Antioxidant Foods for Cataract Prevention | SpecSMART Eye Clinic Ikoyi

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Antioxidant Foods for Cataract Prevention | SpecSMART Eye Clinic Ikoyi

By Dr. Deborah Oparaji (OD)

The Science of Oxidative Stress and Cataracts

Cataracts develop when free radicals damage proteins in the eye’s lens. Antioxidants in food neutralize these harmful molecules, reducing the risk of lens cloudiness.

Key Antioxidants for Eye Health

Lutein and Zeaxanthin

  • Found in dark leafy greens like Ugu, spinach, and kale.

  • Act as internal sunglasses, filtering harmful blue and UV light.

  • High intake is linked to an 18% lower risk of nuclear cataracts.

Vitamin C

  • Abundant in oranges, grapefruits, bell peppers, and guavas.

  • Long-term intake may reduce cataract risk by up to 60%.

Vitamin E and Selenium

  • Found in almonds, sunflower seeds, and avocados.

  • Protect eye cell membranes from oxidative damage.

Integrating Ocular Nutrition into Lagos Life

  • Red Palm Oil: Contains alpha and beta-carotene, as well as vitamin E.

  • Fresh Fish: Mackerel and sardines offer omega-3 fatty acids for eye health.

  • Colorful Vegetables: Carrots and tomatoes provide lycopene and beta-carotene.

  • Rainbow Plate Rule: Aim for at least three different colors in your meals to maximize antioxidant intake.

Lifestyle Factors That Affect Antioxidant Levels

  • Smoking: Increases free radicals; a healthy diet cannot fully compensate for smoking damage.

  • UV Exposure: Always wear quality sunglasses to protect your eyes from the Lagos sun.

  • Blood Sugar: Keep glucose levels stable to reduce the risk of early-onset cataracts.

Professional Guidance at SpecSMART Eye Clinic Ikoyi

  • Regular screenings at SpecSMART Eye Clinic Ikoyi can detect early lens changes.

  • Optometrists can recommend targeted nutritional plans and supplements based on your needs.

FAQs

What foods help prevent cataracts?

Foods rich in lutein, zeaxanthin, vitamin C, vitamin E, and selenium are best for cataract prevention.

Can supplements replace a healthy diet?

Supplements can help, but a balanced diet is the most effective way to get antioxidants.

How often should I have an eye exam?

Annual eye exams are recommended, especially if you have risk factors like diabetes or a family history of cataracts.

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Ikoyi Plaza, Keffi Street, Ikoyi, Lagos.
📞 0701 820 7486

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References

  • Adekoya, B. J., et al. (2015). Dietary habits and the risk of age-related cataracts in a Nigerian population. Nigerian Journal of Ophthalmology.

  • Chiu, C. J., et al. (2013). Dietary compound score and risk of age-related macular degeneration and cataract. American Journal of Clinical Nutrition.

  • Moeller, S. M., et al. (2008). Associations between age-related nuclear cataract and lutein and zeaxanthin in the diet and serum. Investigative Ophthalmology & Visual Science.

  • Journal of Nutrition (2015). Long-term Vitamin C supplementation and the prevalence of cataract.

  • World Health Organization (WHO). (2023). Nutrition and the Prevention of Blindness in Developing Nations.