživanja su pokazala da 100 mg borovnica može poboljšati adaptaciju oka na tamu u roku od 30 minuta.
---
---
4. Bademi
Bademi su bogat izvor vitamina E koji, kako pokazuju brojna istraživanja, usporava makularnu degeneraciju i sprečava razvoj očne mrene. A samo jedna šaka ovih orašastih plodova dovoljna je da osigura polovicu dnevno potrebne doze vitamina E.
5. Masna riba
Tuna, losos, skuša, srdele i pastrva obiluju DHA masnom kiselinom, koje ima i u mrežnici našeg oka. Inače, niske razine te masne kiseline povezuju se sa simptomom suhog oka.
Ta kiselina obuhvaća čak 30 posto dobrih masnoća koje se nalaze u mrežnici oka, mozgu i nadbubrežnim žlijezdama, a istraživanja su pokazala da se uzimanjem te masnoće poboljšava koordinacija ruke i oka te da se mogu lakše razabirati udaljeni predmeti, piše Živim.
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16. svibanj 2024 17:20
