Nutrition’s Role in Cataracts: How Diet Can Affect Eye Health
More than 50% of all adults over 70 years have cataracts or have had surgery to remove them. Cataracts are a natural aspect of aging, and most people will get them, even those who are healthy. Cataracts are a thin film that covers the eye’s surface, making the lens opaque. They block vision and are a common cause of blindness.
What Causes Cataracts
The eye lens is made up of proteins. Over time, oxidative stress causes damage to the proteins and enzymes, creating cataracts. The stress occurs due to an imbalance between free radicles and antioxidants.
Free radicles are the atoms that kill body cells, while antioxidants help to reduce them. If you do not have antioxidants sufficient to neutralize free radicles, you experience oxidative stress. It leads to the formation of cataracts over the eye surface. The only treatment for cataracts is surgery.
Nutrition and Cataracts
Free radicles in the body can come from various sources, including unhealthy foods. A diet rich in antioxidants can aid in reducing the risk of developing cataracts or delay their onset. Studies show that certain foods and supplements can help to slow the progression of cataracts. Maintaining a healthy lifestyle, which includes a good diet and exercise, can help to protect your eye health. Refrain from or limit your intake of sugary drinks and fried or processed foods and snacks.
Foods for Healthy Eyes
You can reduce your risk of cataracts by changing your diet. Increase your intake of whole grains, fish, fruits, and vegetables. The best foods to prevent cataracts include:
· Omega-3 fatty acids: Improving the tear layer reduces the risk of developing cataracts. Boosting oil production for the tears keeps the eyes hydrated. Increase your intake of flax seeds, chia, and fatty fish, such as sardines and halibut.
· Vitamin C can help to reduce the risk of cataracts. You can get the essential vitamins from oranges, guava, dark leafy greens, broccoli, bell peppers, chili peppers, kiwi, and papaya.
· Vitamin E: Seeds and nuts are good sources of vitamin E, the antioxidant that helps to protect the eye membranes. Walnuts, almonds, hazelnuts, peanuts, and sunflower seeds are high in vitamin E.
· Fruits and vegetables: A diet rich in fruits and vegetables will protect your eye health. Orange, yellow, and red fruits and vegetables contain carotenoids. Consume more carrots, sweet potatoes, pumpkins, and cantaloupes.
· Whole grains: They help to improve eye health and reduce the risk of getting cataracts. Increase your intake of quinoa, brown rice, oatmeal, sorghum, and rye.
Adequate UV Protection
Besides changing your diet, you should protect your eyes from UV rays. Prolonged exposure to UV rays increases the risk of developing cataracts. Wear UV-blocking sunglasses while outdoors. If you wear eyeglasses, get UV-protective lenses.
Regular Eye Exams
Schedule regular comprehensive eye exams to ensure healthy vision and eye health. During exams, the eye doctor can detect early signs of cataracts and other eye diseases. You need annual eye exams as you age, even with good vision. A Mediterranean diet will help to reduce your risk of cataracts. It is a plant and seafood-based diet.
For more on how diet can affect eye health, visit GoTran Optometry at our office in Huntington Beach, California. Call (714) 898-3464 to schedule an appointment today.
https://www.aao.org/eye-health/tips-prevention/diet-nutrition#
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