Cataract is a condition that affects people as they grow older. Cataract occurs when the clear lens of the eye gradually become opaque. This reduces the amount of light that enters into the eye and hence degrade vision. There are certain precautions taken in the early stages to maintain eyesight and prevent from cataract.
Diet play very important role to enhance the life of the eyes. A healthy diet provides good nutrition to the eyes.
Dietary sources which help prevent cataract are mentioned below:
Spinach
Spinach is the king of the green leafies .These green leafy are excellent for the eye because they are rich in lutein , a carotenoid compound that is found in colorful fruits and vegetables that protect cells from damage. A diet rich in spinach helps shield the macular – the center of the retina from cell damage can cause macular degeneration and cataract.
Salmon
Fish like salmon, sardines, and herring are the best fish to eat for the eyes .DHA is the primary omega -3 fatty acid found in the fish. Boosting your DHA by eating four 3.5 to 4 ounce servings of fish weekly to prevent from eye disease.
Walnuts
They are the best nut source of omega -3s. They are full of antioxidant and vitamin E which help in the inflammation and cardiovascular disease. It helps to lower C –reactive protein. Omega -3 fatty acid is useful in the eye diseases.
Berries
Blueberries, blackberries, strawberries, mulberries, cherries are helpful in the cardiovascular disease. They are helpful in lowering the inflammation and blood pressure .Blueberries and blackberries contain anthocyanins having dark purple pigments which fight in the inflammation and improve the blood flow. It is also helpful in preventing blockages to the arteries that give oxygen to the retina.
Orange bell pepper
These peppers are the best dietary source of zeaxanthin, carotenoids which concentrate in the back of the eye. The higher the level of carotenoids like lutein and zeaxanthin, the lower the risk of cataract and macular degeneration. It contains lot of Vitamin C, A which boost night vision.
Broccoli
It activates anti – inflammatory enzyme in the body and encourages detoxification. It trigger anti inflammatory system which help in decreasing the inflammation in the back of the eye.
Tea
Green tea, black tea are the best for preventing cataract. Tea prevents macular degeneration, growth of new blood vessels in the back of the eye.
Soy
Soy include soy milk, soy sauce are the powerful antioxidant properties which protect against cataract formation.
Eggs
Eggs contain omega -3 fatty acids DHA, lutein and zeaxanthin. An egg per day unless you are diabetic is an excellent eye food.
Avocados
These are one of the most nutrient rich fruits which is good for the eyes. They contain lutein and help in prevent the macular degeneration and cataracts. They are also a great source of vitamin C, B6, E and beta carotene.
Important Tips: –
Diet play very important role on the development of cataract in the eyes.
• Diet high in carbohydrates may increase cataract risk.
• Dark green and colorful fruits and vegetables are great sources of eye-friendly antioxidants. They also contain folic acid and calcium which help to reduce the risk of cataracts.
• Cut down the number of calories you consume around 20 to 40 per cent.
• Reduce the food items which contain excessive amount of sugar.
• Drink at least 8 to 10 glasses of water every day.
• Reduce sodium in your diet. High salt intake increases the risk of cataract.
• Avoid greasy fast food, fried, processed food, chips, sugary snacks and soft drinks.
• Take vitamin A, C, E and minerals like copper and zinc to improve eye sight.
• Food like garlic, onion, shallots contains sulfur, lecithin help to protect the lens of the eyes from cataract formation.
• Blueberries, grapes rich in anthocyanin have an anti- oxidant and anti – inflammatory properties which help to improve the vision.
• Intake of dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes which contain lutein and zeaxanthin help to protect the macula.
