Cataracts are a leading cause of visual impairment globally, but a new study reveals that dietary choices might play an important role in reducing this risk. A study published in the American Journal of Clinical Nutrition finds persuasive evidence that certain carotenoids, notably lutein and zeaxanthin, are associated with a lower need for cataract surgery.
This article delves into these findings and highlights Nigerian vegetables that can help reduce the risk of developing cataract.
What are cataracts?
Cataracts are a clouding of the eye’s natural lens, which is located behind the iris and pupil. Previous studies affirm that cataracts develop slowly and initially do not cause vision problems. However, over time, cataracts can lead to significant visual impairment. Aging is the primary cause of cataracts, but factors such as diabetes, smoking, prolonged sun exposure, and excessive alcohol intake can also contribute to their development.
The eye lens is primarily composed of water and protein. As we age, some of the protein can clump together, clouding a small portion of the lens. Over time, the cataract may enlarge and obscure more of the lens, making it difficult to see. Cataracts can cause blurry vision, glare, and fading colours.
Ophthalmologists have also confirmed that free radicals create oxidative stress, which significantly contributes to the formation of cataracts. Free radicals are unstable molecules that can damage cells, including those in the eye lens. Antioxidants like lutein and zeaxanthin can neutralize free radicals, potentially preventing or delaying the onset of cataracts.
Findings from the study
The study tracked 77,466 women aged 45 to 71 for 12 years, examining their dietary intake of various carotenoids and the incidence of cataract surgery. Researchers found that women with the highest consumption of lutein and zeaxanthin had a 22 per cent lower probability of requiring cataract surgery compared to those with the lowest intake. However, no significant connections were found between cataract risk and other carotenoids or vitamin A.
Nigerian Vegetables Rich in Lutein and Zeaxanthin
Incorporating Nigerian vegetables high in lutein and zeaxanthin into your diet can help you benefit from these preventative measures:
Pumpkin Leaves- Ugwu: A study by Ganiyu Oboh and Afolabi A. Akindahunsi of the Federal University of Technology, Akure as published in the African Journal of Biotechnology confirms the presence of lutein and zeaxanthin in pumpkin leaves.
Waterleaf –Talinum triangulare: Findings by Ekwere Ifon and Olumbe Bassir, of the Biochemistry Department, University of Ibadan, published in the African Journal of Biotechnology indicate that waterleaf contains lutein.
Bitter Leaf –Vernonia amygdalina: Professor Aba Richard Ejoh and his team in one of their works published in the International Journal of Food Sciences and Nutrition (2007), found that bitter leaf has high quantities of lutein and zeaxanthin.
Green Amaranth -Efo Tete : Ganiyu Oboh and Afolabi A. Akindahunsi of the Federal University of Technology, Akure , as demonstrated in the African Journal of Biotechnology validated that green amaranth contains high levels of these carotenoids.
To maximise the benefits of these nutrients, include a variety of these leafy vegetables in your daily meals for a balanced nutritional intake. Steaming or lightly sautéing vegetables helps preserve more nutrients compared to boiling. Consistently incorporating these vegetables into your diet can help maintain stable lutein and zeaxanthin levels.
Takeaway
The relationship between diet and cataract risk underscores the importance of nutritional choices for eye health. By including lutein and zeaxanthin-rich Nigerian vegetables in your diet, you may reduce your risk of cataracts and enhance your overall eye health. As always, consult with a healthcare professional for personalised dietary recommendations.
