What you put on your plate may help you see clearly into the future – literally. Eating the right foods can protect against age-related macular degeneration (AMD), the top cause of blindness in older adults. "Like the rest of your body, your eyes need oxygen and nutrients to work properly," says Purnima Patel, MD, a clinical spokesperson for the American Academy of Ophthalmology. A healthy diet supports the macula, the part of the eye damaged by AMD.
AMD is very common: One in nine people 40 and older have it. There's no cure for the disease. But if you have it, eating certain foods – and avoiding others – can slow down how quickly it worsens. This may stave off the changes that can lead to blind spots and harm your central vision (the part that you use for seeing details, reading, and recognizing faces). Find out which foods may safeguard against AMD – and which ones you should scale back on.
Eat: Colorful Fruit
Many fruits get their vibrant color from antioxidants. These nutrients protect against the harmful oxidative stress brought on by toxins, ultraviolet rays, and more. Oxidative stress can cause damage and inflammation to part of the eye called the retina, says Ninel Gregori, MD, a professor of clinical ophthalmology and the Lois Pope endowed chair for age-related macular degeneration research at the University of Miami School of Medicine. This can affect the macula, a small area in the retina responsible for central vision, and add to AMD. Research showed that people who eat at least five ounces of fruit – a little more than half a cup – daily were nearly 15% less likely to develop AMD, compared to those who didn't.
But don't stop at that amount: The U.S. Department of Agriculture recommends that women get 1.5 to 2 cups of fruit and that men eat 2 to 2.5 cups a day, depending on your age. For the biggest benefit, eat a variety of different-colored fruit.
Eat: Leafy Greens
Popeye was onto something: Leafy greens such as kale and spinach pack a protective punch for your eyes. "They're high in lutein and zeaxanthin, two antioxidants found in the macula," Patel says. These two nutrients are shown to slow the progression of eye diseases, including AMD and cataracts.
The recommended amount for eye health is 12 mg of lutein and zeaxanthin per day, but most people only get a fraction of that. A cup of raw kale serves up more than that dose at 22 mg of lutein and zeaxanthin, and a cup of raw spinach provides 7 mg. Other foods rich in these antioxidants include broccoli, lettuce, peas, and corn.
Eat: Fatty Fish
The heart-healthy omega-3 fats in fish are also good for your eyes. They may reduce inflammation and protect the retina. They can also deter the growth of new blood vessels that can interfere with your vision, a form of AMD called wet AMD.
One study found that people who ate at least two servings of fish per week, along with a diet high in fruits and vegetables, were 42% less likely to develop AMD, compared to those who didn't.
Experts recommend getting two servings of fatty fish such as salmon, tuna, mackerel, or sardines each week. Not a seafood fan? You can get omega-3 fats from flaxseeds, walnuts, soybeans, canola oil, and fortified eggs and milk.
Eat: Olive Oil
Try swapping olive oil for vegetable oil or butter. According to a French study, people who ate olive oil regularly were more than half as likely to develop advanced AMD, compared to those who didn't.
Olive oil contains antioxidants called polyphenols, which shield against inflammation. They're also a good source of heart-healthy unsaturated fat.
"It makes sense that foods that are good for blood vessels and the heart are also good for the eyes," Patel says. They deliver important nutrients to your retina and macula.
Eat: Whole Grains
Whole grains such as brown rice and oatmeal are high in fiber. They have a lower glycemic index (GI) – a measure of how quickly blood sugar rises – because they take longer to digest than refined carbs like white bread.
"High-GI foods can cause stress to cells in the eye," Patel says. This may damage blood vessels in the eye and the retina, which sets the stage for AMD. High-GI diets can up your odds of AMD by more than 75%, while eating more fiber-rich whole grains can slash your risk by about a third.
Eat: Nuts and Seeds
Craving a snack? Skip the crackers and chips and grab some nuts. They're loaded with fiber, healthy unsaturated fats, and antioxidants. Many nuts and seeds such as almonds, cashews, and sunflower butter are high in vitamin E, an antioxidant.
When combined with other nutrients, such as vitamins A and C, vitamin E is shown to lower your chances of getting AMD. It can also slow the disease from getting worse. Nuts are high in calories, so watch your serving size. One portion is 1 ounce, or about the amount in a small handful.
Limit: Fast Food
Fast food and other ultra-processed foods (think packaged snacks, sodas, and instant noodles) are often high in sodium, saturated fat, and added sugar and are low in nutrition. Eating a diet high in these foods can lead to oxidative stress, which harms the eyes, Gregori says. If you're in a time crunch, opt for nutritious but simple snacks and meals, such as a piece of fruit with some nuts, eggs with vegetables, or a nut butter sandwich on whole-grain bread.
Limit: Refined Carbs
White bread and pasta, sugary cereals, and cookies and pastries are refined carbs. They're processed, so the bulk of the fiber and nutrients are removed. Refined carbs are digested quickly and can trigger a spike in blood sugar.
Over time, high blood sugar may harm blood vessels in the retina and lead to the growth of unwanted new vessels that damage vision. In fact, one study estimated that as many as 20% of AMD cases could be avoided if people ate a lower-GI diet, which means fewer refined carbs. Trade refined carbs for fresh fruit and veggies and whole grains instead.
Limit: Red and Processed Meat
Research showed that eating a diet high in red meat can raise your risk of early-stage AMD by 41%. Processed meat, such as hot dogs, bacon, and deli meats, are also linked with the eye disease. These meats are often loaded with sodium and contain saturated fat, which can trigger inflammation. On the flip side, eating poultry, seafood, and plant-based proteins such as beans and tofu reduce the risk of AMD.
Limit: Alcohol
Tossing back that second or third beer or glass of wine may set the stage for AMD. Too much alcohol can lead to inflammation and oxidative stress throughout the body, including the eyes.
According to a research review, those who drank a moderate or heavy amount of alcohol had a 19% higher risk of the disease, compared to those who rarely or never drank. Moderate or heavy drinking is defined as two or more alcoholic beverages per day for men and one or more for women, so keep tabs on your drinking.
