World Food Day | Feed your vision with health 👁️🥦
O World Food Day, signed at 16th Octoberis an opportunity to reflect on the importance of our eating habits and the impact they have on our health and well-being. And if we're talking about health, there's an aspect that's often forgotten: the food also plays an essential role in protecting our eyesight.
The eyes, like the rest of the body, need specific nutrients to stay healthy and function properly. A balanced diet can help prevent eye diseases, delay the ageing of eyesight e improve visual comfort on a daily basis.
🥕 Essential nutrients for good vision
- Vitamin A
It is essential for the proper functioning of the retina and for night vision. Lack of it can cause dry eyes and difficulties adapting to light.
👉 Onde encontrar: cenoura, abóbora, batata-doce, gema de ovo, fígado e espinafres. - Vitamin C
A powerful antioxidant that helps protect eye cells from free radical damage and contributes to the health of the retinal blood vessels.
👉 Onde encontrar: citrinos (laranja, limão, toranja), morangos, kiwi e pimentos. - Vitamin E
It helps slow down the ageing of cells and can reduce the risk of diseases such as age-related macular degeneration (AMD).
👉 Onde encontrar: frutos secos (amêndoas, avelãs), sementes e óleos vegetais. - Lutein and Zeaxanthin
Two carotenoids that act as natural "sunscreens" for the eyes, filtering out blue light and preventing damage to the retina.
👉 Onde encontrar: couve, brócolos, espinafres, milho e gema de ovo. - Omega-3 fatty acids
They contribute to eye lubrication and the health of the macula and retina, and are especially beneficial for those who spend a lot of time in front of screens.
👉 Onde encontrar: peixes gordos (salmão, sardinha, cavala), linhaça e nozes.
🍽️ Small choices, big results
Including these foods in your daily routine is a simple and effective way to looking after your long-term vision. A balanced diet, rich in fruit, vegetables and healthy fats, combined with an active lifestyle and regular consultations with a specialist is the best strategy for maintaining clear, healthy vision throughout your life.
In this World Food Dayremember: doing well also starts at the table. 👀💚
