According to the National Eye Institute of the U.S. National Institutes of Health, cataracts may begin to develop around the ages of 40 to 50, although their effects on vision often do not become noticeable until after age 60.
Although aging can contribute to the development of cataracts, research has also shown that nutrition may influence how the condition develops.
What Are Cataracts?
A cataract is a clouding of the lens of the eye. Its severity can range from mild cloudiness to complete obstruction of light passing through the lens.
Cataracts can cause blurred vision or changes in the clarity and color of vision. In some cases, vision may gradually take on a yellowish tint, making it more difficult to distinguish the color blue.
The condition develops when proteins in the lens of the eye clump together and make the lens cloudy.
When light passes through this cloudy lens and reaches the retina, the resulting image appears blurred.
Contrast sensitivity may also decrease, meaning that shadows, lines, and the boundaries between objects and colors may appear less sharp and less distinct.
Cataracts may also result from exposure to radiation, high blood pressure, physical injury or trauma to the eye, or hereditary factors.
The condition is also more common in certain occupations. For example, glassblowers and airline pilots may have a higher risk of cataracts because of exposure to unusually high levels of radiation.
Different types of cataracts have different causes, but for many people the condition develops simply as a result of aging and oxidative stress.
Oxidative stress occurs when free radicals damage cells, including proteins.
In addition to aging, smoking and conditions such as diabetes may contribute to cataract formation by increasing oxidative stress in the body.
Nutrients That May Help Prevent Cataracts
Phytochemicals found in fruits and vegetables have been associated with eye health and cataract prevention, particularly lutein and zeaxanthin.
These two phytochemicals belong to the carotenoid family. Because carotenoids are also present in the lens of the eye, it has been suggested that consuming adequate amounts of foods containing them may help slow the aging process of the eyes.
Antioxidants are important for reducing the oxidative stress associated with cataract development.
Vitamins C and E are both antioxidants and may help reduce the risk of developing cataracts and slow their progression.
Book Note
In a study published in the American Journal of Clinical Nutrition, women who consumed 2.6 servings of fruits and vegetables per day had a 10 percent lower risk of cataracts.
Among those who maintained an intake of about 3.4 servings per day, the reduction in risk was reported to be approximately 10 to 15 percent.
Foods That Provide These Nutrients
Leafy greens such as kale and spinach, as well as eggs, corn, zucchini, and peas, are sources of lutein and zeaxanthin.
Wheat germ, or whole grains containing wheat germ, provides vitamin E. Almonds, hazelnuts, turnip greens, and avocados are also good sources of this vitamin.
Raspberries, blueberries, and strawberries are rich in vitamin C.
Ways to Include These Foods in Your Diet
If you are not familiar with Southern U.S. cooking, leafy greens may not be regular items on your table.
However, they are inexpensive and very easy to prepare.
Sautéing them in olive oil with garlic creates a flavorful addition to pasta, quinoa, or other whole grains.
Storing Wheat Germ
Wheat germ contains the fatty acids naturally present in the grain and can become rancid if it is not stored properly.
After opening the package, keep it in an airtight container in the refrigerator or freezer.
According to the book, wheat germ will remain fresh for about 2 weeks in the refrigerator and up to 2 months in the freezer.
Wheat germ can be found in the baking section of most supermarkets and can be added to a variety of foods to increase vitamin E intake.
In addition to mixing it into muffin or pancake batter, you can sprinkle it over a yogurt parfait topped with antioxidant-rich berries.
Buying berries from supermarkets when they are out of season can be expensive.
During the summer months, shop at local farmers’ markets or farms where customers can pick their own fruit.
When blueberries, strawberries, raspberries, and blackberries are in season and inexpensive, buy extra and freeze them in airtight containers so they can be used throughout the year.
Quick and Budget-Friendly Recipes
Leafy Green and Cheddar Omelet
This satisfying omelet works well for either breakfast or dinner.
If you find making an omelet difficult, you can prepare the same combination as scrambled eggs and sprinkle the cheddar cheese over the top.
Ingredients | Serves 1
- 1 tablespoon Mahrām olive oil
- 1 garlic clove, minced
- ¼ cup fresh spinach, chopped
- ¼ cup turnip greens, chopped
- 2 tablespoons onion, finely chopped
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 eggs
- 1 tablespoon milk
- ¼ cup cheddar cheese, shredded
Directions
- Heat the olive oil in a nonstick skillet over medium-high heat. Add the garlic, leafy greens, and onion and cook for about 5 minutes, until the vegetables are tender. Add the salt and pepper and reduce the heat to medium.
- In a small bowl, whisk together the eggs and milk. Pour the mixture into the hot skillet over the vegetables. Cook gently, using a spatula to pull the cooked edges toward the center while tilting the skillet slightly so the uncooked egg can reach the surface of the pan. When the center is set and only slightly jiggly, turn off the heat.
- Sprinkle the cheese over the eggs and use a spatula to fold one side of the omelet over the other. Slide it onto a plate and serve warm.
Nutrition per serving: 405 calories | Fat: 33 g | Sodium: 916 mg | Carbohydrates: 6 g | Fiber: 1 g | Protein: 21 g
Kale and Berry Smoothie
Fresh greens are not commonly used in homemade smoothies, but this is a habit worth changing.
After trying this smoothie, you may agree.
One or two kale leaves add rich flavor and plenty of nutrients that may help support eye health.
Ingredients | Serves 2
- 2 cups milk
- 1 cup frozen blueberries
- 1 cup frozen strawberries
- 2 tablespoons Mahrām honey
- 3 kale leaves
Directions
- Place the milk, berries, honey, and kale in a blender or smoothie maker and blend on high speed until all the ingredients are completely broken down and smooth.
- Check the consistency and sweetness. Add a little more milk if you prefer a thinner smoothie, or more honey if you prefer it sweeter. Pour into 2 glasses and serve immediately.
Nutrition per serving: 304 calories | Fat: 9 g | Sodium: 122 mg | Carbohydrates: 53 g | Fiber: 4 g | Protein: 10 g
Alternatives to Cow’s Milk
If you cannot tolerate cow’s milk or prefer not to consume it, there are several alternatives you can use in smoothies, including soy milk, almond milk, and goat’s milk.
For a more nutritious choice, select plain varieties without added sugar and with fewer additives and ingredients.
Zucchini, Corn, and Green Bell Pepper
This dish brings to mind the abundance of fresh produce from a summer garden.
Its fresh flavor makes it an excellent accompaniment to fish or chicken, or it can be tossed with pasta and served as a vegetarian meal.
Ingredients | Serves 4
- 4 small zucchini
- 1 green bell pepper
- 2 tablespoons Mahrām olive oil
- 1 cup corn kernels
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon fresh rosemary, chopped
Directions
- Trim the ends from the zucchini and cut each one in half lengthwise. Place the flat side on a cutting board and slice into half-moons about ¼ inch, or approximately 6 mm, thick. Remove the seeds and white inner membranes from the bell pepper and dice it.
- Heat a skillet over medium-high heat and add the olive oil. Add the zucchini, bell pepper, and corn and cook for about 7 minutes, until the vegetables begin to brown and soften.
- Stir in the salt and pepper, and sprinkle the rosemary over the vegetables just before serving.
Nutrition per serving: 118 calories | Fat: 7 g | Sodium: 600 mg | Carbohydrates: 13 g | Fiber: 3 g | Protein: 3 g
Fresh Corn
Fresh corn has a distinctive flavor that is especially enjoyable in summer cooking.
To remove the kernels, stand the ear of corn upright and firmly on a plate and hold the top with one hand.
Using a knife, cut downward along all sides of the cob to remove the kernels.
Advanced Recipes
Pasta with Spinach Pesto and Corn
Making pesto with spinach creates a smooth, creamy sauce for pasta.
Fresh corn adds sweetness and bright color, making the dish both flavorful and visually appealing.
Ingredients | Serves 4
- 4 quarts water, about 3.8 liters
- ½ teaspoon salt
- 1 pound pasta, about 454 g
- 2 cups fresh spinach
- 2 garlic cloves
- 2 tablespoons walnuts
- 2 tablespoons grated Parmesan cheese
- ¼ cup plus 1 tablespoon Mahrām olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 cup corn kernels
- Salt and pepper to taste
Directions
- Bring about 4 quarts of water to a boil. Add ½ teaspoon salt and then the pasta. Cook until tender but still slightly firm. Drain and set aside.
- Place the spinach, garlic, walnuts, and cheese in a food processor. Cover and pulse 5 to 7 times, until the ingredients form a paste. Add ¼ cup olive oil, salt, and pepper and pulse again until smooth. Set aside.
- Heat a skillet over medium-high heat and add 1 tablespoon olive oil. Cook the corn for 3 to 5 minutes, until heated through and lightly browned. Add salt and pepper if desired.
- In a large bowl, combine the pasta, pesto, and corn and toss until the pasta is evenly coated with the sauce. Divide into 4 portions and serve warm.
Nutrition per serving: 646 calories | Fat: 22 g | Sodium: 645 mg | Carbohydrates: 94 g | Fiber: 5 g | Protein: 5 g
Choosing the Right Pasta
Any type of pasta can be used for this dish, but rigatoni or other shapes with deep ridges are especially good for holding the pesto sauce.
You can choose regular white pasta or whole-wheat pasta, or try alternative varieties made from quinoa or brown rice.
Whole-Grain Pancakes with Berries
These satisfying pancakes contain whole grains, almonds, and wheat germ, all of which provide vitamin E.
They are topped with fresh berries rich in vitamin C and make an excellent choice for starting a relaxed weekend morning.
Ingredients | Serves 3
- 1 egg, beaten
- 1 cup milk
- ½ cup whole-wheat flour
- ½ cup white whole-wheat flour
- 2 tablespoons wheat germ
- 1 tablespoon muscovado sugar
- 3 teaspoons baking powder
- ¼ teaspoon salt
- 1 teaspoon ground cinnamon
- 2 tablespoons butter, melted
- ⅓ cup sliced almonds
- 1 cup fresh blueberries
- 1 cup fresh raspberries
Directions
- Place the egg in a bowl and whisk in the milk. In a separate bowl, sift together both flours, the wheat germ, sugar, baking powder, salt, and cinnamon.
- Add the dry ingredients to the egg and milk mixture. Stir in the melted butter and almonds.
- Heat a nonstick skillet or griddle. Pour about ¼ cup of batter onto the surface for each pancake. Cook for about 1½ minutes, until bubbles appear on the surface, then flip and cook the other side for approximately the same amount of time.
- Place 2 pancakes on each plate and top with about ⅓ cup of each type of berry. Serve warm.
Nutrition per serving: 420 calories | Fat: 19 g | Sodium: 785 mg | Carbohydrates: 56 g | Fiber: 11 g | Protein: 14 g
