Macular degeneration (MD) is a leading cause of blindness in older people, according to the National Eye Institute. The primary risk factor for developing MD is age. The older you are, the greater your risk of MD. However, lifestyle factors play a significant role in preventing and slowing MD progression, the National Eye Institute reports. A number of vitamins can shield your eyes from the damage that leads to and worsens MD.
Vitamin C
The American Academy of Ophthalmology (AAO) reports that oxidation is a primary cause of MD. Oxidation is a natural byproduct of your body's metabolism. However, a class of molecules known as free radicals can exacerbate oxidation. Your body's only defense against free radicals is antioxidants. Your body cannot synthesize antioxidants, so you must obtain them from food or supplements. Vitamin C is one such antioxidant. The AAO recommends supplementing with antioxidants like vitamin C if you already have MD, noting that 400 mg of vitamin C per day in food and supplement form is ideal. Papaya, broccoli, and oranges are excellent sources of vitamin C.
Vitamin E
Like vitamin C, vitamin E is an antioxidant that can protect the eyes from the harmful effects of oxidation. The National Eye Institute recommends 400 IU of vitamin E per day for prevention and treatment of MD. Foods high in vitamin E include fortified cereals, sunflower seeds and walnuts.
Beta-Carotene
Beta-carotene is a highly active form of vitamin A that may promote eye health and slow the progression of MD, the National Eye Institute reports. In addition to serving as an antioxidant, beta-carotene acts as the primary pigment in the retina -- the area of the eye where the vulnerable macula resides. Fritz Böhm of Humboldt University reports in a paper published in the July 1997 issue of the "Journal of the American Chemical Society" that beta-carotene supplements boost the antioxidant activity of MD-fighting vitamin E. The AAO states that 15 mg of beta-carotene is ideal. You can get beta-carotene in vitamin A supplements or from vitamin A-rich foods such as carrots, mangos and yams.
Zinc
Zinc can reduce MD risk and prevent vision loss from progressing to blindness, Science Daily reports. It appears that zinc's ability to boost the efficiency of the immune system -- which protects the eye from harm -- is responsible for zinc's MD-fighting properties. Shellfish, chocolate, and peanuts are excellent sources of zinc.
References
- National Eye Institute: Facts About Age-Related Macular Degeneration
- American Academy of Ophthalmology: Antioxidant Supplements and Age-Related Macular Degeneration (AMD)
- "Journal of the American Chemical Society": Carotenoids Enhance Vitamin E Antioxidant Efficiency
- Science Daily: Zinc Linked To Macular Degeneration, Study Suggests
