Cataracts

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.

Lutein:

Vitmin E:

15mg = DAILY TARGET INTAKE*
Almonds	1/2 cup=18.6mg
Sunflower Seeds	3/4 cup=17.4mg
Peanut Butter	10 tbsp=16mg
Advanced AntiOxidant – OneLifeUSA Supplement	1 capsule=11.3 mg

Vitamin D:

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

Beta Carotene:

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*
Salmon	2 oz=1291mg
Flaxseed Oil	2 tbsp=1452mg
Walnut Halves	14=1440mg
Something Smells Fishy – OneLifeUSA Supplement	1 capsule=1000mg

Zinc:

8mcg – 11mg = DAILY TARGET INTAKE*
Lobster	9 oz=10.2mg
Chickpeas	4 cups=10.4mg
Swiss Cheese	9 oz=10.8mg
Zinc Lozenge – OneLifeUSA Supplement	1 lozenge=10mg

*Information published by:

The American Optometric Association

https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y#:~:text=Zinc%20is%20an%20essential%20trace,layer%20lying%20under%20the%20retina

National Institutes of Health – National Library of Medicine

https://pubmed.ncbi.nlm.nih.gov/21597374/

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Medical News Today

https://www.medicalnewstoday.com/articles/315270#vitamins-for-dry-eye-syndrome

Mayo Clinic News Network

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-fish-oil-supplements-and-dry-eyes/

** Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.