Cataracts and Nutrition
Antioxidants and Their Effect on Aging and Cataracts
There is now evidence that a well-balanced diet, high in antioxidant-rich foods, may lead to delayed cataract progression. Molecules known as free radicals are linked to aging, which includes cataract progression. These molecules are formed as a result of normal body metabolism. They are also produced by poor diet, ultraviolet radiation, smoking, and pollution, among other things. The cumulative effect of free radicals within the body is called oxidative stress. Free radicals have an unpaired electron that can cause damage to the DNA, fats and proteins in normal cells. A free radical will continue to cause a cascade of damage to healthy tissue until it is neutralized. This is accomplished when an antioxidant combines with a free radical, thereby neutralizing it and rendering it harmless. A diet high in antioxidants allows your body to neutralize free radicals more quickly and efficiently, thereby limiting damage to healthy cells and the consequent “aging” that occurs.
The data on antioxidant supplements is mixed. Some studies show favorable results, while others do not with regard to cataract prevention. More research is needed in this area to determine the effect of specific antioxidant supplements and regimens on the prevention of aging, particularly as they relate to cataract prevention and progression. Therefore, at this time, it is preferable to get your antioxidants from a well-balanced diet that includes a wide variety of different antioxidant rich foods. There are many excellent dietary resources available to us today. The American Diabetes Association, www.diabetes.org, and the American Heart Association, www.heart.org, both have extensive dietary and nutritional information that is available to the public free of charge.
Table of Foods High in Antioxidants
The following is a brief list of antioxidant rich foods. There are many other foods high in antioxidants, as well as other nutrient rich foods that contribute to a healthful diet. A wide variety of these foods is the best way to maintain proper nutrition and to delay the effects of aging caused by free radicals.
Fruits
Acai berries
Apples (particularly Red Delicious, Gala and Fuji)
Apricots
Avocado
Blueberries
Blackberries
Cherries
Cranberries
Dates
Figs
Grapes (particularly red)
Kiwifruit
Mango
Peaches
Pear
Plums
Prunes
Raisins
Raspberries
Strawberries
Vegetables: Green Leafy
Arugala
Beet Greens
Spinach
Dark Green Lettuce
Red Leaf Lettuce
Mustard Greens
Collard Greens
Kale
Vegetables: Non-leaf
Artichokes
Asparagus
Beets
Bell Peppers (red, yellow, orange and green)
Broccoli
Butternut Squash
Carrots
Cauliflower
Eggplant
Pumpkin
Radishes
Red cabbage
Red onion
Red potatoes
Russet Potatoes
Sweet Potato
Tomato
Nuts
Almonds
Hazelnuts
Peanuts
Pecans
Pistachio
Walnuts
Legumes
Red Kidney beans
Black beans
Pinto beans
Lentils
Soybeans
Beverages
Green Tea
Black Tea
Coffee
Red Wine
Juices of Fruits High in Antioxidants, but whole fruit is preferable
Oils
Soybean
Olive
Grains
Bran
Flax seed
Mixed grains
Oat bran
Oat grains
Whole grains
Spices and Herbs
Basil
Black Pepper
Cinnamon
Cloves
Cocoa Powder
Cumin
Curry
Ginger
Marjoram
Mustard Seed
Oregano
Parsley
Sage
Thyme
Turmeric
Other