8 BEST Foods to Eat for Cataract Prevention
Cataracts are sometimes considered a normal part of growing older.
Indeed, this eye condition is incredibly common, especially in older
adults, affecting more than half of all adults past 70. But innocuous it
is not, no matter what you’re told. For example, did you know that
cataracts are also the leading cause of vision loss in the world? And
even at an early stage, having a cataract can be significantly limiting,
affecting such essential daily activities as driving and reading.
This is because a cataract creates an
opaque film over the eye’s lens, blocking vision and making everything
you see appear blurry and cloudy. Sadly, there is no non-invasive cure
for cataracts; eye surgery is the only way out. That being said,
maintaining a healthy lifestyle goes a long way in preventing them.
Healthy nutrition can protect your eyes from cataracts if you’re prone
to developing them and may slow down the progression of the eye
condition if you’re already suffering from this condition.
How can nutrition prevent cataracts?
As previously mentioned, a cataract occurs
as a result of the clouding of the lens. The lens is the light-sensitive
part of the eye, and it consists of proteins. When these proteins are
damaged, a cataract develops. This damage can occur as a result of
oxidative stress - a process in which damaging compounds called free
radicals kill cells.
Free radicals are neutralized by antioxidants. Thus, antioxidants
protect the cells from damage. These antioxidant phytochemicals and
vitamins are present in fruits and vegetables, so a healthy diet full of
colorful fruits and vegetables may reduce the risk of cataracts.
Research supports this theory. For instance, a Swedish study of over
30,000 women aged 49 and older that observed participants for nearly 8
years found that the women with a diet highest in antioxidants were much
less likely to get cataracts than women whose diets were low in
antioxidants. These findings were confirmed by another 10-year study
involving 2,400 older adults in Australia. 
The specific antioxidants linked to a
decreased risk of cataracts are vitamins A, C, and E, lutein, and
zeaxanthin - as shown in two large studies of older adults in the US.
While these nutrients can be found in multivitamins and vision
supplements, many experts are convinced that antioxidants are best
acquired from a healthy diet and not dietary supplements.
The BEST foods to eat for cataract prevention
To reduce your risk of cataracts, follow these general guidelines:
Every day, enjoy 5-9 servings of fruits and vegetables - fruits and
vegetables are high in vitamins A, C, E, and other antioxidants.
Try to have 2 or more 3.5-4-oz servings of fish weekly - fish
contains important oils that keep your eyes healthy.
Consume 3 servings of whole grains daily - whole grains have plenty
of vitamin E and antioxidants.
So which specific foods should you eat more of? Although this list isn’t
the end all be all, it will help if you’re looking for straightforward
recommendations.
Kiwi fruit
According to a review study of 30 separate
research articles, regular intake of vitamin C is linked to a reduced
risk of cataracts. What fruit comes to mind when you think of vitamin C?
Oranges and lemons are the most common answers.
But did you know that these fruits don’t actually contain that much
vitamin C? A single kiwi fruit actually packs double the amount of
vitamin C compared to an orange; you only need to eat 1 golden kiwi
fruit to fulfill your daily needs for vitamin C.
The green tropical fruit also has vitamin E, potassium, magnesium,
serotonin, and over a dozen other vitamins and minerals. So, for those
who seek to protect their eyes from cataracts, the kiwi may be the
superior choice.
Eggs
Eggs are easy to find at every store and
just as effortless to prepare. They also contain nearly everything you
need for your eyesight in one neat package: omega-3 fats, vitamin A and
E, lutein, and zeaxanthin.
The egg yolk specifically contains a compound called docosahexaenoic
acid (or DHA) - an omega-3 fatty acid that’s also the easiest source of
lutein and zeaxanthin. These two antioxidants are carotenoid pigments
that prevent cataracts while also giving egg yolks their vibrant yellow
color. Zeaxanthin, in particular, was found in research to reduce
cataract development by 26% for every 10 milligrams consumed in a day.
If protecting your eyesight from cataracts is your top priority, don’t
skip the sunny side-up egg for breakfast.
Cold-water fish
Cold-water fish are another excellent
source of DHA. These include fish like salmon, herring, albacore tuna,
sardines, and mackerel. Apart from preventing cataracts, DHA also
protects the eyes from macular degeneration.
Just like eggs, fish is also rich in vitamins A and E, both of which
also play a huge role in preventing eye issues (more on that next).
Pumpkin
Pumpkin is such a beautiful, versatile food
ingredient - it works equally well in savory dishes as it does in
sweets, and you’ve got to appreciate that. This fall staple is
particularly rich in vitamins A and E, which makes it a great food to
consider for those who want to lower their chances of getting a
cataract.
Carotenoids, which include vitamin A and its antioxidant “brothers and
sisters” like lutein and zeaxanthin, cut the risk of cataracts by a
quarter. And a single serving of pumpkin will provide you with 300% of
the recommended daily intake (RDI) of vitamin A and 10% of vitamin E.
Avocados
You’re likely already aware that avocados are healthful, and we probably
don’t need to convince you to eat more of them. That being said, it’s
certainly helpful to know that avocados are excellent for eye
protection. The compounds in avocados considered beneficial for eye
health in general and cataract protection, in particular, are vitamins
B6, C, and E, beta-carotene, and lutein.
Orange bell peppers
Not a fan of carrots and pumpkins? You can
skip these vegetables and still boost your eye health - with orange bell
peppers. In fact, orange sweet peppers are considered the best food
source of zeaxanthin and an excellent source of lutein. To remind you,
both of these carotenoid antioxidants neutralize free radicals and
protect the eyes from free-radical damage and harmful UV rays.
In addition, orange bell peppers contain plenty of vitamin C. Bell
peppers, too, outrank oranges, as they contain nearly 3 times more
vitamin C per serving.
Walnuts
We stressed the importance of omega-3 fats
and vitamin E for cataract prevention earlier. What can you do to
fulfill your daily requirement of these nutrients if you don’t eat eggs
and fish often (or at all)? Nuts and seeds are surely your best option,
as they contain plenty of the same or similar compounds.
Most nuts and seeds (e.g. peanuts, almonds, sunflower seeds, and
hazelnuts) are rich in vitamin E - an antioxidant that protects the eye
from free-radical damage.
Certain nuts, particularly walnuts and pistachios, are also rich in an
omega-3 fatty acid called eicosapentaenoic acid (EPA), a similar fat to
DHA that’s also used by the eyes. This makes walnuts and pistachios the
best choice for maximal eye health protection.
Tea
Caffeinated beverages get mixed reviews,
but such drinks as black tea, green tea, and coffee are actually
beneficial for your eyes. A large study from China, the cradle of green
tea drinking, found that moderate tea consumption (no more than 500 ml a
day) prevents age-related cataracts. On a slightly different but
related note, tea may also be beneficial for the prevention of macular
degeneration.
The WORST foods to eat if you’re prone to cataracts
It comes as no surprise that, in addition to consuming certain foods,
one needs to stay away from other foods in order to maintain a healthy
diet. The existing research doesn’t go into great detail as to which
foods you ought to avoid to prevent cataracts, but it does offer some
general tips, namely:
Keep your intake of sodium in check (no more than 1 teaspoon a day) -
the American Journal of Epidemiology (2000) and Australian researchers
linked a high-salt diet with an increased risk for cataracts.
Avoid eating too many carbohydrates - a
study that evaluated the eating habits of over 1,600 adults showed that
those with the highest intake of carbs had a 3 times higher risk for
cataracts than those who consumed the least amount of carbs.
Minimize the intake of fried and processed foods, and soft drinks,
all of which are associated with a higher incidence of cataracts (even
in children).
But if you asked us to give you just one last piece of advice before
this article ends, it would be, “Protect your eyes from the sun.” UV
rays are known to cause cataracts, so a simple tip like wearing
polarized sunglasses and a wide-brimmed hat outdoors can make a world of
difference.