An optimal macula relies on having ample blood flowing towards it, so anything that disrupts this supply – such as smoking or eating too many saturated fats – increases risk for macular degeneration.

Fruits, vegetables and nuts contain various essential vitamins that can protect the eyes and slow the progression of macular degeneration.

Vitamin C

Your eyes depend on tiny arteries for oxygen and nutrition just like every other part of your body, which is why eating plenty of healthy fruits, vegetables and whole grains – while cutting back on saturated fat intake – is so essential for eye health.

Foods and nutritional supplements that can help protect against macular degeneration as well as cataracts and glaucoma have proven themselves effective, such as adding vitamin C, beta-carotene, lutein and zinc to diet. Studies have also demonstrated this helps slow progression of macular degeneration.

Vitamin C is an essential water-soluble nutrient essential to the growth and repair of all tissues within the body, including those in the eyes. It also aids iron absorption and strengthens immunity; research suggests that people who regularly eat vitamin C-rich foods (citrus fruits, strawberries, tomatoes and red/yellow bell peppers) are less likely to experience age-related macular degeneration or cataracts later in life.

Leafy green vegetables like kale, spinach and collards contain nutrients that may lower your risk of macular degeneration. This includes lutein and zeaxanthin antioxidants as well as Vitamin C; both these powerful anti-oxidants may prevent macular degeneration by decreasing retinal pigment oxidation and waste build-up in your eye.

Omega-3 fatty acids found in fish, flax seeds, walnuts and canola oil can play an essential role in eye health. Omega-3s can help lower cholesterol, regulate blood sugar and keep artery walls clear of plaque build-up – potentially decreasing macular degeneration risk and dry eye symptoms.

Studies have demonstrated the benefits of eating a diet rich in fruits, vegetables and whole grains: reduced risk for macular degeneration, cataracts, glaucoma and heart disease. Your physician can offer tips for increasing fiber in your diet for even greater eye health benefits.

Lutein & Zeaxanthin

Studies indicate the importance of lutein and zeaxanthin in the prevention of macular degeneration. These yellow macular pigments (lutein, zeaxanthin and meso-zeaxanthin) can be found at high concentration in the macula of the eye, where their high concentration serves as antioxidant protection from harmful blue light while simultaneously decreasing oxidative stress resulting from AMD development. They work hand in hand with vitamins C, beta carotene, and zinc to stop its further progression and degeneration of progression of AMD development.

Cohort and clinical studies demonstrate that higher intakes of lutein and zeaxanthin are linked with lower risks and slower progression of age-related macular degeneration, possibly even mitigating exudative macular degeneration, its most severe form.

Studies have also demonstrated the correlation between eating foods high in vitamins C and E and macular degeneration progression, particularly as antioxidants like strawberries, oranges and green vegetables that contain this water-soluble nutrient and its fat-soluble counterpart – vitamin E found primarily in nuts and seeds – and reduced rates of degeneration of connective tissues such as eyes or skin.

Age-Related Macular Degeneration Study 2 Research Group has confirmed the importance of eating plenty of fruits and vegetables rich in lutein and zeaxanthin, especially through supplements to combat macular degeneration.

Earl Harrison from Ohio State University recently conducted research which demonstrated how human retinal pigment epithelial cells, located at the back of the eye, absorb lutein and zeaxanthin through a protein known as soluble retinol binding protein. When this protein was blocked, lutein and zeaxanthin absorption decreased significantly.

These findings demonstrate that food-source carotenoid compounds may be more effective than previously imagined, and registered dietitians should educate their patients and clients on the advantages of including such sources in their diet or supplement regimen.

Omega-3 Fatty Acids

Omega-3 fatty acids may help prevent macular degeneration. Omega-3s, commonly referred to as polyunsaturated fats or good fats, can be found in fish and plant oils and have been shown to lower risks associated with macular degeneration and cataracts as well as improve eye health by decreasing dry eye symptoms.

Recent research on retinal tissue demonstrated that increasing intake of docosahexaenoic acid (DHA), an omega-3 fatty acid found in cold-water fish such as salmon, mackerel, herring, trout lake trout sardines albacore tuna anchovy or taking purified fish oil supplements was associated with decreased progression from mild to moderate AMD. This implies DHA may play an integral part in maintaining retinal health and functioning optimally. DHA can be obtained by eating cold-water fish such as salmon mackerel mackerel herring herring herring herring herring herring herring trout lake trout or taking purified fish oil supplements or flaxseed oil walnuts or taking purified fish oil supplements from purified sources.

Lutein and zeaxanthin serve to protect the retina of the eye, especially its macular region, from free radical damage caused by free radicals. Both pigments are carotenes – plant-based antioxidants – found in dark green vegetables such as spinach, kale and broccoli as well as egg yolks; additional sources can include citrus fruits such as blueberries and bilberries as well as orange juice.

Vitamin C is an essential water-soluble vitamin necessary for cell development and repair in the human body. As an antioxidative, it has been shown to protect against macular degeneration and cataracts while aiding collagen production – essential components in maintaining eye and skin health. You can find Vitamin C abundantly present in many fruits and vegetables including strawberries, oranges, green and red peppers as well as brussel sprouts.

Vitamin E is an anti-oxidant found in almonds, hazelnuts and sunflower seeds – an essential nutrient which has been demonstrated to halt macular degeneration progression in studies. Vitamin E also appears beneficial against dry eye syndrome as it increases oil flow from meibomian glands into tear film and decreases dry eye syndrome development.

Zinc

Zinc is an essential trace element that assists vitamin A to reach its destination – the retina – where it produces protective pigments called melanin. Zinc deficiency has been linked with eye issues including night blindness and cataracts; taking a zinc supplement may improve vision significantly. Foods rich in zinc such as red meat, shellfish and nuts all contain this vital mineral.

Zink is the second-most abundant trace metal found in our bodies and essential for good health. Zinc can be found in many foods as well as supplements; its moderately reactive metal surface reacts with oxygen, acids and alkalis to form zinc oxide, while it can also be found naturally occurring such as in the Earth’s crust and various minerals like sphalerite (zinc sulfide), smithsonite (zinc carbonate) and hematite (zinc ore).

An eye-healthy diet should include more than fruits and vegetables; you should also make sure to include sources of protein such as lean beef and pork, fish, poultry eggs milk cheese yogurt bread. Many of these foods also provide ample lutein and zeaxanthin content.

Studies have demonstrated the benefits of taking in your daily recommended allowance of certain vitamins and minerals can help protect against macular degeneration. A healthy diet, no smoking and regular physical activity are also key elements to decreasing your risk for macular degeneration.

The Age-Related Eye Disease Study (AREDS) demonstrated that supplementing with antioxidants such as lutein, zeaxanthin, vitamin C and omega-3 fatty acids could significantly slow macular degeneration for people living with AMD. Studies are being conducted to ascertain whether additional nutrients, such as zinc and zeaxanthin supplements, can reduce risk for advanced macular degeneration. The AREDS2 study will further analyze the effect of these nutrients on advanced macular degeneration progression. Food labels contain information regarding daily values (DV), which indicate how much one serving contributes to your daily total. They can often be found on Nutrition Facts labels as part of other nutrition information.