Diet Tips to Decrease Your Risk of Cataracts

While it remains unclear if cataracts are 100 percent preventable, more and more research shows that there are ways to reduce your risk of developing them. A balanced, healthy diet may reduce your risk of cataractsOne of the easiest ways to do so is to maintain a healthy, balanced diet. The experts at Eye Q Premium Laser offer the following dietary tips for clearer, cataract-free vision.

Whole Grains

Studies have found that people who eat more whole grains have lower chances of developing cataracts. Whole grains also help reduce the risk of age-related macular degeneration. Good whole grain foods to include in your diet include quinoa, brown rice, whole oats and whole-wheat breads and pasta. Nutritionists recommend eating three servings of 100 percent whole grains each day.


Fish is an eye-friendly food because it contains omega-3 fatty acids, which have been linked to lowering a person’s risk of cataracts. Try eating two servings of cold water fish such as tuna, salmon and sardines each week. If you’re not a fan of fish, you can add fish oil supplements to your diet.

Green Vegetables and Colorful Fruits

Dark green vegetables and colorful fruits such as bell peppers, broccoli, kiwis, berries and papayas are filled with antioxidants that boost eye vision. They also contain folic acid and calcium, which are important nutrients that can help reduce the risk of cataracts. Five to nine servings of fruits and vegetables a day is recommended.

Cut Back on Unhealthy Foods

Avoid the temptation of eating too many fried foods, processed foods, foods high in sugar and soft drinks. Not only can these foods lead to obesity and other health problems, but studies show they may increase the risk of cataracts.

Reduce How Much Salt You Eat

A study published in the American Journal of Epidemiology found people with high-sodium diets were twice as likely to develop cataracts as those with low-sodium diets. Try swapping high-sodium foods such as chips for alternatives labeled “low sodium,” “reduced sodium,” or “no salt added.”

Are cataracts clouding your vision? Consider getting rid of them once and for all with cataract surgery. Alberta’s Dr. Joseph Leong-Sit at Eye Q Premium Laser can help answer any questions you may have regarding cataracts and your eye health. Schedule a consultation today by calling (708) 429-2015.