Cataracts occur when clear lenses in the eyes get clouded. A healthy diet that is high in antioxidants and rich in fruits and vegetables can help prevent cataracts. Maintaining a healthy weight and controlling blood sugar if diabetic can also help prevent cataracts. Herbs and supplements might guard against cataracts, but many lack scientific support and are not federally regulated.
Cataracts
Cataracts are protein clumps that collect on an eye's lens and cause cloudy vision. It is unknown why protein clumps on eye lenses, but according to the University of Maryland Medical Center (UMMC), age, smoking, diabetes and exposure to sunlight are factors in developing cataracts. The American Optometric Association (AOA) says antioxidants and carotenoids might protect against cataracts.
Antioxidants
Protective substances called antioxidants destroy harmful molecules---free radicals---known to damage cells and tissues. The AOA says vitamins C and E are powerful antioxidants that have shown to decrease development and progression of cataracts in multiple studies. The recommended dietary allowance (RDA) for vitamin C is 90 mg for men and 75 mg for women. The RDA for vitamin E is 15 to 30 mg. Vitamin C is in all fruits and vegetables but is highest in green peppers, citrus fruits, berries, tomatoes, broccoli, leafy green vegetables, potatoes, melons, papayas, mangoes, winter squash and pineapples. Vitamin E is in wheat germ, corn, nuts, seeds, olives, green leafy vegetables, asparagus and vegetable oils.
Carotenoids
Carotenoids are antioxidants and colorings that make certain fruits and vegetables yellow, orange and red. The carotenoids lutein and zeaxanthin are thought to fight cataracts. Six mg of lutein and zeaxanthin combined are believed to benefit health, but the AOA says most people only get about 1.7 mg per day. Foods high in leutin and zeaxanthin are kale, collard greens, spinach, turnip greens, broccoli, yellow corn, green peas, orange peppers, persimmons and tangerines.
Blue Mountain Eye Study
The Blue Mountain Eye Study (BMES) was a large Australian population study of visual impairment and eye diseases that ran from 1992 to 2007 and included more than 3,000 participants. The BMES showed an association between high intakes of protein, vitamin A, thiamine, niacin and riboflavin and a decreased risk of cataracts. Protein is a macronutrient responsible for tissue development, growth and repair and is in meat, dairy products, nuts, beans and grains. Vitamin A is an antioxidant in fruits, vegetables, liver, milk and fortified cereals. Thiamin, niacin and riboflavin are B vitamins that are found in fish, poultry, meat, eggs, dairy products, leafy green vegetables, beans and peas.
Supplements and Herbs
Individuals who are at risk for or have cataracts might benefit from supplements and herbs, especially if they have a poor diet. Supplements with antioxidant properties include daily multivitamins, coenzyme Q10 and alpha-lipoic acid. Other herbs and supplements that might support eye health include omega-3 fatty acids, bilberry, ginko and green tea.
Individuals should consult a physician before taking herbs or supplements; many are not regulated by the Food and Drug Administration and lack scientific research regarding their safety and effectiveness.
Diabetes and Cataracts
The American Diabetes Association says diabetics are 60 percent more likely to develop cataracts and contract them at a younger age than non-diabetics. Diabetics can lower their risk of cataracts by eating a nutritious diet that supports normal blood sugar and blood pressure. A healthful diabetic diet consists of plenty of fruits and non-starchy vegetables, whole grains, dried beans, non-fat dairy products, lean proteins such as fish, skinless chicken breast and lean ground beef and heart-healthy oils such as olive oil. It limits refined grains, desserts and candy, soda, high-calorie snack foods and saturated and trans-fats such as butter, shortening, lard and partially hydrogenated oils.
