Cataracts can occur at any age, but they are most common later in life. In the United States, 75% of people over age 60 have some sign of cataracts. It is estimated that more than 20 million Americans over age 40 have had a cataract. That number is anticipated to reach about 30 million by the year 2020. Is there anything you can do to avoid cataracts?
Recent research reported in the Archives of Ophthalmology (Volume 126, page 102) reveals that women who eat lots of yellow or dark leafy vegetables -- which contain high amounts of lutein and zeaxanthin compounds -- and consume more vitamin E from foods and supplements may have a lower risk of developing cataracts than those who consume lower amounts of these antioxidants.
Researchers analyzed dietary information from almost 36,000 women in the Women's Health Study. During the study, 2,031 developed cataracts. Those with the highest intake of lutein-zeaxanthin were 18% less likely to develop cataracts than those with the lowest intake.
Vitamin E lowered cataract risk by 14% in those who had the highest intake. However, results from other studies of vitamin E have been mixed, and findings from five randomized, controlled trials yielded little evidence that the vitamin is protective. Vitamin C did not appear to lower risk in this study, but results from other investigations also have been mixed.
Bottom line: Evidence that nutrient intake can help prevent cataracts is weak and inconsistent. And more studies are needed before scientists can recommend supplement use. However, enjoying foods that contain lutein and zeaxanthin (spinach and other leafy greens as well as egg yolks) and vitamin E (leafy greens, nuts, and vegetable oils) won't hurt your eyes and is a boon to your overall health.
