World Sight Day is celebrated on 8 October. Here's what to bring to the table to prevent ailments and keep your eyes healthy
Disorders of view they are a very widespread problem. According to data from the Ministry of Health in Italy more than 40% of people suffer from it. But the percentage could be higher. In fact, half of Italians never undergo checks and consequently are unaware of suffering from them. In most cases these are diseases that can be prevented thanks to early diagnosis and correct lifestyles. There unbalanced diet, for example, it is one of the factors that can favor its onset in some cases.
To promote greater awareness of the importance of eye health, the World Sight Day. The initiative, promoted by IAPB Italia Onlus, the International Agency for the Prevention of Blindness, is organized under the high patronage of the President of the Republic.
To defend the eyes, it is also important to make the right choices at the table. Some foods provide useful nutrients that can help prevent ailments and keep eyesight healthy. Let's see with the help of the nutritionist Valentina Galiazzo, specialist in clinical biochemistry, what they are and how they can help.
At the table space for vegetables and fruit
One of the most frequent causes of vision disorders is advancing age. To keep eyes healthy and delay aging, it is necessary to focus on foods rich in substances that have antioxidant action in the daily diet. "They counteract free radicals and protect against oxidative stress", confirms nutritionist Valentina Galiazzo. Vegetables are good sources. "The yellow, red and orange vegetables and fruit such as melon, peppers, carrots, oranges, tomatoes ensure carotenoids that have an excellent protective action against the eyes, including beta-carotene. Another essential anti-aging substance for eyesight is lutein, an antioxidant found in abundance in lettuce, spinach, chard and chicory. "In particular, it protects the macula, the central part of the retina, from damage caused by exposure to the sun's rays, preventing maculopathy, one of the most serious diseases that can affect the eye in old age. Green leafy vegetables are also particularly rich in B-complex vitamins, which help protect the eyes from degenerative disorders such as cataracts .
Give priority to healthy fats
Eye health also depends on that of the circulatory system. People with high blood pressure have a higher risk of experiencing visual disturbances. To stay away from it in daily menus, it is necessary to focus on healthy fats such as the monounsaturated ones found in extra virgin olive oil, avocado and almonds. "They increase the levels of good HDL cholesterol and reduce the risk of hypercholesterolemia, a factor that favors the onset of age-related macular degeneration". Yes also to polyunsaturated fats. "Fish (salmon, trout, anchovies, herring), dried fruit, eggs, and some vegetables such as seaweed, spinach and kale are sources of Omega 3". Instead, it is necessary to eat in moderation the foods that contain saturated fats such as red meat, cold cuts, sausages and cheeses. Also no to industrial refined foods, rich in trans fats. "They promote the accumulation of triglycerides and increase the danger of suffering from hypertension, a disorder that can also lead to disorders such as difficulty in focusing and blurred vision".
Reduce the consumption of sweets & Co.
Another factor that can promote ocular changes and cause a drastic reduction in vision is type 2 diabetes. This disorder increases the risk of glaucoma, retinopathy and blindness. «To keep your blood sugar under control you need to avoid the consumption of alcohol. They risk increasing the amount of sugars consumed , says nutritionist Valentina Galiazzo. Food rich in fiber must never be missing from the menus. "The soluble ones present in seasonal vegetables slow down the absorption of blood sugars and help keep blood sugar peaks under control". Yes also to complex carbohydrates with a low glycemic index such as whole grains. "Compared to refined ones, like sweets and biscuits, they are absorbed more slowly and help keep blood glucose levels more stable." Another allied food is legumes. "Beans, chickpeas and all varieties in general make carbohydrates less accessible to digestive enzymes and slow down their assimilation".
Discover in the gallery the other foods that are good for eye health
This recipe has already been read 177 times!