A cataract is a condition in which the lens becomes cloudy and blurs the vision. According to experts, 7 out of 10 people over the age of 60 and 9 out of 10 people over the age of 70 will experience cataract symptoms. Cataracts can make reading, driving, and other activities difficult.
While some risk factors for developing cataracts are beyond your control, there are a few lifestyle and diet habits that can help reduce your risk. In daily life, it is good to make it a habit to quit smoking, limit alcohol consumption, maintain a healthy weight, and wear UV-blocking sunglasses when going out. From a nutritional point of view, there are also foods that may help reduce the risk of cataracts. American health media ‘Berry Well Health’ introduced 4 foods that promote eye health.
1. Sun Gold Kiwi
Vitamin C is a nutrient that can play a major role in cataract and eye health. A meta-analysis of 30 studies in 2016 found that higher levels of vitamin C in the blood were associated with a lower risk of developing cataracts. Golden kiwi is one of the most nutritionally dense fruits. Kiwi has more than 20 vitamins and minerals. Kiwis generally have the highest vitamin C content of any fruit we eat. Sun Gold Kiwi provides more than 100% of your daily vitamin C needs.
2. Eggs
Eggs are a major source of nutrients, including high-quality protein. Almost half of the protein in eggs, and most vitamins and minerals, is found in the yolk. The American Heart Association recommends eggs as a heart-healthy food for most adults. Egg yolks contain zeaxanthin, a carotenoid pigment that supports eye health. In one study, the risk of developing cataracts was reduced by 26% when zeaxanthin was increased by 10 mg per day. In addition, for every 5 mg increase in vitamin A, a key nutrient in eggs, the risk of developing the disease decreased by 6%.
3. Salmon
The strength of salmon is that it is rich in high-quality protein and micronutrients such as selenium iodine. Oily fish that live in cold water, such as salmon, are also considered to be the best sources of omega-3 fatty acids. Higher total fat and cholesterol intake may increase the risk of cataracts. On the other hand, eating more omega-3 fatty acids was associated with a reduced risk of developing cataracts. Walnuts, flaxseeds, and chia seeds can also increase omega-3 fatty acids.
4. Pumpkin
Vitamins E and A are a source of nutrients that support eye health. If you want to lower your risk of cataracts, you may want to consider pumpkin, which is rich in these nutrients. One study showed that a diet high in vitamins E and A was associated with a reduced incidence of cataracts. With just one serving of pumpkin, you can get more than 10% of the daily recommended amount of vitamin E and 300% of the recommended daily amount of vitamin A.
Reporter Lee Bo-hyun together@kormedi.com
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