Optimize Your Diet To Minimize Your Risk Of Cataracts As You Age
Cataracts occur when the lens of your eye begins to grow opaque, meaning you can no longer see through it. They develop slowly, usually beginning around retirement age. However, the actions you take earlier in life impact your risk of cataracts. Start following a healthier diet now, and you'll reduce your risk of this visual issue later in life. Here's a look at four dietary changes you can make to reduce your risk of cataracts.
Eat more fish.
Fish is high in omega-3 fatty acids, which are great for eye health and may help reduce your risk of cataracts. Try eating fish for dinner twice per week instead of meat. Or, you can get into the habit of eating tuna sandwiches for lunch a few times per week. Salmon, tuna, and other cold water fish tend to be the highest in omega-3s. Look for fish that are wild-caught instead of farm raised, as they tend to be lower in toxins like mercury.
Get in those red and orange veggies and fruits.
Vitamin A, or more specifically the form of vitamin A known as beta carotene, is great for overall eye health and may help ward off cataracts. Though there are many good sources of vitamin A, red and orange veggies and fruits tend to be highest in this nutrient. Add peaches to your oatmeal, include more carrots and red peppers to in your salads, and make squash or sweet potatoes a regular side at dinnertime.
Say "yes" to spinach and kale.
These leafy greens are powerhouses. They're high in vitamin A, but they're also rich in vitamin C, another nutrient that helps protect against cataracts. You can simmer some spinach or kale and flavor it with some garlic for a nice dinner side. Try adding greens to your breakfast as well; you can toss a big handful of spinach into a breakfast smoothie without it changing the taste too much. Other leafy greens like Romaine and Boston lettuce are good, too, but they're not quite as nutrient dense as spinach and kale.
Eat eggs.
Vitamin E is also necessary for eye health and can help protect against cataracts. Many people don't get enough of this nutrient, but eggs are a quick, easy, and inexpensive source. Make eggs the center of your weekend brunch meal, and add some chopped egg to salads and sandwiches.
If you dedicate yourself to a eating a diet rich in red and orange veggies, greens, eggs, and fish, your risk of developing cataracts should decrease. Talk to your eye doctor to learn more. Click for more information about cataracts.
Share