Lutein and zeaxanthin — These are the two carotenoids that have been most studied for cataract prevention. They are super antioxidants found together in many vegetables. They’re also found together in the lenses of the eyes. Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy eye cells. One study found that people with diets high in foods rich in zeaxanthin, particularly spinach, kale and broccoli, are up to 50 percent less likely to develop cataracts. Other foods rich in lutein and zeaxanthin include eggs, collard greens, turnip greens and corn
Supplements and Herbs
If you can’t get enough of any of the nutrients above in food, high-quality supplements are an option for natural cataract prevention and treatment. However, I highly recommend getting these nutrients from food as much as possible. The majority of studies qualifying these nutrients as helpful have been done with food rather than supplements.
There is no recommended daily intake for lutein and zeaxanthin, but most studies show benefits from taking 10 milligrams per day of a lutein supplement and two milligrams day of a zeaxanthin supplement.
Bilberry is known for its awesome benefits to the eyes. Bilberry fruit contains chemicals called anthocyanosides (plant pigments that have excellent antioxidant properties) and vitamin C. Bilberry’s ability to scavenge free radicals makes it an excellent choice for multiple age-related ocular disorders. It’s shown protective effects against cataracts as well as macular degeneration and glaucoma. Bilberry standardized extract (80 milligrams two to three times daily) has been used traditionally to reduce the risk of cataracts.