Un’arancia al giorno toglie l’oculista di torno
Mangiando arance si riduce il rischio di degenerazione maculare del 61%
Negli Stati Uniti, la degenerazione maculare legata all’età è una delle principali cause di perdita di vista. Si tratta di qualcosa di irreversibile, ma si può fare tanta prevenzione, a partire dal consumo di arance.
Uno studio australiano, pubblicato sull’American Journal of Clinical Nutrition, ha confermato che mangiare arance può aiutare ad abbassare il rischio di degenerazione maculare. Lo studio ha coinvolto 2.000 adulti australiani anziani e ha scoperto che mangiare almeno una porzione di arancia al giorno può ridurre il rischio di sviluppare la patologia fino al 61%. I benefici erano così grandi che anche solo un’arancia a settimana prometteva miglioramenti significativi per la salute degli occhi.
Gli autori hanno attribuito inizialmente questi effetti ai flavonoidi antiossidanti e anti-infiammatori presenti nelle arance. È interessante notare che non hanno trovato dati a sostegno della capacità di mele, tè e vino rosso – tutti ricchi di flavonoidi – di proteggere gli occhi dalla degenerazione maculare.
Nelle arance, infatti, ci sono anche elevate concentrazioni di luteina e zeaxantina. Questi sono carotenoidi, pigmenti vegetali, che conferiscono la loro caratteristica tonalità giallognola e arancione. Sia la luteina che la zeaxantina si trovano anche nella macula dell’occhio, la parte centrale della retina, e le danno il classico colore giallastro.
Gli studi hanno dimostrato che il consumo di alimenti ricchi di luteina e zeaxantina aiuta a mantenere la densità del pigmento della macula, proteggendolo dalla degenerazione e dalla disfunzione.
Oltre a questi nutrienti, le arance contengono esperidina, naringen, quercetina e limonene. Come altri agrumi, sono anche una buona fonte di vitamina C, uno dei più potenti antiossidanti in natura. Gli antiossidanti neutralizzano i radicali liberi che danneggiano le cellule e causano una varietà di effetti negativi sulla salute, tra cui l’esordio precoce e la progressione della degenerazione maculare.
Per prendersi cura del propri occhi basterebbe, quindi, iniziare la giornata con arance e mirtilli.
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