10 Super Alimentos Para os Olhos: Lista Atualizada 2016

10 Superalimentos Para os Olhos

Muitas pessoas sofrem de deficiência visual, visão distorcida, ou têm dificuldade em ver objetos de perto (hipermetropia) ou à distância (miopia).

É necessário cuidar adequadamente de seus olhos incluindo nutrientes que eles precisam para manterem-se saudáveis.

A saúde geral dos olhos depende de certos nutrientes, tais como: antioxidantes e vitaminas A e C, bioflavonóides, carotenóides, ácidos graxos ômega-3 e minerais.

Comer certos superalimentos pode manter seus olhos funcionando melhor por um longo período de tempo, bem como ajuda a prevenir diversos problemas nos olhos.

dicasdesaude.blog.br10-super-alimentos-para-os-olhos-lista-atualizada-2015

>> LEIA MAIS SOBRE SUPERALIMENTOS E SEUS BENEFÍCIOS

 

(VÍDEO) Alimentos bons para a visão

 

(VÍDEO) Cinco alimentos que ajudam a proteger sua visão

 

(VÍDEO) Dieta Para Visão e Olhos – Cardápio de Nutricionista

 

Aqui estão os 10 Superalimentos para os Olhos.

alimentos-para-saude-dos-olhos

1. Espinafre

Para melhorar sua visão, você deve comer espinafre regularmente junto com outros legumes verdes, como couve, acelga, nabo e folhas de mostarda.

Espinafre contém muitos nutrientes, incluindo a vitamina A, luteína e zeaxantina que são benéficas para os olhos.

Vitamina A ajuda a proteger a córnea, luteína protege os olhos da luz ultravioleta e zeaxantina contribui para o desenvolvimento visual.

Para benefícios máximos, beba um copo de suco de espinafre fresco com o estômago vazio pela manhã.

Você também pode desfrutar de espinafre em saladas ou refogados.

 

2. Salmão

Comer salmão regularmente pode ajudar a proteger a retina de danos e previne a cegueira.

O salmão é rico em ácidos graxos ômega-3, que ajudam a prevenir olhos secos. Os ácidos graxos ômega-3 também ajudam a afastar a degeneração macular.

Os especialistas recomendam ingerir duas porções de salmão por semana. Salmão pode ser consumido na sopa, salada ou como prato principal.

Outros peixes de água fria que ajudam a manter a saúde ocular são: sardinhas, arenque, cavala e atum.

 

3. Cenouras

Cenouras contêm uma grande quantidade de beta-caroteno, que é um precursor da vitamina A.

Vitamina A previne a cegueira noturna, ajuda a manter uma córnea saudável e clara e protege as células em seus olhos.

Cenouras também contêm luteína, que aumentam a densidade do pigmento na mácula, a mancha amarela em forma oval no centro da retina.

Isto, por sua vez, protege a retina e diminui o risco de degenereção macular.

Cenouras também são ricas em fibras e potássio.Você pode come-las como um lanche, ou você pode fazer sopas, saladas ou pratos laterais.

 

4. Mirtilos

Mirtilos ajudam no funcionamento do olho saudável através de seus antioxidantes, anti-inflamatórias, estabilização de colágeno, vasoprotective e propriedades rodopsina-regeneração.

Comer amoras regularmente melhora a visão e fortalece os vasos sanguíneos na parte de trás dos olhos.

Mirtilos contêm antocianinas que ajudam a diminuir tanto a pressão arterial elevada e inflamação e também evitam obstruções nas artérias que alimentam o oxigênio para a retina.

Juntamente com mirtilos, você também deve comer amoras e framboesas.

 

5. Batata doce

Batata doce contêm uma boa quantidade de vitamina A, um nutriente essencial para os olhos.

Ela melhora a visão e também previne a catarata, degeneração macular e glaucoma.

A vitamina A também é necessária para resolver o problema de olhos secos e proteger os olhos contra infecções bacterianas e viras.

Batatas doces também são ricas em beta-caroteno, potássio e fibras.

Batatas doces vêm em cerca de 400 variedades diferentes ao longo do ano e pode ser cozinhadas em ampla variedade de maneiras, tais como cozidas, grelhadas ou fritas.

 

6. Pimentões

Para a saúde geral dos seus olhos, você deve comer regularmente uma variedade de pimentões, incluindo as verdes, vermelhos, amarelos, laranjas e até roxos e marrons.

Pimentões são uma das mais ricas fontes de vitaminas A e C. Enquanto a vitamina A ajuda a preservar a visão, a vitamina C protege os olhos contra a catarata.

Ao mesmo tempo, os pimentões também são ricos em vitamina B6, luteína, zeaxantina, betacaroteno e licopeno. Todos estes nutrientes são essenciais para manter a saúde geral dos olhos.

Para incluir pimentões em sua dieta, você pode grelhar, cozinhar no vapor, assar ou fritar.

Você também pode comê-los crus como um lanche ou parte de um prato de salada saudável.

 

7. Nozes

As nozes contêm uma boa quantidade de ácidos graxos ômega-3 que desempenham um papel importante na manutenção da saúde geral do olho.

Além disso, as nozes contêm antioxidantes, zinco e vitamina E, que trabalham para combater a inflamação e preservar a saúde cardiovascular.

Juntamente com as nozes, você também pode comer amêndoas, avelãs e amendoins.

Comer um punhado de nozes diariamente pode melhorar a saúde dos seus olhos e protegê-los de diferentes tipos de problemas de visão.

 

8. Abacate

Abacates são ótimos para os olhos. Eles contêm luteína que ajudam a prevenir a degeneração macular, catarata e outras doenças relacionadas com o envelhecimento do olho.

Eles também contêm beta-caroteno e vitaminas B6, C e E que são essenciais para desfrutar de boa visão e proteger os olhos contra danos do estresse oxidativo, levando a visão pobre.

Você pode comer o abacate em saladas, molhos, sopas ou sanduíches.

 

9. Brócolis

Brócolis contém uma boa quantidade de vitamina B2. A deficiência desta vitamina torna os olhos altamente sensível à luz, que pode causar inflamação, visão turva e fadiga ocular.

Vitamina B2 também desempenha um papel na prevenção de catarata ou atrasar seu progresso.

Brócolis também contém fitoquímicos antioxidantes poderosos, tais como a luteína e zeasantina e vitamina A que são essenciais para a visão saudável.

Para o máximo de benefícios nutricionais, coma os brócolis tenros e crus em vez de cozido.

Eles vão bem em muitos tipos de saladas e podem ser apreciados como um lanche saudável com molho vegetariano.

 

10. Morangos

Morangos contêm uma boa quantidade de vitamina C, um antioxidante que o corpo necessita para manter os olhos saudáveis e livres de doenças inflamatórias.

Diferentes antioxidantes presentes nos morangos podem afastar os problemas nos olhos como ressecamento dos olhos, degeneração macular e visão defeituosa.

Três ou mais porções de morangos diariamente podem diminuir a possibilidade de questões relacionadas com o envelhecimento do olho.

Você pode comer morangos no lanche, adicioná-los em uma tigela de cereal, na salada de frutas ou em sobremesas de frutas como um doce saudável.

Para concluir, todos os superalimentos acima podem ajudar a manter a saúde geral dos seus olhos.

Então, tente comer mais estes superalimentos e dar a seus olhos o suporte nutricional, que eles precisam para ficarem melhores!

ATUALIZADO: 25.11.16 (INFOGRÁFICO)

medico emagecer mulher azul

 

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