Age-related macular degeneration is a prevalent disease that leads to vision loss among older adults, and diets that provide eye-nourishing nutrients may help decrease risk.

An experienced ophthalmologist will help you develop a balanced eating plan to nourish and protect your eyes. Here are some foods to add into your diet plan.

Vitamin C

Human bodies cannot produce all of their own vitamins and minerals, so eating a variety of food to stay healthy is vital to our wellbeing. Eye health requires special consideration: diets containing foods rich in essential eye-care nutrients can protect against many eye-related conditions, such as macular degeneration.

Macular degeneration is a progressive condition that gradually causes central vision to slowly deteriorate, most commonly seen among people over 60 and frequently affecting both eyes. Although not painful, macular degeneration makes everyday tasks such as reading, driving and performing other daily duties more difficult while blurry spots or blank spots in the center of vision can make distinguishing faces or objects challenging.

An active lifestyle can help delay age-related macular degeneration and is especially important when it comes to eye health. A recent study confirmed this fact by showing how eating more vitamin C, carotenoids, lutein and zinc could lower your risk for advanced age-related macular degeneration.

Vitamin C is a water-soluble vitamin and powerful antioxidant. It promotes healthy tissue development by strengthening immunity against infection, healing wounds and cuts faster, protecting eyes from sun damage and keeping eyesight sharp. You’ll find Vitamin C in many fruits and vegetables; its best sources include berries, citrus fruits, strawberries, green leafy vegetables and red peppers.

Carotenoids, the pigments responsible for giving fruits and vegetables their colors, may help slow macular degeneration by reducing inflammation in the eye. Found in foods such as kale, spinach, sweet potatoes and carrots, studies suggest they could also prevent cataracts as well as improve vision in those suffering early macular degeneration.

Studies have also demonstrated that diets rich in lutein and zeaxanthin, two naturally occurring compounds found within our bodies, may help lower risk of macular degeneration by slowing its breakdown. These nutrients can be found in leafy green vegetables like kale, Swiss chard, Romaine lettuce and turnip greens as well as egg yolks and some fish such as salmon or mackerel that provide good sources of these essential compounds.

Carotenoids

As with any organ, eyes require specific nutrients in order to function at their best. Eye health depends heavily on carotenoid antioxidants such as lutein and zeaxanthin found in leafy green vegetables and egg yolks; recent research has linked these xanthophylls with reduced risks for chronic conditions like cataract and macular degeneration. Dietitians play an integral part in helping their patients select foods rich in these xanthophylls for overall wellness.

Lutein and zeaxanthin, commonly referred to as macular carotenoids, are concentrated in the macula of the eye – the center region responsible for sharp central vision – providing powerful antioxidant protection from free radicals that damage cells and cause disease. Furthermore, high concentrations of these two pigments in the macular area absorb up to 90% of blue light rays absorbed from outside sources, significantly decreasing oxidative stress on this key structure and supporting optimal visual acuity.

Studies involving human and animal populations have linked consumption of lutein and zeaxanthin with reduced risks of macular degeneration. A healthy diet should provide at least 10 mg a day; sources include dark green leafy vegetables like spinach, kale and collard greens; yellow/orange fruits/vegetables like squash, sweet potatoes and red peppers; as well as egg yolks.

Lutein and zeaxanthin can also be found as dietary supplements, while omega-3 fatty acids – associated with reduced inflammation in the body and possibly helping prevent macular degeneration by blocking inflammatory proteins – can be found in oily fish such as salmon, mackerel and sardines; flaxseed oils and walnuts. Their Recommended Dietary Allowance (RDA) ranges between 1.1-2.6g daily; pregnant women and children have higher RDA amounts due to vitamin E conversion within their bodies – however it’s wise to consult a doctor first when taking any dietary supplements; they can provide guidance as to what dosage to take.

Omega-3 Fatty Acids

Many eye conditions such as cataracts and macular degeneration may be prevented with diets rich in essential vitamins and minerals. Registered dietitian nutritionists can assist their patients and clients with including these vital supplements into daily meals.

Diet plays an essential role in maintaining optimal eye health, from maintaining stable blood pressure and cholesterol levels, which have an effect on eye sight. Omega-3 fatty acids found in oily fish such as salmon, tuna and sardines may reduce the risk of age-related macular degeneration.

Vitamins A and E are both vital in protecting eye health. You can find these antioxidants in many food sources such as dark green vegetables like kale and spinach; squash peppers; leafy salad greens; as well as fruits like blueberries, blackberries and peaches.

Lutein and zeaxanthin, natural pigments which protect the retina, can be obtained through diet. Leafy greens, eggs and fish provide ample sources of these important antioxidants; especially cooked kale, collard greens and turnip greens as well as egg yolks are good sources. Mackerel, herring and sardines offer omega-3 fatty acid sources while flaxseeds, canola oil and walnuts offer tasty vegetarian alternatives.

Studies have demonstrated the beneficial effects of increasing omega-3 fatty acid intake to slow macular degeneration progression and prevent new cataracts from forming. Omega-3s appear to work by decreasing inflammation within the eye, increasing tear fluid production, and decreasing buildup of triglycerides associated with cardiovascular disease.

Omega-3 fatty acids cannot be synthesized in the body, so they must be consumed through diet. Two key omega-3s include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in salmon or tuna as well as supplements containing these two acids. You can get these from either eating these fish directly, taking supplements that contain these acids, or manufacturing some through essential fatty acid alpha-linolenic acid found in flaxseed oil, canola oil, or walnuts; however obtaining them through diet is usually more efficient than supplementation.

Vitamin E

Diets rich in Vitamins A, C and E can help ensure healthy eyes and prevent vision loss by protecting tissues within the eye and supporting cell health. In addition, these anti-oxidant vitamins can promote new blood vessel formation to nourish the retina. Antioxidants such as these can be found in leafy green vegetables, oranges and carrots, peppers tomatoes mangoes sweet potatoes squash blueberries apricots broccoli kale and brussel sprouts plus eggs milk cheese tea nuts nuts among many others – great sources!

Researchers from UC Irvine recently conducted a study indicating that people who regularly consume fruits and vegetables could help slow the progression of macular degeneration, the leading cause of irreversible blindness among Americans aged 55 or above, which occurs from breakdown of central part of retina (the macula). This organ receives visual images, interprets them before transmitting them back to brain for processing.

Lutein and zeaxanthin antioxidants as well as the vitamin C found in berries, citrus fruit and dark green vegetables may reduce macular degeneration by filtering out harmful blue light that damages retinal pigment epithelium cells. Furthermore, wheat germ, almonds and sunflower seeds contain vitamin E which may provide additional protection from oxidative damage.

Vitamins and minerals are essential components of our diets at any age, but especially so for older adults as a means to preventing macular degeneration – one of the primary causes of blindness among people over 60. When combined with taking eye-health supplements and receiving regular exams, eating an adequate diet with adequate amounts of these essential nutrients can significantly lower risk for macular degeneration and blindness.

An important part of maintaining healthy eyesight is eating right and getting regular eye exams; but wearing protective sunglasses and following your physician’s advice about eye exams are also vital in protecting them. Macular degeneration needs to be identified early so treatment may be more successful, so be sure to get them checked at least every two years.