Reviewed: November 13, Medically Reviewed. Editorial Sources and Fact-Checking. Boyd K. What Are Cataracts? American Academy of Ophthalmology. November 9, Cataracts: Symptoms and Causes. Mayo Clinic. June 23, Facts About Cataract. National Eye Institute. September May 12, Alcohol Use Disorder: Symptoms and Causes. Fruits and vegetables offer the highest total antioxidant capacity of all foods, so make these the building blocks of your diet.
While at the grocery store, select a fruit or vegetable for each color of the rainbow. How about red strawberries, orange tangerines, yellow peppers, green kale, indigo blueberries and purple eggplant? Try to choose organic fruit and eat the skins of fruits and vegetables since they are full of vitamins A, C and E, as well as lutein and zeaxanthin.
To prevent cataracts, eat three servings of percent whole grains. This can include amaranth, brown rice, bulgur, buckwheat, millet, oatmeal, popcorn, sorghum, quinoa, rye and wheat.
Some of these grains may be unfamiliar to you, but be adventurous. Look up some recipes and try something new! You can also boost your eye health by making wiser choices when you purchase bread and other baked goods.
Read food labels carefully, avoiding white bread and bakery items that contain refined grains and sugars and choosing items that are minimally processed. Keep in mind, this is only a guide, and should not be a substitute for medical advice from your eye doctor.
Contact and eye doctor near you to discuss all options for diagnosis and management of cataracts. Most cataracts develop as a result of aging, though research has shown that certain factors can increase your risk of developing a cataract.
By making some lifestyle changes, you may be able to lower your risk of cataracts. Your diet and the foods you consume are your choice alone. By eating a healthy diet, including the necessary vitamins and nutrients your body craves, you are not only reducing your risk of cataracts, but also helping your body remain healthy and strong. Research has shown that eating foods that contain the healthy vitamins C and E, and lutein and zeaxanthin, may reduce your risk of cataracts.
Additionally, if you already have cataracts, these vitamins and nutrients may slow their progression. Vitamin C ascorbic acid is an antioxidant that is highly concentrated in the aqueous humor of the eye— and is directly linked to dietary intake.
By increasing vitamin C in your diet, you can increase the vitamin C concentration in your eyes. Research suggests that a daily dose of mg of vitamin C is associated with a lower risk of developing cataracts. Vitamin E is a fat-soluble antioxidant that protects the fatty acids in the eyes from free radicals, or harmful chemicals, which damage healthy eye tissue.
Many studies have shown that these nutrients are associated with a reduced risk of chronic eye diseases, including cataracts, age-related macular degeneration AMD , retinal detachment, diabetic retinopathy, and uveitis. Keep in mind, carotenoids are absorbed better when eaten together with fat— so when eating these nutrient rich foods, add some olive oil or avocado to your plate! Eating five servings of fruits and vegetables every day will ensure that you are getting the right amount of vitamin C, and lutein and zeaxanthin.
Add two servings of nuts for an adequate amount of vitamin E, and you will be on your way to lowering your risk of cataracts. Some may find it difficult to consume a sufficient amount of vitamins and nutrients on a daily basis. In this case, ask your doctor about adding multivitamins and supplements to your daily regimen. If you have cataracts, contact an eye doctor near you, who can diagnose and discuss the best treatment options.
While smoking is a serious risk factor for many harmful diseases, it can also increase your risk of cataracts.
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