Sunday, September 24, 2023

Nutrients that can help prevent cataracts

Insufficient intakes of vitamin C, vitamin E, lutein, and zeaxanthin are associated with an increased risk of developing cataracts.

Cataracts are formed when the lens in the front region of your eye becomes cloudy. The transparent proteins in it slowly turn opaque. Usually this process starts from the age of 40 years. However, you start noticing the cloudiness around the age of 60 years.

There are three nutrients that are found to reduce the risk of cataracts. If the cataracts are developing, the nutrients can slow down the progression.

Vitamin C is a water-soluble antioxidant that is concentrated in the fluid inside the eyeball, named aqueous humour, which sits right behind the lens. Taking 300 mg of vitamin C is associated with a lower risk of developing cataracts.

Vitamin E is a fat-soluble antioxidant that shields the fatty material in the eye from free radical damage. Its optimal dose to protect against cataracts is not known.

Finally, plant pigments named lutein and zeaxanthin are eye-protective antioxidants that shield the eyes from the harmful UV rays and blue lights. They reduce the risk of many eye diseases such as cataracts. Research suggests an intake of 10 to 20 mg a day of those compounds is helpful. To learn more: Lutein: A complete guide.

First published on: 5th August 2022
Image credit: Eyesight photo created by freepik –


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