Macular degeneration (AMD), is an eye condition which leads to the degeneration of the macular region within the retina of each eye, eventually compromising central vision but leaving peripheral vision intact.

An optimal diet that consists of olive oil, fish, vegetables, whole grains and coffee can help combat dry AMD while slowing its progression.

Fruits and Vegetables

Age-related macular degeneration, or AMD, increases with age and genetic factors alone; however certain lifestyle habits such as smoking, being overweight and failing to treat cardiovascular disease or high blood pressure also increase one’s risk. Studies indicate that eating healthfully rich in vitamins and minerals may significantly lower one’s risk for AMD.

Lutein and zeaxanthin, two antioxidant carotenoids found naturally in retina, are particularly beneficial to eye health. These carotenoids help filter out harmful blue light while protecting macular damage caused by free radicals. For optimal eye health, high concentrations of these carotenoids can be found in dark leafy green vegetables like kale, Swiss chard, collard greens as well as yellow/orange fruits/veggies as well as eggs (especially their yolks).

Lutein and zeaxanthin may help slow or prevent vision loss from AMD by absorbing blue light that harms the macula, acting as natural sunblocks against UV rays that may cause cataracts and AMD, and providing eye protection against UV exposure that causes cataracts and AMD. Diets high in these antioxidants may lower both dry and wet macular degeneration risk – making a diet rich in them even more important if there’s a family history of macular degeneration.

Other antioxidants found in a healthful diet are vitamin A, C and omega-3 fatty acids which may reduce risk of macular degeneration by inhibiting oxidation in the eyes. Foods high in these nutrients include sweet potatoes, carrots and cantaloupe as well as citrus fruits like kiwifruit, strawberries peppers broccoli Brussel sprouts.

Diets rich in fruits and vegetables provide the ideal way to receive essential vitamins, minerals, and phytochemicals – such as more vitamin A from yellow and orange produce than from red ones. To reap maximum benefit from eating this way. Ideally aim for eating an array of colors so as to get as many phytochemicals from each fruit/veggie variety as possible – for instance more vitamin A will come from yellow/orange fruits/veggies rather than red.

Eggs

Eggs are not only an excellent source of protein; they’re also an outstanding source of choline – an essential nutrient essential to human life, which aids the nervous system, digestive system, cellular energy production and vision functions. Choline also plays a part in producing neurotransmitter acetylcholine which plays a key role in vision. Finally, eggs have low cholesterol and may even improve insulin sensitivity – an additional bonus if you are pre-diabetic or diabetic!

Eggs are an excellent source of lutein and zeaxanthin, two carotenoids essential to eye health. These antioxidants may protect against macular degeneration, cataracts, and other conditions; additionally they act as natural filters by absorbing blue light emissions from digital devices and sunlight.

Recent research indicates that eating foods rich in lutein and zeaxanthin reduces the risk of late-stage AMD. This research involved three groups: group one ingested one lutein-enriched egg daily; group two added an egg with increased zeaxanthin concentration to their daily routine; while control group did not. Serum lutein and zeaxanthin concentrations as well as macular pigment density levels were measured; results demonstrated that higher consumptions of both nutrients helped lower risk over 15 years of advanced AMD development over 15 years.

Eating eggs provides another benefit – B vitamins. B vitamins are vital for energy production, maintaining a healthy nervous system and the formation of red blood cells – all essential elements in maintaining good immunity. Without B vitamins in our diets we may suffer fatigue, irritability and depression as they cannot form sufficient energy stores in our cells to generate energy production and function correctly. Eggs provide a great source of these essential vitamins.

Making changes to your diet by adding more fruits, vegetables and eggs is one way to support eye health. For more information about how a balanced diet affects overall health and macular degeneration risk. Talk to your eye doctor and they can create a customized nutrition plan tailored specifically to you and your lifestyle needs.

Fish

UC Irvine scientists advise that one way to lower your risk of age-related macular degeneration is through eating a balanced diet rich in fruits, vegetables, nuts, fish, omega-3 fatty acids and antioxidant vitamins and minerals. Furthermore, taking specific antibiotics or antivirals may also help slow or even prevent this condition from manifesting itself.

Macular degeneration occurs when the retina in the back of your eye begins to degenerate, reducing central vision. You may notice wavy or blurry vision as AMD progresses; eventually you may lose your ability to perceive fine details. AMD affects more people than cataracts or glaucoma combined and is the leading cause of blindness among people aged 60+ in the US.

Macular degeneration’s most prevalent form is dry macular degeneration, in which your macular tissue gradually thins and breaks down over time. This progression tends to be slower than its wet form where blood vessels beneath your retina begin to leak fluid and create an accumulation of fluid resulting in rapid vision loss – in extreme cases leading to blindness within months or two.

Both forms of arthritis can be related to aging, but consuming foods high in flavonoids and carotenoids (naturally occurring phytochemicals found in various plant foods), may help slow or prevent their progression. Such foods include citrus fruits, berries, tea, red and orange vegetables, legumes and egg yolks.

A recent publication in the Archives of Ophthalmology offers further proof by studying twins and their rates of age-related macular degeneration. Researchers administered food questionnaires and asked about smoking habits and other risk factors associated with eye diseases; smoking increased macular degeneration risk while regular consumption of fish or omega-3 fatty acids reduced it.

The authors of the study state that while research demonstrates a link between eating fish and omega-3 fatty acids and decreased macular degeneration risk, but insufficient randomized clinical trial data to support its routine consumption as prevention against macular degeneration. However, they note this doesn’t mean consumers should cease enjoying fish as it provides other health benefits as well.

Nuts

An increasing body of research suggests that our diet could have an impact on our eye health. Flavonoids and carotenoids, in particular, seem to reduce age-related macular degeneration risk and slow its progression if eaten regularly – these nutrients can be found in citrus fruits, tea, berries, red and orange vegetables, leafy greens, eggs and dairy products as well as omega-3 fatty acids from fish; vitamin C and zinc also aid eye health.

Nuts are an excellent source of protein, healthy fats and vitamins – including those known to protect against eye damage such as vitamin E (lutein/zeaxanthin/beta carotenes/potassium). Pecans in particular are an excellent source of pyridoxine (B6) vitamin.

Studies have linked diets high in lutein and zeaxanthin with lower rates of age-related macular degeneration, as these nutrients form pigments in the retina that filter out harmful blue light that can damage eyesight. Lutein and zeaxanthin can be found most abundantly in green leafy vegetables, egg yolks, nuts, seeds (pistachios in particular are particularly rich sources), but can also be obtained in other foods, like green leafy vegetables and egg whites.

Studies also demonstrate the beneficial properties of regular consumption of fatty acids to lower risk for chronic eye diseases like cataracts and macular degeneration, including cataracts. Fatty acids play an integral part in maintaining cell membrane structure within our eyes, so eating well-rounded diet can provide all of these essential fatty acids your eyes require for good vision.

Loma Linda University researchers recently conducted a study that linked nuts with reduced risks of cardiovascular disease (CVD) and coronary heart disease (CHD). Participants who consumed nuts five or more times weekly saw 14% reduced CVD incidence rates, as well as 20% lower stroke rates compared with those who rarely or never consumed nuts. Researchers attribute this finding to nuts’ heart-healthy properties – specifically dose-dependent decreases in total and low-density lipoprotein cholesterol – while their low saturated fat diet also increased fiber consumption which further benefits cardiovascular disease prevention.