Cataracts are a leading cause of visual impairment among aging Americans and Cataracts removal is the most common surgical procedure performed in the U.S. Several research studies show that specific nutrients may protect against the development and progression of cataracts.
Cataract Eye Friendly Nuitrient Studies:
- Several research studies show that the antioxidant properties of vitamins C and E may protect against the development and progression of cataracts.
- Early evidence also suggests that the carotenoid lutein, which is also an antioxidant, may help protect against cataracts.
- Studies have indicated adding vitamin E to the diet can delay cataract formation. A recent study demonstrated that higher dietary intakes of lutein along with vitamin E significantly decreased the risk of cataracts.
Cataract Eye Friendly Nutrients:
Researchers have linked eye-friendly nutrients, such as lutein, beta carotene, vitamin C, vitamin E, omega-3 fatty acids, and zinc, to reduce the risk of certain eye diseases.
- Lutein: Many studies show that lutein reduces the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
- Vitamin C: Scientific evidence suggests vitamin C lowers the risk of developing cataracts. Also, when taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual acuity loss.
- Vitamin E: Research indicates it protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.
- Vitamin D: A recent study presents evidence that vitamin D may protect against the onset of age-related macular degeneration (AMD).
- Omega-3 Fatty Acids: Research shows omega-3 fatty acids are important for proper visual development and retinal function. Additionally, low levels of DHA and EPA have been associated with diabetic retinopathy, age-related macular degeneration (AMD) and retinopathy of prematurity.
- Zinc: Zinc plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina.
Cataract Eye Friendly Food Equivalents:
Given the positive association between nutrition and eye health, it’s probably a good idea to incorporate these eye friendly nutrients in your daily diet. Consider the following food/supplement sources.
|6mg = DAILY TARGET INTAKE*|
|Yellow Corn||10 cups=6mg|
|Green Peas||2.7 cups=6mg|
|Vision Guard – OneLifeUSA Supplement||1 capsule=10mg|
|90mg = DAILY TARGET INTAKE*|
|Tomato Juice||2 cups=88mg|
|Advanced AntiOxidant – OneLifeUSA Supplement||1 capsule=300 mg|
|15mg = DAILY TARGET INTAKE*|
|Sunflower Seeds||3/4 cup=17.4mg|
|Peanut Butter||10 tbsp=16mg|
|Advanced AntiOxidant – OneLifeUSA Supplement||1 capsule=11.3 mg|
|15mcg (600IU) = DAILY TARGET INTAKE*|
|Farmed Rainbow Trout||3.25 oz=15mcg|
|Egg (scrambled)||14 eggs=15.4mcg|
|Cheddar Cheese||50 oz=15mcg|
|Vitamin D3 + K2 – Brabec Basics Supplement||1 capsule=50 mcg|
|10.8mg = DAILY TARGET INTAKE*|
|Baked Sweet Potatoes||1/2 cup=11.5mg|
|Cooked Carrots||1 cup=13mg|
|Cooked Spinach||1 cup=11.3mg|
|Vision Guard – OneLifeUSA Supplement||1 capsule=37.5mg|
Omega-3 Fatty Acids:
|1100mg – 1600mg = DAILY TARGET INTAKE*|
|Flaxseed Oil||2 tbsp=1452mg|
|Something Smells Fishy – OneLifeUSA Supplement||1 capsule=1000mg|
|8mcg – 11mg = DAILY TARGET INTAKE*|
|Swiss Cheese||9 oz=10.8mg|
|Zinc Lozenge – OneLifeUSA Supplement||1 lozenge=10mg|
*Information published by:
The American Optometric Association
National Institutes of Health – National Library of Medicine
Medical News Today
Mayo Clinic News Network
** Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.