Mrkva sigurno ne može da vam da savršen noćni vid, ali mnoge druge namirnice sigurno mogu uticati na kvalitet vašeg vida.
Odabir dobrih, nutritivnih sastojaka hrane je važno za naše zdravlje. Takođe postoje i različiti načini kako vam hrana može pomoći da očuvate zdravlje vaših očiju, uključujući smanjenje rizika od nastanka različitih bolesti opasnih po vid.
Foto: unsplash
Koji su to nutritijenti koje bismo trebali uzimati ako želimo da imamo odličan vid?
Vitamin A
Vitamin A pomaže ćelijama u oku da pretvore svjetlosne zrake u moždane talase iz kojih nastaje slika koju vidimo. Posebno su važni za rožnjaču (providni dio prednjeg dijela našeg oka).
Nedostatak vitamina A je osnovni razlog lošeg vida kod miliona djece širom svijeta. Ovaj vitamin se nalazi u žutom, narandžastom i zelenom voću i povrću. Naše tijelo pretvara beta-karoten u ovim namirnicama (koji im i daje specifičnu boju) u vitamin A.
Cink
Cink je osnovna „pomoćna molekula“ za mnoge zdrave procese u našem organizmu, uključujući transport vitamina A od jetre do mrežnjače. Zato i nije važno koliko mrkve pojedemo u toku dana ako nemamo cink koji će ga transportovati po tijelu. Ostrige su najbolji izvor cinka, ali ga takođe mnogo ima i u mesu, grašku i orašastim plodovima.
Lutein i Zeaksantin
Studije su pokazale da ova dva nutritijenta specifičnog imena su povezana sa smanjenje rizika od hroničnih očnih bolesti, kao što je senilna degeneracija makule (AMD) i katarakta. Najbolji način njihove konzumacije je kroz obroke sa mnogo jaja i zelenog povrća.
Omega-3 masne kiseline
Za jak imuni sistem i odličnu funkciju mozga, potrebne su nam omega-3 masne kiseline. Istraživanja su pokazala da one igraju važnu ulogu razvoju vida i funkciji mrežnjače. Najbolji izvor ovog nutritijenta je riba, ali ih ima i u mnogim drugim namirnicama.
Vitamin C i Vitamin E
Askorbinska kiselina (poznata kao vitamin C) je antioksidans koji može da umanji šansu za nastanak katarakte, usporavanje nastanka AMD, te sprečavanju smanjenja vidne oštrine. Citrusno voće ima mnogo vitamina C, ali neke druge vrste voća ga takođe mogu sadržavati.
Foto: unsplash
Vitamin E je takođe antioksidans koji štiti naše oči od štetnih slobodnih radikala. Od namirnica, najviše ga ima u slatkom krompiru i orašastim plodovima.
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