As people age, cataracts naturally develop. Your eyes’ lens becomes clouded, opaque, and more challenging to see through. The most common cause of blindness in the world today is cataracts. Studies have shown that some foods can help slow the progression of cataracts, an eye disease that can cause blindness, even though there is still no nonsurgical treatment.
Some ophthalmologists think that oxidative stress is to blame for the lens’s proteins and enzymes being damaged, which causes cataracts to form. Free radicals, which are atoms that harm your body’s cells, and antioxidants, which prevent them, are in an unbalance that leads to oxidative stress. Oxidative stress happens if your body does not have enough antioxidants to combat the free radicals circulating there.
You must maintain a healthy lifestyle if you want good vision. Fundamentally, this entails engaging in physical activity, eating enough fruits and vegetables, and making wise health decisions. It would help if you also avoided sodas, processed foods, fried foods, and sugary snacks. These activities are linked to a higher risk of developing cataracts earlier in life. The best nutrient sources to lower your risk of developing cataracts are listed below.
Seeds and nuts
Vitamin E is abundant in seeds and nuts. The antioxidant vitamin E shields the membranes in your eyes. For instance, walnuts have antioxidants, omega-3 fatty acids, and vitamin E. This is one of the best combinations when it comes to maintaining the health and happiness of your eyes.
Almonds, sunflower seeds, hazelnuts, and peanuts are additional options for nuts and seeds that are good for your eyes.
Whole grains
Eat three servings of whole grains to prevent cataracts. Amaranth, brown rice, bulgur, buckwheat, millet, oatmeal, popcorn, sorghum, quinoa, rye, and wheat can all fall under this category. Be adventurous, even though you might not be familiar with some of these grains. Look up some recipes, then give it a try!
Making better decisions when buying bread and other baked goods can also improve your eye health. Read food labels carefully, avoid white bread and bakery products containing refined grains and sugars, and opt for products that have undergone the least amount of processing.
Vegetables and fruits
Carotenoids are pigments that give yellow, red, and orange hues to colorful fruits and vegetables. Although you can eat these foods raw, cooking them will maximize their nutritional value. Cantaloupes, sweet potatoes, carrots, and pumpkins contain carotenoids like beta carotene and vitamin A, which prevent cataracts.
According to studies, every extra 10 mg of carotenoids you consume lowers your risk of age-related cataracts by about 26%. The highest antioxidant capacity can be found in fruits and vegetables. Pick colorful fruits and vegetables when you’re shopping. Additionally, consume the skins whenever possible because they are rich in lutein, zeaxanthin, and Vitamins A, C, and E.
