Cataracts are one of the many eye problems that affect people as they grow older. Cataracts affect the lens of the eye, which becomes opaque and hazy and, if left untreated, they cause blindness. Another natural way through which one can avoid cataracts is through diet, which should contain certain nutrients. This article will provide you with the list of foods that are beneficial for the eyes and prevent cataracts.
Why Nutrition Matters for Eye Health
Like other parts of the human body, our eyes need nutrients in order to work well and remain healthy. Antioxidants, vitamins, and minerals should be taken in large quantities as they have a positive impact on the eyes and may prevent diseases such as cataracts. Certain nutrients such as vitamin C, vitamin E, lutein, zeaxanthin and omega 3 fatty acids have been identified to help prevent formation of cataracts and slow down the progression of cataracts.
Now that we have an understanding of the types of foods that are good for your eyes, let’s take a look at some of the foods that are actually good for your eyes.
Best Foods for Preventing Cataracts
1. Leafy Green Vegetables
Lutein and zeaxanthin are two antioxidants that are found in Spinach, Kale and Collard green these are all green leafy vegetables that are known to help protect the eyes from oxidative stress. These nutrients block blue light and are abundant in the lens and the retina of the human eye. Such antioxidants in your diet can decrease your chances of developing cataracts due to harm from light and aging.
2. Citrus Fruits
Oranges, lemons, and grapefruits are all high in vitamin C, an antioxidant that has the ability to protect the lens of the eye against oxidative damage. Vitamin C is also very important in the formation of tissues in the eye and is associated with reduced incidence of cataracts in later years. One can maintain good eye health by taking citrus fruits because they are easy to get.
3. Nuts and Seeds
Vitamin E is another antioxidant that guards the eyes against free radicals and nuts such as almonds, walnuts, and sunflower seeds are rich in this vitamin. Some research has indicated that vitamin E may help to prevent or at least delay the worsening of cataracts and other age-related eye diseases. It is not difficult to include vitamin E in your diet: a handful of nuts or seeds per day would suffice.
4. Fatty Fish
Eating fatty fish including salmon, mackerel and sardines is recommended as they contain omega-3 fatty acids that are good for the eyes. Omega-3s are important for the health of the retina and help to prevent dry eyes – a factor in the development of cataracts. Including at least two portions of fatty fish per week can guard the eyes against some form of degeneration due to aging.
5. Carrots and Sweet Potatoes
Carrots and sweet potatoes are foods containing beta-carotene, which is a vitamin A that is important for the eyes. Beta-carotene is effective in shielding the eye’s outer layer and lowering the chance of cataract formation. Consumption of these orange colored vegetables in your diet is a delicious way of boosting on eye health and avoiding various eye related issues.
6. Eggs
Among foods, eggs are the richest source of both lutein and zeaxanthin and are also rich in vitamin A. They collectively help to shield the eyes from blue light and other types of oxidative stress. Consuming eggs on a daily basis can benefit your eyes especially as you grow old in the sense that it can prevent formation of cataract.
7. Berries
Fruits such as blueberries, strawberries and raspberries contain polyphenols which decrease inflammation and oxidative stress in the eyes. Berries should be taken frequently for the health of the eyes and to prevent formation of cataracts or poor eyesight.
Practical Tips for Eye Health
- Eat a balanced diet: Eat a lot of fruits and vegetables, nuts, seeds, fish; the foods are rich sources of eye healthy nutrients.
- Stay hydrated: It is important to drink at least 8 glasses of water to maintain the moisture content of the eyes and avoid dry eye syndrome.
- Limit processed foods: Exclude foods containing lots of sugars and unhealthy fats, these are some of the causes of cataracts.
Eating a proper diet is one of the best measures you can take to ensure that your eyes are healthy and you do not develop cataracts as you grow old. If you add more green leafy vegetables, oranges, nuts, and fatty fish into your diet, you can prevent cataracts and keep your eyes healthy for the longest time.
If you have any concern about your eyes or want to know more about how to prevent cataracts, then perhaps visiting The Eye Foundation would be a good idea. We are here to help you understand what steps you need to take in order to keep your vision clear. So don’t wait and visit our clinic today and get your eyes checked up as soon as possible. Book Your appointment Today!
