Cataracts occur when the eye’s natural lens becomes cloudy, leading to blurred vision, glare sensitivity, and eventual vision loss. While aging and genetics are major contributors, diet plays a significant role in either accelerating or slowing cataract development. Here’s a breakdown of dietary choices linked to higher cataract risk. (Image: Pexels)

Sugary Foods and Beverages: Excess sugar can lead to elevated blood glucose levels, which damage lens proteins through glycation. Studies show that high sugar intake is associated with increased oxidative stress in the eyes. Examples: sodas, candies, pastries, sweetened cereals. (Image: Pexels)

Processed and Red Meats: These are often high in saturated fats and preservatives, which may contribute to inflammation and oxidative damage. Frequent consumption has been linked to higher risk of age-related eye diseases, including cataracts. Examples: sausages, bacon, deli meats, beef burgers. (Image: Pexels)

High-Sodium Foods: Excess sodium can raise blood pressure and reduce blood flow to the eyes. A high-salt diet may impair lens hydration and increase cataract formation. Examples: chips, canned soups, pickles, instant noodles. (Image: Pexels)

Fried and Fast Foods: Rich in trans fats and oxidized oils, these foods can increase systemic inflammation. They may also deplete antioxidants like vitamin C and E, which are crucial for eye health. Examples: fried chicken, French fries, packaged snacks. (Image: Pexels)

Alcohol (Excessive Consumption): Chronic alcohol intake can lead to nutrient deficiencies and oxidative stress in the lens. Moderate consumption may be safe, but heavy drinking is a known risk factor for cataracts. (Image: Pexels)

Focus on antioxidant-rich foods like leafy greens, berries, citrus fruits, and carrots. Include omega-3 fatty acids from fish, flaxseeds, and walnuts. Choose whole grains and lean proteins over processed options. (Image: Pexels)