Foods that help prevent cataracts

The development of cataracts is a gradual, age-related eye disorder that causes the lens of the eye to lose transparency, which impairs vision. The good news is that cataracts are treatable and probably more preventable than previously believed. These guidelines will show the important role that diet can play in the health of your eyes.

When normal proteins in the eye become damaged, they cluster together and become opaque, a process that creates a cloudy area in the lens that over time causes blurry and distorted vision. So common is this condition that it is estimated that more than half of all Canadians over age 50, and three-quarters over age 75, have some degree of cataract formation.

Researchers feel that chronic free-radical damage may be associated with cataract development. Thought to be the cause of a number of age-related conditions, free-radical damage can result from a lifetime of exposure to sunlight's harmful ultraviolet (UV) rays, cigarette smoke, pollution and other environmental factors. In the case of the eye, free-radical damage can weaken the delicate cell structure in the lens of the eye, which slowly causes development of cataracts.

Because most cataracts are age-related, preventive strategies adopted early on may help to delay or avoid them. Diabetes can also cause the development of cataracts.

In addition to various lifestyle changes you can make to reduce free-radical damage, such as wearing sunglasses that block UV rays and stopping smoking, certain dietary adjustments can be made that may be beneficial, including consuming a diet rich in fibre and antioxidants. Foods that are high in antioxidants play a significant role in combatting the damage caused by free radicals.

Because vitamin C is a potent antioxidant, consuming foods that are high in this nutrient may help protect against cataracts. Vitamin C may play a role in preventing the clustering of proteins in the eye, a process associated with cataract formation.

Working hand-in-hand with other important nutrients, such as the mineral selenium, vitamin E functions as a powerful antioxidant by shielding cell membranes from harm caused by sunlight. It also protects the vitamin A found in the eye from UV damage.

Although the relationship between lutein and cataracts is still under investigation, studies suggest that this carotenoid may act like internal sunglasses by filtering out the sun's harmful ultraviolet rays. Lutein is the yellow substance found inside the macula lutea (the tiny yellow spot in the centre of the retina). Lutein absorbs sunlight's harmful waves, thus blocking damage to the delicate structure of the cells in the eyes. A closely related carotenoid compound, zeaxanthin, is also thought to defend the lens from free-radical harm incurred from sunlight.

Preliminary research also indicates that quercetin, a flavonoid found in a number of foods, may protect against cataracts. Studies suggest that quercetin helps to maintain lens transparency after free-radical damage from sunlight.Foods rich in fibre, such as whole grains, may help prevent onset of diabetes, which can cause cataracts.

Curcumin, a substance in turmeric (a spice used in Indian curry dishes), may be an effective antioxidant that helps to protect against cataracts. Animal studies show curcumin may protect the lens of the eye from becoming cloudy. Scientists are still determining the precise mechanisms by which curcumin can protect against cataracts.

One theory suggests that curcumin enhances glutathione, a potent antioxidant. Another conjecture is that curcumin's antioxidant power protects the eyes from cell damage caused by sunlight's ultraviolet rays.

Corn, kale, kiwi, peas, spinach, apples, cherries, red onions, sweet peppers, broccoli, citrus fruit, strawberries, almonds, avocados, sardines, sunflower seeds, wheat germ.