More
than 8 million Americans are facing a vision problem that can’t be
corrected so easily: age-related macular degeneration (AMD). AMD is a
leading cause of blindness in people over age 60 and while the signs of
AMD may not show up until late in life, much of the damage occurs
decades earlier. While some people seem to develop the condition no
matter what they do, there are a few lifestyle choices—such as quitting
smoking and wearing sunglasses—that may help to protect against the
disease. But research also suggests eating a nutrient-rich diet may help
to prevent the development, or delay the progression, of AMD.
What can you eat today to protect your eyes? Find out here.
- Up Your Antioxidant Intake
Studies show that people with low levels of antioxidants are
more likely to develop age-related macular degeneration (AMD) than those
with higher levels. Antioxidants that seem to be especially protective
against the disease include vitamin C (in citrus fruits, kiwi and
broccoli), vitamin E (in vegetable oils, nuts and avocados) and lutein
and zeaxanthin—nutrients that abound in dark leafy greens, such as
spinach, kale and collards. While it’s not completely clear how these
antioxidants protect your eyes, it seems that they accumulate in the
retina where they can mop up free radicals, compounds that damage cells
by starving them of oxygen. Lutein and zeaxanthin may also act like
natural sunglasses, helping to form macular pigment that filters out
some of the sun’s damaging rays.
- Eat (Whole) Eggs
Egg yolks are also rich in lutein and zeaxanthin, but many of
us avoid eggs because we’re worried about their cholesterol content.
Research led by Thomas Wilson, Ph.D., associate professor with the
Center for Health and Disease Research at the University of
Massachusetts-Lowell, suggests that we shouldn’t be so concerned. He
found that when people ate eggs regularly—as many as two daily—they
significantly increased the levels of lutein and zeaxanthin circulating
in their bodies without boosting LDL (“bad”) cholesterol levels. Unless
your doctor advises otherwise, go ahead and enjoy eggs regularly. (Just
don’t go crazy: the American Heart Association still advises limiting
cholesterol intake to less than 300 milligrams [mg] daily, and one large
egg yolk has about 213 mg.) Take a tip from Dr. Wilson and scramble
your eggs with spinach for an even bigger nutrient boost.
- Help Yourself To More “See” Food
A recent analysis of nine studies that included more than
88,000 participants suggested that people who ate at least two servings
of fatty fish (such as salmon, sardines, mackerel, herring or trout) per
week were about one-third less likely to develop advanced AMD than
those who didn’t. Lead scientist Elaine Chong, Ph.D., a research fellow
at the Centre for Eye Research at the University of Melbourne,
Australia, explains that omega-3 fatty acids—particularly DHA—in fish
are key components of the nerve cells in the retina. “DHA is found in
much higher concentrations in the retina than in other parts of the
body,” she notes, “thus, a deficiency may trigger AMD.” So commit to
eating more fatty fish, and don’t stop there: shellfish, such as oysters
and crab, provide good amounts of zinc, another nutrient that’s found
in the retina and may also help protect against AMD.
- Consider A Supplement
Although it’s always best to get nutrients from food first,
supplements are showing a lot of promise in combating AMD. Reports from
large-scale clinical trials suggest that, in high-dose supplement form,
several nutrients may help to reduce the risk of AMD significantly. If
you have any AMD risk factors, talk with your eye-care professional
about taking an “eye health formula” supplement. The current supplement
formula being studied in major research trials includes 10 mg of lutein
(the equivalent of about 3 cups of spinach), 2 milligrams of zeaxanthin
and 1 gram total of EPA and DHA (approximately what you get in a 3-ounce
serving of salmon). Until further research is in, there’s no advantage
to exceeding those amounts. Remember to take it only under medical
supervision; even though these supplements are available over the
counter, taking megadoses of any nutrient should always be approached
cautiously.
- Keep Your Blood Pressure—And Your Weight—In Check
People with high blood pressure are more likely to develop AMD,
according to the American Academy of Ophthalmology. The theory is that
increased pressure damages blood vessels. This hinders blood flow to the
eyes, making it harder for protective nutrients to reach the retina and
for damaging free-radical debris to be carried away. Losing extra
pounds if you’re overweight or obese might also help. Body fat is a
major storage depot for fat-soluble nutrients, and excess fat tissue can
act as a “sink” for some eye-protective nutrients, making them less
available to the macula.
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