Vitamin C Helps Prevent Cataracts
New research from Japan adds to evidence that a high intake of vitamin C helps to prevent cataracts, a common cause of blindness in older people.
The study followed 35,186 people, ages 45-64, over five years, looking to see who developed cataracts. Researchers found that men consuming the most vitamin C reduced their risk for cataracts by about 1/3 compared to those consuming the lowest amounts of vitamin C. Women in the highest intake group reduced their risk by about 40 %. The men in the high intake group got about 212 mg of day of vitamin C; the women, about 260 mg. People who took vitamin C supplements were not included in the study. (Yoshid, M., et al. Eur J Nutr 2007; 46(2):118-124.)
Vitamin C is found in high concentrations in the lens of the eye and the aqueous humor, the watery fluid surrounding the lens. It helps protect the lens from oxidative damage from sunlight, high blood sugar levels, some drugs and toxins from cigarette smoke.
The US RDA for vitamin C is 60 mg. Good food sources of vitamin C include oranges, grapefruit, kiwi, red bell peppers, tomatoes, and broccoli. To get the protective amounts noted in this study, you’d have to consume about 4 servings a day of high-C foods.
