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If you have age-related macular degeneration (AMD), preserving your central vision is likely a top priority. The good news is that your diet can play a crucial role in supporting eye health and may even slow the progression of AMD. Studies show that eating more nutrient-rich whole foods and cutting back on processed foods can help slow the disease.
If you’re wondering which foods you should eat, read on to discover four foods to eat and two to avoid with AMD.
The macula is found at the back of the eye. It’s a small part of the retina that allows you to see details and what’s directly in front of you.
AMD is an eye disease that affects the macula and central vision, often worsening with age. If you have AMD, you may still have peripheral (side) vision. There are two types of AMD: wet and dry.
Wet AMD is caused when fluid builds up in the blood vessels under the retina, where the macula is. This buildup results in bleeding in the macula. It’s considered more severe than dry, but you may be able to slow the damage or even improve the condition if it’s caught early.
Dry AMD is more common than wet AMD. It can happen when protein deposits build up in the macula. Luckily, there are steps that can help slow the progression. This includes taking AREDS II vitamins, which are specific to eye health. These include:
Consuming a healthy, balanced diet that includes eye-friendly nutrients, such as vitamins, minerals, healthy fats, and antioxidants, may benefit not only your eye health but your overall well-being. Proper nutrition can enhance macular health, making a healthy diet crucial for reducing the risk of AMD. Additionally, it may slow the progression of AMD.
Whole food-based diets that include healthy fats, such as those found in nuts, seeds, and fatty fish, may decrease the progression of AMD. The Mediterranean diet has been suggested to reduce the risk of developing AMD and to keep it from becoming worse. The Mediterranean diet includes more plant-based foods such as fruits, vegetables, nuts, whole grains, and olive oil. It also includes moderate amounts of fish and poultry, and limited intake of red meat and sweets.
By consuming higher quantities of vegetables, beans, lentils, fish, whole grains, and fruits, you may reduce your risk of macular degeneration. One study even indicated that eating at least 150 grams (just over 5 ounces) of fruits daily could lower the risk of developing AMD by 15 percent.
In an animal-based study, mice that switched from a high-glycemic diet to a low-glycemic diet that included less sugar halted the progression of certain age-related macular degeneration symptoms, such as lower insulin levels.
The following foods include nutrients that may have a positive effect on AMD symptoms.
Dark leafy greens are rich in lutein and zeaxanthin. These are antioxidants, or cell-protecting chemicals, known as carotenoids, naturally found in healthy macula. Some lutein and zeaxanthin-rich dark leafy greens include kale, spinach, and chard.
Omega-3 fatty acids, which have been shown to support eye health and reduce the risk of AMD progression, are abundant in fatty fish. It’s recommended to eat fish and seafood at least twice per week to get these good fats for eye health. Excellent sources of omega-3 include salmon, mackerel, and sardines.
Vitamin C is an antioxidant that helps protect eye cell damage and may reduce the risk of AMD. Oranges, lemons, limes, and other citrus fruits are excellent sources of vitamin C. To get a vitamin C boost, try a squeeze of lemon or lime in your water or on top of a salad.
Vitamin E has been suggested to improve eye lens clarity. When combined with lutein and zeaxanthin, such as those in dark leafy green foods, it can decrease the risk of cataracts. Nuts like almonds, hazelnuts, walnuts, and cashews are high in vitamin E.
These foods may contribute to worsening AMD symptoms.
Artificial trans fats are made by adding hydrogen to vegetable oils, which helps the oils last longer on the shelf. Eating trans fats can increase inflammation in your body, which may negatively impact eye health. Trans fats are found in many processed and fried foods, such as margarine, some baked goods like cookies, and fast food.
Too much added sugar can lead to spikes in blood sugar levels and increased production of advanced glycation end products. These are fats or proteins that change when exposed to sugars and contribute to inflammation, which has been linked to AMD. Added sugars are found in certain foods and beverages such as soda, candy, and desserts, and some sauces like ketchup.
A large research study explored the impact of taking vitamins and minerals for AMD. It found that some supplements could help with drusen, which are yellow deposits under your retina. Having too many small and large drusen could be a sign of AMD. People over 50 typically have drusen, and risk factors for AMD include high blood pressure, high cholesterol, smoking, a family history of AMD, and obesity.
The supplements and doses that may help lower the risk of wet AMD include:
These nutrients help keep your eyes healthy by reducing damage and inflammation.
It’s important to talk to your doctor before starting any new supplements to make sure they are safe and right for you. Keep in mind that supplements may reduce the progression of AMD but are not a cure for it.
On myAMDteam, the social network for people with age-related macular degeneration and their loved ones, members who understand life with age-related macular degeneration come together to share support, advice, and stories from their daily lives.
What’s your favorite recipe that includes one of the foods that are best to eat with AMD? What’s one food you can swap out this week? Share your experience in the comments below, or start a conversation by posting on your Activities page.
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Lisa Booth, RDN
studied foods and nutrition at San Diego State University, in California and obtained a registered dietitian nutritionist license in 2008.
Learn more about her here.
A myAMDteam Subscriber
I don't know just reading about this before my appointment,but I would look at the Mediterranean diet which is supposed to be a good source of vitamins for macro degeneration. Should give you some… read more
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