Research has shown a reduced risk of cataracts and age-related macular degeneration (AMD) with antioxidant intake. Some antioxidants are more beneficial than others. For example, vitamin A prevents blindness, and vitamin C may play a role in preventing and reducing glaucoma. Essential fatty acids appear to help the eyes in a variety of ways, from reducing symptoms of dry eye to fighting macular degeneration.
Eat the following foods to make sure you’re getting healthy nutrients to protect your eyes.
Vitamin A: Cod liver oil, liver, carrots, sweet potatoes, vegetable butter, and hazelnuts
Lutein and xanthin: spinach, kale, vegetables
Vitamin C: bell peppers (red or green), kale, strawberries, broccoli, oranges, and cantaloupe
Bioflavonoids: citrus fruits, cherries, grapes, and plums
Vitamin E: sunflower seeds, almonds, nuts
Selenium: Brazil nuts, yeast, and seafood
Zinc: oysters, hamburger, wheat, and nuts
Fatty acids: Cold-water fish (salmon, mackerel, and sardines) In general, you should eat plenty of vegetables, leafy greens, two servings of fish per week, nuts, and green or orange fruits.
Carbohydrates: In July 2007, a study found that eating too many bad carbohydrates, such as white flour, may increase the risk of macular degeneration. It is believed that the sudden spike in blood sugar that follows a high carbohydrate diet can have negative effects on the eyes. Researchers suggest that people instead eat healthier carbohydrates, such as high-fiber fruits and vegetables.
Plants, nutrition and cataracts:
Age-related cataracts are the leading cause of blindness in the world. Although the exact cause of cataracts is unknown, scientists are looking into whether herbs, supplements, and health foods can help reduce the risk of developing cataracts. Human studies have shown little evidence of the effectiveness of herbs in reducing or preventing cataracts. However, a consensus of medical studies in rabbits has shown that turmeric reduces the risk of cataracts. Remember, do not use any herbal combination as a treatment without consulting your doctor. Turmeric is an antioxidant. Overall, some studies have shown that eating healthy foods rich in antioxidants and certain vitamins may reduce the risk of developing cataracts or their progression.
Diet, oxidative stress and cataracts:
Oxidative stress occurs when there is an imbalance between the consumption of damaging free radicals and antioxidants. Free radicals are atoms or groups of atoms (molecules) that have a strong tendency to react with other atoms and molecules because they have an unpaired electron. In the body, a free radical is usually an oxygen that has become stable by taking an electron from another molecule. This molecule then seeks to take an electron from another molecule, and so on. Free radicals damage healthy cells, tissues, or organs by stealing electrons from them. This act of stealing electrons is called oxidation. In the eye, oxidation of fats and proteins in the lens causes damage and clouding, a process called cataracts. Preventing free radicals with healthy foods, especially those rich in antioxidants, may help slow this process.
Free radicals that damage our eyes and other organs come from exposure to pollution or chemicals, smoking, radiation, and eating unhealthy foods. However, some free radicals are produced by normal daily reactions in the body without the body being exposed to harmful substances, which explains the need for antioxidants in the foods we eat every day.
Antioxidants include a number of vitamins and plant substances that can be found in the foods we eat every day. Vitamins C, E, A, and lutein are some of the antioxidants that have been shown in studies to reduce the risk of cataracts. These antioxidants, like others, are found in a diet rich in fruits and dark, colorful vegetables. It is the combination of fruits and colorful vegetables that contains antioxidants that keeps us healthy.
Can a healthy diet prevent the development of cataracts?
People who consistently follow a diet rich in fruits, vegetables, and legumes may show a reduced risk of developing cataracts. Consuming fish, which is rich in omega-3 and essential fatty acids, may be effective in reducing the risk of cataracts and their progression.
Although nutrients, antioxidants, and herbal compounds that are effective in preventing cataracts are available in dietary supplements, some believe that these substances should be obtained through healthy foods rather than dietary supplements. But others believe that supplements should be added in addition to a proper diet. In laboratory studies, the role of N-acetyl and L-cysteine in preventing cataracts or slowing their progression has been suggested.
But what exactly is a healthy diet?
A healthy diet includes 5 to 9 servings of fruits and vegetables per day, with at least three servings of whole grains and two servings of fish per week. The total calories consumed should be adequate for your activity level, metabolism, and weight. While dark green and colorful fruits and vegetables are rich sources of antioxidants, they also provide benefits such as folic acid and calcium. Both of these food sources are a healthy diet in addition to reducing the risk of cataracts.
Maintaining a healthy diet means avoiding unhealthy foods like fried foods, processed foods, jams, and salty snacks. According to research from the University of Sydney, Australia, eating too much salt increases the risk of cataracts. Some studies have also shown that eating too much sugar and starchy foods like white bread, cookies, soft drinks, and pastries may increase the risk of cataracts and their progression. A healthy diet also means avoiding too much soft drinks, desserts, fatty snacks, and fast food. But don’t worry, start eating delicious fruits and vegetables, fresh fish, and other healthy foods. You won’t miss these junk foods anymore. Your reward will be a healthy body and good vision.