Protecting Your Vision from Cataracts, One Meal at a Time

March 1, 2023

Cataracts are the most common cause of vision loss and blindness in the world. Cataracts are a normal aspect of growing older. The condition blocks vision by making the lens of the eye opaque and causes cloudy vision. Even with the best eye health, most people will eventually develop cataracts. While age, gender, and family history are some of the risk factors for developing cataracts, behavioral changes can play a positive role. One of the most important ways to help reduce your chances is with the right diet. Foods that are high in vitamins C and E can help. Here are some suggestions.

Breakfast

Eggs and OJ

They say breakfast is the most important meal of the day – and these staples of the breakfast table have many benefits. Egg yolks are full of nutrients like lutein, a type of carotenoid that helps fight macular degeneration, the leading cause of legal blindness. Orange juice is rich in vitamin C which can also help reduce your risk of developing cataracts.

Lunch

Avocado Toast

Not only is avocado delicious, it’s also nutritious. Avocados are packed with eye-healthy nutrients like vitamin B6, vitamin E, and other stuff that can help you prevent cataracts.

Midafternoon Snack

Green Tea and Walnuts

If you’re usual pick-me-up during the day is a cup of coffee and sweets, consider switching up your routine for green tea and walnuts. Green tea contains antioxidants that could help protect the eyes from issues like glaucoma and cataracts. In one study, the risk of cataracts was cut in half. Switching out your typical hot beverage for a green tea could prove beneficial in the long haul.

Walnuts are packed with antioxidants and vitamin E. They also contain proteins and omega-3 fatty acids that can help protect your sight. Make these a regular lunchtime snack and you'll be well on your way to healthier eyes.

Dinner

Salmon and Broccoli

Not only does salmon contain omega-3 fatty acids, it also contains astaxanthin, a nutrient which can even help slow down or prevent the formation of cataracts and can protect the eyes from other damage. One study showed that women who ate fish 3x a week could reduce their risk of developing cataracts by more than 10%. As a side, the mighty broccoli contains lutein and zeaxanthin, both of which can reduce inflammation and even prevent “free radicals” from damaging your eyesight. Other green veggies, like spinach, contain nutrients like lutein that can improve your eye health.

Even with the best diet, getting annual eye checkups grow more and more important as we get older. Fortunately, MRTA and AMBA have a Vision Plan that’s perfect for you. These Dental Plans provide quality coverage with low copays for services you need, including a WellVision exam covered every 12 months. Sign up now at www.AMBAdentalvision.com or call 866-979-0497.

Source: https://www.optometrists.org/general-practice-optometry/guide-to-eye-conditions/guide-to-cataracts/can-nutrition-stop-cataracts/

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