Cataracts cause cloudy vision, and themselves are caused by the accumulation of protein clumps in the eye’s lens. Risk factors include age, smoking, diabetes and UV (ultraviolet) or sun exposure; however, a healthy diet that is high in antioxidants and carotenoids may protect against cataract development.
Writing for LiveStrong, Bethany Fong outlined the research behind certain nutrients and cataract development. The American Optometric Association noted vitamins C and E are powerful antioxidants that have been shown in many studies to slow development and progression of cataracts. Good sources of vitamin C include peppers, citrus fruits, green leafy vegetables, winter squash and tomatoes; vitamin E is found in nuts, seeds, olives and vegetable oils. Complementing the effects of these vitamins are the antioxidant powers of several carotenoids, including lutein and zeaxanthin. AOA said 6 mg/d of those carotenoids benefits eye health, although most people get less than 2 mg/d through dietary sources such as dark leafy greens, yellow corn and tangerines.
Instead, some consumers are turning to dietary supplements to deliver nutrients to fight cataractogenesis. In addition to the basic vitamins and carotenoids, those Fong cited were the antioxidants coenzyme Q10 (CoQ10), alpha-lipoic acid, bilberry, Ginkgo biloba and green tea.
Fong added diabetics are particularly susceptible to developing cataracts, a side effect of the blood sugar fluctuations they can experience. Diabetics can reduce their risk of developing cataracts by following a healthy diet that includes fruits and non-starchy vegetables, whole grains, non-fat dairy products and heart-healthy fats to keep blood sugar stable, avoiding foods such as refined grains, high-calorie snacks and saturated fats.