The retina is the tissue that lines the back of your eye, and the macula sits in a central area of the retina. Your macula helps provide you with the clear vision you use for reading, driving and other daily tasks. If the cells in the macular tissue break down, this could result in macular degeneration, a condition that causes permanent vision loss. A diet rich in beneficial nutrients may help protect your macula from damage.
Prevention
The National Eye Institute released information in 2001 regarding a study that evaluated the role certain nutrients may have in preventing macular degeneration. During this study, called the Age-Related Eye Disease Study, or AREDS, researchers discovered that high doses of certain vitamins and minerals could reduce your risk of vision loss from advanced macular degeneration by 25 percent.
Nutrients
In the ARED Study, the nutrients found to provide protection include vitamin A, vitamin C, vitamin E and zinc. The study concluded that you should take high doses of these nutrients, with recommendations of 500 mg of vitamin C, 400 International Units of vitamin E, 25,000 International Units of vitamin A and 80 mg of zinc, lists the National Eye Institute. In addition, the study recommends 2 mg of copper to prevent deficiency as a result of a high zinc intake.
Vitamins
Many foods contain the nutrients you need to prevent macular degeneration. Foods rich in vitamin A include one half cup of cooked carrots, which offers more than 13,000 International Units of vitamin A. Spinach, kale, cantaloupe and apricots also contain beneficial amounts of vitamin A.
Citrus fruits such as oranges and grapefruit, along with spinach, tomatoes and bananas contain vitamin C. One cup of orange juice provides 124 mg of vitamin C while one cup of cooked spinach contains around 17 mg.
Foods rich in vitamin E include almonds, sunflower seeds and hazelnuts. One ounce of almonds or sunflower seeds contains 11 International Units of vitamin E, and one ounce of hazelnuts provides more than 6 International Units.
Zinc
Oysters contain a significant amount of zinc, with six medium-sized oysters providing more than 76 mg. Other zinc-rich foods include beef, pork, salmon, yogurt and eggs.
Considerations
Before making dietary changes and increasing your intake of these nutrients, you should talk with your doctor. She will determine if these high doses of nutrients will interact with your medications or any health conditions you may have.
You may find it difficult to eat enough foods to ensure you reach these high recommendation levels for preventing macular degeneration. Ask your doctor about taking supplements that contain the AREDS formulation of nutrients to protect your eyes from macular degeneration.
References
- National Eye Institute: Facts About Age-Related Macular Degeneration
- University of Maryland Medical Center: Macular Degeneration
- American Optometric Association: Diet & Nutrition
- National Eye Institute: The AREDS Formulation and Age-Related Macular Degeneration
- Office of Dietary Supplements: National Institutes of Health: Vitamin A and Carotenoids
