You probably know at least one person who has cataracts, and most people will get them if they live long enough. However, some people get them later in life for a variety of reasons, including diet and lifestyle. A cataract is a clouding of the lens in the eye. When the lens isn’t as transparent due to clouding, vision begins to deteriorate. People with cataracts may have trouble reading or driving at night. Plus, they notice that colors, particular shades of red, aren’t as bright.
It would be helpful to delay cataracts since the treatment for advanced cataracts is surgery. Although the surgery is quick and usually without complications it’s inconvenient to have to get surgery. If you can delay the onset of cataracts, so much the better.
Can a Mediterranean diet prevent or delay the onset of cataracts? BMC Ophthalmology found that a Mediterranean diet with lots of fruit and veggies may lower the risk of cataracts, one of the most common causes of vision problems after 50. Cataracts happen when the lens covering your eye becomes cloudy due to aging and excessive UV exposure.
By reducing oxidative stress to the tissues in the eye, the Mediterranean diet may delay or prevent cataract formation. The Mediterranean diet emphasizes a variety of fruits, vegetables, whole grains, legumes, nuts, and fish, so it is no surprise that this eating style reduces oxidative stress in tissues, including the eye.
This diet also includes olive oil, which contains fatty acids and polyphenols that are antioxidants and anti-inflammatory. As a side benefit, the Mediterranean diet is also high in antioxidants, particularly vitamin E, which may protect against oxidative stress to the eye. Lenses that become cloudy with cataracts are included in this category.
Plus, the long-chain omega-3s in fish have an anti-inflammatory effect that may be beneficial for protecting the eye’s tissues.
The Mediterranean Diet and Oxidative Stress
In addition, fruits and vegetables from the Mediterranean diet protect against oxidative stress to the tissues in the eye. One study in rats showed that blueberries protected against cataracts, and this may be because of the antioxidant effects of blueberries. These deliciously juicy berries are a powerhouse of nutrition, so there may be many components in blueberries and other berries that protect against cataracts.
While a Mediterranean diet may protect against cataract formation, it’s wise to take other precautions to lower your risk of cataracts as you age. Here are some that will help:
1: Do not smoke, as this causes oxidative stress and increases your risk of cataracts.
2: Wear UV-blocking sunglasses if you spend time in the sun.
3: Get UV-blocking windows installed in your car. Side windows, unlike the windshield, don’t block UV light. Studies show cataracts are more common in the left eye due to its close proximity to the left side window.
4: Wearing UV-blocking sunglasses in the wintertime will also protect you from the UV rays reflecting off the snow.
5: Make sure your doctor checks your vitamin D levels if you are at risk for cataracts.
6: Eat more fruits and vegetables, as they are high in antioxidants.
7: If you smoke, see your doctor to discuss quitting smoking as this will help lower the risk of vision problems.
8: Take a Mediterranean-type diet that includes lots of fruits and veggies to reduce oxidative stress and inflammation.
9: Get your eyes checked regularly by an ophthalmologist. Cataracts aren’t as serious as other eye diseases such as age-related macular degeneration and glaucoma. An ophthalmologist can follow you to make sure you’re not developing any of these eye conditions.
The Bottom Line
The Mediterranean diet is a balanced and diverse style of eating that may have numerous health benefits. Some research even suggests eating a traditional Mediterranean diet reduces mortality. That’s certainly a reason to prepare more Mediterranean-style meals in your kitchen. So, grab a Mediterranean cookbook and whip up some delectable and nutritious Mediterranean fare. You’ll be glad you did!
References:
Kolosova NG, Lebedev PA, Dikalova AE. Comparison of antioxidants in the ability to prevent cataract in prematurely aging OXYS rats. Bull Exp Biol Med. 2004 Mar;137(3):249-51. doi: 10.1023/b:bebm.0000031561.71977.85. PMID: 15232631.
Theodoropoulou, S., Samoli, E., Theodossiadis, P.G. et al. Diet and cataract: a case–control study. Int Ophthalmol 34, 59–68 (2014). https://doi.org/10.1007/s10792-013-9795-6.
“New Study Confirms Mediterranean Diet Prevents a Leading ….” 30 Sept. 2018, https://www.aao.org/newsroom/news-releases/detail/study-mediterranean-diet-prevents-blindness-cause.
“Mediterranean Diet a Sight for Sore Eyes | Better Vision Guide.” 06 Aug. 2018, https://www.bettervisionguide.com/mediterranean-diet-eyes/.
“Can You Prevent or Reverse Cataracts? – Natural Eye Care ….” 04 Mar. 2018, https://www.naturaleyecare.com/blog/prevent-reverse-cataracts/.
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