Reduce the Risk of Cataracts by Eating These 7 Foods

There are many foods that can help keep your eyes healthy and prevent the development of cataracts. Learn more in this article!
Reduce the Risk of Cataracts by Eating These 7 Foods
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 09 October, 2022

Cataracts are a visual problem that can develop due to the changes that your eyes experience as a part of aging. Do you want to reduce the risk of cataracts? Read this article!

By blurring your vision, this condition makes focusing difficult for the retina. Because of this, it creates fuzzy images. This makes it hard to recognize colors, changes in contrast and to do normal daily activities. 

The most worrisome thing is that its development is gradual, especially during old age. Although it can be treated with surgery, it causes a reduction in one’s quality of life.

Fortunately, normal practice of healthy habits can minimize the risk of cataracts, especially when they are adapted from a young age.

Among these, special mention should be made for one’s diet. This is how people get the nutrients that their eyes need for protection and regeneration.

We want to take this opportunity to recommend 7 foods that, when eaten regularly, can help to prevent this issue.

Add them to your diet!

1. Citrus fruits

risk of cataracts

Normal consumption of any type of citrus fruits can help to reduce the risk of any visual problems that come with old age. 

This is due to their content of vitamin C and beta keratins, two nutrients with antioxidant action that help to protect the cells against the effects of oxidative stress.

These optimize the regeneration process of the tissues. Plus, as if that isn’t enough, they help to reduce the aggression caused by the sun and toxins. 

Be sure to eat:

  • Clementines
  • Oranges
  • Lemons
  • Grapefruit
  • Limes

2. Spinach

Spinach is full of antioxidant and anti inflammatory components that help to protect your visual health against degenerative diseases like cataracts.

It contains folic acid, vitamin A and zinc. These are nutrients that strengthen your vision while reducing the deterioration caused by free radicals. 

Among other things, eating it regularly helps you prevent the damage of stress and even reduces the tendency to suffer from macular degeneration.

  • Be sure to eat various portions of spinach a week, preferably raw, in smoothies or salads.

3. Olive oil

Olive oil

Extra virgin olive oil is one of the healthy foods that you should always have in your diet.

Rich in antioxidants and essential fatty acids, it’s a product that protects your vision while preventing the degeneration of your lens and retina. 

It’s recommended for avoiding problems associated with inflammation. Plus, it’s also ideal for controlling cholesterol.

  • Eat one tablespoon of olive oil a day on an empty stomach and, during the day, use it on your salads, soups and other recipes.

4. Wheat germ

Adding wheat germ to your diet helps you absorb more essential amino acids and vitamin E, nutrients that diminish the degeneration of the ocular membranes.

These decrease the loss of proteins in the lens while also stopping the negative effects of toxins and the sun.

  • Use it as a substitute for refined flour,
  • Add it to your smoothies and grains,
  • Take it as a supplement.

5. Cold water fish

Cold water fish

The omega 3 fatty acids found in cold water fish are nutrients that help to protect your eyes against degenerative diseases and premature aging of the cells.

This substance improves blood flow, control cholesterol and helps to reduce inflammation that interferes with vision health.

Make sure to eat:

  • Tuna
  • Sardines
  • Mackeral
  • Salmon
  • Herring
  • Trout
  • Anchovies

6. Eggs

Eggs are a significant source of lutein and zeaxanthin, two substances that are known for their ability to protect the eyes against the degeneration that occurs because of cellular aging.

They help to maintain visual health in good condition, especially when you are exposed to factors that cause stress and difficulties.

  • Eat eggs with the yolk since this is the part that helps visual health the most.

7. Green tea

Green tea

The antioxidants found in green tea can reduce the risk of ocular diseases, especially those associated to the deterioration caused by free radicals.

Drinking it regularly helps people at risk of developing cataracts. This is because it decreases decomposition and lens damage. 

It should be mentioned that, in addition to this, it’s a drink that balances the body’s anti inflammatory processes. These are key for reducing the risk of suffering from diseases like macular degeneration.

  • Prepare green tea and drink it twice a day, at least three times a week.

As you can see, there are many healthy foods that can help to strengthen your eyes to reduce the risk of visual problems. Include them in your regular diet and, of course, complement them with a healthy diet and water.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Sekar P., Dixon PJ., Chauhan A., Pigmented contact lenses for managing ocular disorders. Int J Pharm, 2019. 555: 184-197.ç
  • Omar ZA., Monster BA., Farahat MA., Effect of high dose omega 3 on lipid profile and inflmmatory markers in chronic hemodialysis children. Saudi J Kidney Dis Transpl, 2019. 30 (3): 634-639.
  • Sheng Y., He F., Lin JF., Shen W., Qiu YW., Tea and risk of age related cataracts: a cross sectional study in Zhejiang province china. J Epidemiol, 2016. 26 (11): 587-592.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.