Cataracts Don’t Discriminate by Age Understanding the Causes, Symptoms, and the Role of Nutrition in Prevention

What is a Cataract?

A cataract occurs when the lens of the eye becomes cloudy, leading to blurry vision. It’s one of the leading causes of vision loss among older adults worldwide.

According to the World Health Organization (WHO, 2023), cataracts are the number one cause of preventable or treatable blindness, affecting over 65 million people globally.

Common Causes of Cataracts:

• Aging: The most common cause. As we age, the proteins in the lens begin to break down and clump together, making the lens cloudy.
  West & Valmadrid (1995) found a significant link between increasing age and cataract risk.
• UV Radiation & Oxidative Stress: Exposure to UVB rays from sunlight and free radicals can damage proteins in the lens.
  Truscott (2005) highlighted that oxidative damage is a key factor in cataract development.
• Chronic Conditions Like Diabetes: Diabetic individuals are at a higher risk of developing cataracts earlier.
  Pollreisz & Schmidt-Erfurth (2010) showed diabetes affects lens metabolism and accelerates clouding.
• Other Factors: Long-term use of steroid medications, genetics, eye injuries, smoking, and a poor diet low in antioxidants.

Symptoms of Cataracts:

• Blurred or cloudy vision
• Sensitivity to light or seeing halos
• Difficulty seeing in bright light
• Faded or yellowed colors
• Frequent changes in glasses or contact lens prescription
• Double vision in one eye

Treatment Options:

In the early stages, surgery may not be necessary. Vision can be improved with glasses, better lighting, or sunglasses.

When cataracts interfere with daily life, surgery is the main treatment—removing the cloudy lens and replacing it with an artificial one.

Prevention Tips:

• Wear UV-protective sunglasses
• Avoid smoking
• Manage diabetes
• Eat a diet rich in antioxidants like lutein, zeaxanthin, and vitamin C

The AREDS (2001) study found that antioxidants may help slow down the progression of age-related eye conditions, including cataracts.

Nutrients That Help Prevent and Slow Cataract Progression

In addition to avoiding UV exposure and controlling chronic illnesses like diabetes, proper nutrition plays a key role in protecting the eyes—especially nutrients that help maintain the health of the lens.

1. Lutein and Zeaxanthin:

These carotenoids are found in the retina and lens. They filter blue light and reduce oxidative stress.

Often found together in leafy greens and colorful fruits, most Thais don’t get enough from diet alone.

[Olmedilla et al. (2003) and AREDS2 (2013)] found that higher blood levels reduce cataract risk and slow macular degeneration.

2. Bilberry Extract:

Rich in anthocyanins, which strengthen capillaries and protect lens cells from oxidative damage.[Kalt et al. (2010)]

3. Lycopene:

A powerful antioxidant found in tomatoes and red fruits.

[Rafi et al. (2013)] showed it helps protect diabetic lenses from oxidative damage.

4. Astaxanthin:

A red carotenoid found in red algae and seafood like salmon. [Nagaki et al. (2005)] found it more powerful than lutein in reducing eye oxidative stress.

5. Omega-3 Fatty Acids (especially DHA):

Vital for retina structure and overall eye health.Best sources include deep-sea fish and fish oil supplements.

[SanGiovanni & Chew (2005)] linked DHA with reduced inflammation and slower eye aging.

6. Goji Berries:

High in zeaxanthin, they help protect the retina and lens from blue light and free radicals.

[Cheng et al. (2005)]

7. Zinc:

Essential for antioxidant enzymes like superoxide dismutase (SOD), which protects the lens.

AREDS study found zinc supplementation helps slow eye disease progression.

8. Pumpkin Seeds:

Rich in zinc, vitamin E, and carotenoids—great for overall eye health.

[Mahfouz et al. (2021)] found they reduce lens damage in diabetics.

9. Flaxseed:

A good source of plant-based omega-3 (ALA), which helps reduce inflammation.[Wang et al. (2017)]

10. Copper:

Important for antioxidant enzyme systems.

[Gao et al. (2008)] found copper deficiency in seniors is linked to higher oxidative stress and eye disease risk.

11. Maqui Berries:

Native to Patagonia and rich in powerful anthocyanins.

[Nakajima et al. (2019)] found they improve tear production and reduce eye inflammation, indirectly helping lens protection.

Article by:Pharmacist Nawaporn Sukdashosavang
B.Pharm, Mahidol University

References

1.WHO. (2023). World Report on Vision.

2. West, S. K., & Valmadrid, C. T. (1995). Epidemiology of risk factors for age-related cataract. Survey of Ophthalmology, 39(4), 323–334.

3.Truscott, R. J. (2005). Age-related nuclear cataract—oxidation is the key. Experimental Eye Research, 80(5), 709–725.

4. Pollreisz, A., & Schmidt-Erfurth, U. (2010). Diabetic cataract—pathogenesis, epidemiology and treatment. Journal of Ophthalmology, 2010.

5.AREDS Research Group. (2001). A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss. Archives of Ophthalmology, 119(10), 1417–1436.

6. Olmedilla, B., Granado, F., Blanco, I., & Vaquero, M. (2003). Lutein, but not alpha-tocopherol, supplementation improves visual function in patients with age-related cataracts: a 2-y double-blind, placebo-controlled pilot study. Nutrition, 19(1), 21-24.

7.AREDS2 Research Group. (2013). Lutein + Zeaxanthin and Omega-3 Fatty Acids for Age-Related Macular Degeneration. JAMA, 309(19), 2005–2015.

8. Kalt, W., Blumberg, J. B., & McDonald, J. E. (2010). Anthocyanins, phenolics, and antioxidant capacity of processed lowbush blueberry products. Journal of Food Science, 65(3), 390–393.

9. Rafi, M. M., Yadav, P. N., & Reyes, M. D. (2013). Lycopene modulates oxidative stress and inflammatory response markers in the diabetic kidney. Nutrition Research, 33(10), 932–939.

10. Nagaki, Y., Mihara, M., & Takeuchi, M. (2005). Astaxanthin inhibits reactive oxygen species-induced cellular damage in vitro and improves oxidative stress in vivo. Journal of Clinical Biochemistry and Nutrition, 36(1), 52–59.

11.SanGiovanni, J. P., & Chew, E. Y. (2005). The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina. Progress in Retinal and Eye Research, 24(1), 87–138.

12.Cheng, C. Y., et al. (2005). Increases in zeaxanthin levels in plasma and retina after goji berry supplementation. Journal of Nutrition, 135(6), 1486–1491.

13.AREDS Research Group. (2001). Archives of Ophthalmology, 119(10), 1417–1436.

14.Mahfouz, M. M., et al. (2021). Protective effects of pumpkin seed extract on diabetic cataract in rats. Biomedicine & Pharmacotherapy, 133, 110985.

15. Wang, Z., et al. (2017). Flaxseed oil supplementation improves dry eye symptoms. International Journal of Ophthalmology, 10(5), 776–780.

16.Gao, S., et al. (2008). Role of oxidative stress in age-related cataract. Clinical and Experimental Ophthalmology, 36(6), 575–582.

17.Nakajima, Y., et al. (2019). Maqui berry extract improves dry eye symptoms. Journal of Traditional and Complementary Medicine, 9(1), 1–6.

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