Age-related macular degeneration is a condition involving changes to the macula, a small part of the retina, and accounts for most cases of vision loss in adults older than 50, according to the American Optometric Association (AOA). Cataracts are also common and occur when an area of the eye becomes cloudy and opaque. Fortunately, studies now clearly show the potential a healthful diet can have to protect your eyes and vision.
Lutein & Zeaxanthin
Over 600 carotenoids—a category of antioxidants—have been identified to date, but only two, luthein and zeaxanthin, accumulate in significant amounts in your eyes' retina. These carotenoids protect the integrity of your eyes cells by filtering harmful light rays, the AOA says. Most people do not consume these nutrients in sufficient amounts, and although there are no official recommendations, a daily intake of 10 mg of lutein and 2 mg of zeaxanthin appear to provide health benefits. Boost your protection by including more dark leafy greens—kale, spinach and collards—corn, eggs and oranges in your diet. Remember that because lutein and zeaxanthin are fat-soluble, you need to combine them with healthful fats like an olive oil-based vinaigrette, for example, to enhance their absorption.
Vitamins C & E
Vitamin C and vitamin E are two powerful antioxidants that protect your eyes' cells from free radical damage. Both vitamins can also slow the progression of cataracts and age-related macular disease, the AOA says. Get your daily boost of vitamin C—75 mg for females and 90 mg for males—with citrus fruits, strawberries, kiwifruits, red bell pepper, broccoli and Brussels sprouts. Get your daily 22 IU of vitamin E in wheat germ, almonds, sunflower seeds, peanuts and peanut butter.
Vitamin D
More potential benefits of vitamin D, beyond bone health, are revealed every day; it has been associated with a lower risk of cancer, cardiovascular disease, and diabetes, the AOA says, citing studies on its website. Recent findings now show a link with the prevention of age-related macular degeneration. Although these results are preliminary, taking a vitamin D supplement is a wise thing to do considering the many health benefits it promises, according to the AOA.
Zinc
Zinc is a mineral that helps vitamin A go from the liver to the retina, where it can produce melanin, an eye-protective pigment. Although you only need zinc in trace amounts—11 mg and 8 mg per day, respectively, for men and women—a deficiency can impair your night vision and contribute to the development of cataracts, the AOA says. Get your zinc in oysters, red meat, chicken, eggs, wheat germ, bran flakes, nuts, tofu, beans and yogurt.
Mediterranean Diet
Healthful fats such as omega-3 fatty acids, mainly found in cold water fatty fish like salmon, tuna, mackerel, anchovy and trout, as well as mono-unsaturated fats from olive oil and nuts, contribute to the optimal development of your eyes. A study published in 2009 in "Archives of Ophthalmology" showed that one weekly serving of fish significantly reduced your risk of early age-related macular degeneration. Similar findings were also obtained with the consumption of one to two weekly servings of nuts. In addition, the Mediterranean diet is rich in vegetables, fruits, beans and nuts that offer additional eye protection by providing important nutrients such as lutein, zeaxanthin, vitamin C, vitamin E and zinc.
Keep Your Blood Sugar Levels Stable
Retinopathy, a disease of the retina leading to blindness as well as cataracts and glaucoma, is among the major complications associated with diabetes. Managing your blood sugar levels is the best way to keep your eyes healthy; it can slow both the onset and the progression of diabetes-related eye conditions, according to the National Eye Institute. Plan your meals by aiming for a consistent carbohydrate intake, and choose low-glycemic index carbohydrates such as fruits, vegetables, stone-ground or sourdough bread, basmati rice, sweet potatoes and low-fat dairy products.
References
- American Optometric Association: Age-Related Macular Degeneration
- American Optometric Association: Diet & Nutrition
- American Optometric Association: Emerging Research
- National Eye Institute: Facts About Diabetic Retinopathy
- "Archives of Ophtamology"; Dietary Fatty Acids and the 10-Year Incidence of Age-Related Macular Degeneration; Jennifer Tan; May 2009
