As you grow older, you may notice your vision becoming increasingly cloudy, and colours may appear less vivid, and you find greater difficulty seeing in low-light conditions. These are early indications of cataracts, an age-related eye condition where the eye's lens becomes clouded, leading to impaired vision.
Age-related eye diseases, including cataracts, often stem from oxidative stress and inflammation within the eye. Symptoms of cataracts include blurred or cloudy vision, heightened sensitivity to light, difficulty seeing at night, and the appearance of halos around lights. Although cataracts develop gradually and painlessly, they can eventually disrupt daily activities.
Vision is considered the most crucial of the five senses, yet many lack awareness of the essential nutrients for eye health. According to the National Institutes of Health (NIH), add antioxidants and anti-inflammatory nutrients into your diet to decrease the risk of age-related eye diseases. Vital nutrients include vitamins C and E, beta-carotene, zinc, lutein, zeaxanthin, and omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid).
Here are seven nutrient-rich foods that can help prevent cataracts:
Citrus fruits: Vitamin C plays a good role in the health of blood vessels in the eyes and may help reduce the risk of cataracts by supporting the health of the lens. Oranges, lemons, and grapefruits are excellent sources of vitamin C that protects the eyes from oxidative stress and damage caused by free radicals.
Green vegetables: Leafy vegetables are rich in lutein and zeaxanthin, two carotenoids that are concentrated in the macula of the retina. These nutrients filter out harmful blue light and act as antioxidants, protecting the eyes from damage and reducing the risk of age-related macular degeneration and cataracts. Eat your greens: like spinach, kale, and collard greens.
Fatty fish: Mackerel, salmon and sardines are high in omega-3 fatty acids, specifically EPA and DHA. These essential fatty acids help to reduce inflammation in the eyes, which can contribute to cataract development. Omega-3s present in the dish also helps in maintaining the health of the retina.
Carrots: These root vegetables are known for their high beta-carotene content, a precursor to vitamin A. Vitamin A is vital for maintaining good vision, particularly for low-light and night vision. It helps the eyes adjust to different lighting conditions and supports the health of the retina.
Seeds and nuts: Vitamin E is an antioxidant that helps protect the eyes from oxidative stress. Vitamin E may also play a role in reducing the risk of cataracts by supporting the health of the eye's lens and reducing damage from UV exposure. Eating Almonds, sunflower seeds, and hazelnuts helps.
Whole grains: Brown rice, quinoa, and whole wheat contain zinc, a mineral that aid in the functioning of the retina. Zinc helps transport vitamin A from the liver to the retina, where it forms melanin, a pigment that protects the eyes. Adequate zinc intake may help delay the progression of cataracts.
Eggs: Eggs are a nutrient-dense food that contains lutein and zeaxanthin, along with vitamins C and E. These nutrients provide comprehensive protection for the eyes by filtering out harmful blue light, acting as antioxidants, and supporting eye health. Eggs also provide a source of essential fatty acids and high-quality protein for eye tissue maintenance.
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