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 Studies show that most people, if
they live long enough, will develop cataracts. Cataracts impair
vision by the progressive clouding of the lens of the eye. This
is caused by damage to the protein of the lens of the eye.
You are more likely to
develop cataracts if you smoke, have diabetes, are exposed to
excessive sunlight, have low blood levels of antioxidants or you
eat a diet low in antioxidant-rich fruits and vegetables.
There are three major
antioxidants in the lens of the eye that are important for
healthy vision. These are vitamin C, vitamin E and glutathione,
an antioxidant enzyme. All three work together in a chain
reaction - vitamin C activates vitamin E, which in turn
activates glutathione.
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As we age the vitamin
C levels in our eyes decrease, increasing our risk of cataract.
However, several studies have shown that by taking a vitamin C
supplement, we can prevent this decrease and lower our risk of
developing cataracts. |
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Studies have also
shown that taking a vitamin E supplements can also protect us
against cataracts and many people take 400 IU of vitamin E per
day as prevention. |
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Eating a diet that
includes plenty of foods rich in beta-carotene or by
supplementing with vitamin A has also been shown to lower the
risk of cataracts. Although as yet it is unsure whether
beta-carotene itself protects the eye or if the beta-carotene is
found in foods that contain other protective nutrients. It has
been found that people who eat lots of spinach appear to be at
low risk for cataracts, spinach is high in lutein, a nutrient
similar to beta-carotene. |
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Older people who take
3 mg of vitamin B2 and 40 mg of vitamin B3 per day seem also to
be partly protected against cataracts. Both B2 and B3 are needed
to protect glutathione and studies have linked vitamin B2
deficiency with an increased risk of cataracts. |
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Particularly helpful
for diabetics may be the flavonoid quercetin. This may help
reduce the risk of cataracts by helping to block sorbitol
accumulation in the eye. |
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The herb Bilberry may be helpful
in reducing the risk of cataract. Bilberry is a close relative
of the blueberry, and is high in the bioflavonoid complex
anthocyanosides. This potent antioxidant can reduce our risk of
cataract by protecting both the lens and the retina from
oxidative damage. Oxidative stress, particularly from exposure
to ultraviolet light, appears to play a central role in cataract
development. Anthocyanosides also helps with adaptation to
bright light and can improve night vision. Many people take a
240-480 mg per day of bilberry extract, capsules, or tablets
standardized to contain 25% anthocyanosides. |
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So to minimize your risk of
developing cataracts wear sunglasses outside during the day,
quit smoking, and eat plenty of citrus fruits, peppers and dark
green leafy vegetables and include the supplements listed below. |
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