Research has shown that nutrition can impact the development of cataracts and age-related macular degeneration (AMD). Through the administration of many studies, further backing up larger trials, results have shown that:
- Antioxidants such as Vitamins C & E have a positive association between nutrition and cataracts and AMD.
→Recommended Dietary Allowance for Vitamin C = 90 mg for men and 75 mg for women.
So where can we find good sources of Vitamin C? Most fruits and vegetables contain a good source of Vitamin C such as: oranges, grapefruit, strawberries, papaya, tomato juice and broccoli
→Recommended Dietary Allowance for Vitamin E = 15 mg from natural sources; 30 mg from synthetic sources
Vitamin E is more difficult to find in food sources alone since it is found in very small quantities, however when trying to incorporate a little more, choose: vegetable oils, pecans, almonds, wheat germ or sunflower seeds
- Carotenoid antioxidants lutein and zeaxanthin may protect against cataracts and AMD. These 2 antioxidants are found together in many food sources; in largest amounts in dark leafy green vegetables (kale, spinach, turnip greens), and in smaller amounts in broccoli, orange peppers, corn, peas or tangerines
- Beta-carotene and zinc have also been shown to protect our eyes against cataracts. Good food sources of beta-carotene include: raw carrots, mangoes, sweet potatoes, apricots, kale and spinach; good food sources of zinc include: kidney beans, chicken breast, mixed nuts, milk, whole grains and wheat germ
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Very informative, this was just the information I was looking for. You are dead on the money.