The researchers studied 978 people with diabetes who filled out detailed food questionnaires. They were followed for eight years, during which annual eye exams were performed. When the stu' />

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Fruits can protect against eye problems of diabetes

Fruits can protect against eye problems of diabetes

After an analysis of participants' eating habits, the authors found that people who ate an average of 250 grams of fruit per day had half the risk of develop the condition than those who ate less than 30 grams. Chances were 40% lower for people who ingested an average of 85 to 150 grams of fruit per day compared to those who ate less than 30 grams. For comparison purposes, an apple has an average of 150 grams.

However, the study failed to establish an effect relationship. It shows a link between higher fruit intake and lower risk of diabetic retinopathy, but this does not prove that the fruit is able to prevent disease. The study also showed that people who ate fruits rich in fiber, vitamin C, vitamin E, beta carotene, potassium and sodium were more protected.

Include more fruits in the diet with these five habits

Sources of vitamins and minerals, they should be consumed every day in at least three portions. For those who have diabetes, the most indicated fruits are apple, blueberry, avocado, cherry, lemon, blackberry and coconut, because they contain properties that help control glycaemia and have antioxidant action. So if this rule is not already part of your routine, pay attention to the tips:

Juice

Most restaurants already offer natural juices options on the menu. Still, many people choose to accompany the meal with a caloric soda. "If you are one of these people, know that, besides not consuming any nutrients, you are putting your health at risk," says nutritionist Daniela Cyrulin, of São Paulo.

Include fruits in

Rich meals in nutrients and also delicious, the salads that combine fruits and vegetables can be a good outlet to increase the daily consumption of this food. She also suggests adding fruit early for breakfast. If there is time, make hot dishes more elaborate for lunch or dinner, such as bittersweet loin with pineapple.

Take a fruit with you

"Carrying fruit for work should be regarded as an act of health care and with the body and not as a burden or sacrifice, "criticizes the nutritional Amanda Epifanio Pereira, from Citen (Integrated Center for Nutritional Therapy). After all, most people carry dozens of uselessness in their purses and backpacks. Why not include a single fruit?

Eat at meal intervals

According to nutritionists, in addition to the three main meals - breakfast, lunch and dinner - it is recommended to make small snacks. "In these intervals, it is best to consume a fruit, because it is a food rich in micronutrients and fibers, low calorie and with varieties for each day", says nutritionist Daniela.

Make vitamins

The great advantage of fruits is that they follow the same law that governs nutrition: the larger the variety, the better. So, do not be afraid to create combinations and mix flavors with water, milk or vegetables.


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