When aging takes its toll early, free radicals might be to blame. Free radicals are atoms, usually oxygen, that have an odd number of electrons, leaving one electron unpaired. This free electron makes the atom unstable, so it "seeks out" other particles in the body to bond with.
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Excess free radicals steal electrons from normal particles in other cells, damaging their DNA and converting them to free radicals. The mutated cells multiply abnormally and rapidly, creating a chain reaction. Rampant free-radical damage is a factor in accelerated aging as well as dozens of disorders, including cancer, heart disease, strokes, emphysema, diabetes, rheumatoid arthritis, osteoporosis, ulcers, Crohn's disease, Alzheimer's disease, Parkinson's disease...and cataracts.
What produces free-radical overload? There are at least four lifestyle factors that aggravate free-radical damage:
- The body's overproduction of free radicals, caused by tobacco use (not only smoking but also using snuff or chewing tobacco), air pollution, certain disease processes, poisons, drugs, radiation (ultraviolet light, X-rays, and gamma rays from radioactive material), polyunsaturated and hydrogenated oils, rancid fats and nuts, smoked and barbecued foods, some food additives, and other substances
- Undernourishment, producing too few of the antioxidants needed to fight free radicals
- Activities and substances that affect metabolism, causing the body to use up its supply of antioxidants too quickly (stress, "extreme" exercise, certain illnesses, obesity, drugs, and toxins)
- Alcohol abuse, which not only consumes more than its share of antioxidants but also is believed to act directly on lens proteins
Nutrition and Free Radicals
You can see why nutrition is so important to long-term wellness. A healthful diet excludes substances that create free radicals and includes antioxidants, which are present in plants (and plant-eating animals). Supplements containing the recommended amounts of antioxidants such as vitamins C and E, beta-carotene (a form of vitamin A), selenium, lutein, lycopene, and bioflavonoids may be helpful, but it's better to get your antioxidants from real food.
Here's why: It's not necessarily isolated antioxidants, such as vitamins A and E, that prevent free-radical damage; it's the way these antioxidants are balanced and combined with enzymes, phytonutrients, and other food compounds, helping your body absorb them naturally and conferring the greatest benefits.
Another reason not to depend too heavily on supplements is uncertainty about bioavailability and dosage. The term "bioavailability" refers to how readily your body absorbs and uses the compounds contained in supplements. You might already know that too much vitamin A can be fatal. What you might not realize is that other supplements - taken in excess or in a form with low bioavailability - can actually stimulate free-radical production rather than neutralize free radicals. The combination of nutrients and other compounds in food works to safely regulate your body's absorption of antioxidants.
Antioxidant-Rich Foods
Fruits and Vegetables
With some exceptions (cabbage, cantaloupe, cauliflower, and white potatoes, for example, which are also rich in these beneficial compounds, the more colorful the food, the richer its supply of antioxidants. Color variety is the key to supplying your body with the many beneficial combinations of free-radical-fighting substances.
Antioxidant-rich fruits include blackberries, blueberries, cantaloupe, cherries, cranberries, grapefruit, grapes, pears, plums, raspberries, strawberries, and tomatoes.
Vegetables that are high in antioxidants include garlic, onions, sweet peppers (all colors), carrots, broccoli, beets, potatoes (yams are especially healthful), asparagus, cabbage, cauliflower, and spinach and other dark-green leafy vegetables.
Other Sources of Antioxidants
- Beans, peas, and peanuts
- Olive oil and flaxseed oil
- Whole grains, wheat germ, bran
- Fish and poultry
- Nuts
- Bee pollen, dark chocolate, green tea, red wine
Go light on salt and sugar, which deplete your body's supply of antioxidants. To find out more, you can check out How To Get Better Vision Naturally.