Fatores como a incidência de luz nociva nos olhos podem causar doenças sérias. No entanto, através da ingestão de nutrientes que otimizam sua saúde ocular, você se torna capaz de proteger este sentido, que é tão importante para o corpo.
Com a idade, os olhos se tornam mais propensos a apresentar doenças degenerativas. Porém, isso pode ser evitado ou, no mínimo, minimizado com o auxílio de opções naturais. E essas opções incluem a alimentação.
Dentre as doenças degenerativas, encontram-se: catarata, retinopatia diabética, olhos secos, glaucoma e até mesmo a degeneração dos músculos da região. Se não prevenidas, algumas dessas doenças podem levar à cegueira completa, além de outras consequências.
Por isso, mantenha a saúde dos olhos em dia e funcionando em seu melhor potencial. Para isso, é preciso apostar na inclusão de nutrientes que otimizam a saúde ocular.
Quais são os nutrientes que otimizam a saúde ocular?
As principais doenças que afetam os olhos são geralmente ligadas à idade. As mais comuns são o glaucoma e a catarata. A primeira causa a degeneração do nervo óptico, enquanto a segunda compromete a visão.
Além dessas opções, tem-se também problemas mais graves. Entre elas estão doenças associadas à diabetes (retinopatia diabética), que danificam os vasos da retina. E há ainda doenças relacionadas à baixa produção de lágrimas, como a doença dos olhos secos.
Mesmo essas sendo condições ligadas à genética, o que você ingere pode fazer uma grande diferença. Por isso, conheça nutrientes que podem ajudar você a manter sua saúde ocular:
1. Vitamina A
O déficit dessa vitamina pode estar relacionado a problemas de visão. Isso acontece porque ela é responsável pela sensibilidade da luz que chega aos olhos e também pelos foto receptores oculares (1).
A falta de vitamina A, segundo estudos, é responsável por ressecar os olhos, causar cegueira e outros problemas mais graves (2).
Essa vitamina pode ser encontrada em fontes animais, como nas gemas dos ovos, nos produtos derivados do leite e no fígado bovino. Além disso, ela também está presente em carotenoides de plantas, em compostos antioxidantes e em alguns tipos de vegetais e frutas.
Ao se consumir esses carotenoides, é possível suprir quase 30% das necessidades diárias de um adulto. Alimentos como espinafre, couve e cenoura são excelentes fornecedores de betacaroteno, um importante carotenoide (3, 4).
2 e 3. Luteína e Zeaxantina
Esses dois antioxidantes são conhecidos como pigmentos maculares. E isso porque ficam altamente concentrados nas máculas da retina. São carotenoides e influenciam na sensibilidade à luz.
Além disso, são protetores solares naturais para os olhos, especialmente em relação ao espectro azul. Este, segundo estudos, possui potencial prejudicial sem a ingestão dessas substâncias (5).
Pesquisas afirmam que esses dois antioxidantes carotenoides agem de forma diretamente proporcional ao estado da retina. Com o auxílio de pessoas de meia idade e idosos, provou-se que consumir 6 mg de qualquer um desses produtos por dia pode diminuir as chances de degeneração macular (6).
Pessoas que consumiram em maior quantidade a luteína e a zeaxantina reduziram em até 43% o risco de apresentar degeneração macular. E isso especialmente ao serem comparados com indivíduos que ingeriram em menor quantidade essas substâncias (7).
Porém, mais pesquisas ainda precisam ser feitas. Essas substâncias não foram apontadas como preventivas, mas sim no auxílio da doença em estado tardio (8).
Os riscos de catarata também foram reduzidos através da ação da zeaxantina e da luteína. As substâncias são encontradas juntas em alimentos como milho, uvas e verduras verdes.
As gemas de ovos são consideradas as melhores opções em geral para tal fim (9, 10, 11, 12). Isso porque a gordura auxilia na melhora da absorção dos carotenoides. Por isso recomendando-se que, junto aos produtos citados, sejam adicionados óleos vegetais 100% naturais ou abacates (13, 14).
4. Ácidos graxos e ômega 3
Os ácidos graxos e ômega-3, especialmente os de cadeia longa, são importantes para a saúde dos olhos. Eles auxiliam na manutenção e otimização de suas funções. Exemplos desses ácidos são o ácido docosaexaenoico (DHA) e o eicosapentaenoico (EPA).
A retina possui altas taxas de DHA. Esta auxilia também no desenvolvimento do cérebro e olhos durante o crescimento. Por isso é importante apostar em uma alta ingestão desse ácido, especialmente durante a infância (15, 16, 17, 18).
Investir em suplementos também pode ser uma boa ideia. Especialmente para portadores da chamada doença do olho seco, que acontece quando os fluidos da região dos olhos não funcionam de forma eficiente (19, 20, 21, 22).
Segundo estudos, tomar suplementos contendo ácidos graxos e ômega-3 de cadeia longa por 3 meses é capaz de aumentar a formação desses fluidos (20).
Além disso, esses ácidos podem auxiliar na prevenção de outros males, como a retinopatia diabética. E isso é comprovado por estudos feitos com idosos, que apontaram que 500 mg de suplemento foi capaz de diminuir os riscos da doença (23).
Por outro lado, esses ácidos não se mostraram tão eficientes em relação à degeneração macular causada pelo envelhecimento. A melhor forma de ingerir os ácidos graxos e ômega-3 de cadeia longa é através de peixes (24).
5. Ácido Gama-Linolênico
Esse ácido é de difícil obtenção apenas pela ingestão de alimentos. Ele possui propriedades anti-inflamatórias e pode encontrado em óleos, como no óleo de estrela ou de onagra (25, 26).
Segundo estudos, a ingestão do óleo de onagra atua no mal do olho seco. Em mulheres que apresentavam tal deficiência de fluidos, a ingestão de 300 mg da sustância por dia trouxe ótimos resultados em 6 meses (27).
6. Vitamina C
A vitamina C é um antioxidante que auxilia na saúde dos olhos, ainda que não haja estudos 100% eficazes que confirmem. Mesmo assim, a alimentação é essencial para suprir as necessidades diárias dessa vitamina.
O humor aquoso do olho é a região que possui a maior presença da vitamina, preenchendo sua região de fora. Caso haja pouca vitamina C no organismo, é possível tomar suplementos (28, 29).
Alguns estudos apontaram a catarata a doença mais comum relacionada aos baixos níveis de vitamina C. Indivíduos que optaram por tomar suplementos tiveram menores riscos de desenvolvê-la (30, 31).
Você pode consumir alimentos como frutas cítricas, couve, pimentão, goiaba, brócolis e vegetais para suprir suas necessidades diárias de vitamina C (32). No entanto, como dito, mais estudos em relação à eficiência da vitamina C na saúde ocular são necessários.
7. Vitamina E
Essa vitamina faz parte de um grupo de antioxidantes solúvel em água que é capaz de evitar que os ácidos graxos sofram oxidação. Os ácidos gordos estão altamente concentrados na retina do olho e a vitamina E efetua papel fundamental em sua saúde (18).
Existem formas extras de se adquirir vitamina E, além da alimentação, que é através dos suplementos. Eles são capazes de evitar problemas sérios nos olhos advindos da deficiência dessa vitamina (33, 34).
Através de pesquisas confirmou-se que sua ingestão diária – de aproximadamente 7 miligramas – reduz as chances de ter catarata em até 6%, mas não são capazes de diminuir o avanço daqueles que já a possuem (35, 36, 37).
8. Zinco
Entre os nutrientes que otimizam sua saúde ocular, o zinco já está presente na região ocular, fazendo parte de um grupo de importantes enzinas – como o superóxido dismutase –, que atuam de forma antioxidante nos olhos (38).
Sua deficiência pode levar à cegueira e influenciar a deficiência macular. Você pode contar com o zinco em abóboras, amendoins, ostras e carnes em geral (39, 40, 41).
Se você está buscando por nutrientes que otimizam sua saúde ocular, seja para melhorar a saúde dos olhos ou para prevenir doenças nessa região, não deixe de seguir as dicas acima.
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