A new research analysis suggests that a diet rich in a variety of colorful vegetables and fruit may help to delay the onset of age-related cataracts, a leading cause of visual impairment and blindness among older adults. Fruits and vegetables such as oranges and grapefruit, tomatoes, dark green veggies like Swiss chard and broccoli, and, yes, carrots contain an array of vitamins and minerals, beneficial plant chemicals such as carotenoids, and fiber. Researchers have isolated and tested specific nutrients but haven’t been able to tease out which are responsible for cataract prevention. As is often the case, it may be that multiple nutrients act in synergy to support eye health. That makes it easy: Just include a rainbow of vegetables and fruit on your weekly menu—along with some nutritious fat (think salmon, avocado, olive oil, and nuts), which helps with nutrient absorption. The possibilities for eyesight-preserving meals are endless—and endlessly delicious: colorful vegetable stir-fries, gorgeous summer salads, homemade whole-grain pizza with fresh tomatoes and spinach, or a bed of sautéed garlicky greens and carrots topped with salmon.
Source: Dietary vitamin and carotenoid intake and risk of age-related cataract
“Eat the rainbow.” Michale Greger, M.D.