Age-related macular degeneration (AMD) is a common cause of vision loss in older adults. And while some treatment options may slow the progression of AMD and help you keep more of your vision, evidence shows that eating enough of the right foods could be a great way to boost your ophthalmologist’s treatment plan.
Here, Henry Ford Health registered dietitian Ava Geierman, M.S., R.D.N., shares the best foods for AMD.
What’s the Best Diet for AMD?
Like all organs in your body, your eyes require vitamins and minerals to function at their best. And you don’t have to follow a strict, complicated eating plan to get these nutrients. The Mediterranean Diet is a flexible way to feed your eyes what they need.
“The Mediterranean Diet isn’t a fad diet,” says Geierman. “It’s a way of eating that focuses on healthy, whole foods while limiting less nutritious options.”
You don’t need special recipes or ingredients to eat for eye health. “The Mediterranean Diet includes whole foods like produce, fish, whole grains and nuts,” Geierman explains. “It also limits processed foods that may not be the best for your health like chips and sweets.”
You can cook up a Mediterranean Diet that focuses on your eyes by eating:
Eggs
Eggs are a great source of lutein and zeaxanthin, nutrients that can help control AMD. They also contain zinc, which helps your body use lutein and zeaxanthin and protects your eyes from damage.
Fish
Oily fish contains omega-3 fatty acids, which can help slow the progression of AMD. Aim for two to three servings per week of low-mercury fish, such as salmon, sardines or tilapia. If you’re pregnant or breastfeeding, talk with your provider about how much fish you should eat.
Fruits and vegetables
Fresh and frozen fruits and veggies are full of antioxidants—nutrients that can help prevent damage to your retina. Eat a colorful array and choose whole foods, not juice.
Some of the best fruits and veggies for eye health include:
- Avocados: Avocados contain lutein, zeaxanthin and vitamin E, which may help fend off AMD and cataracts.
- Dark green veggies: Foods like broccoli, collard greens, kale and spinach are also good sources of lutein and zeaxanthin. And they contain copper, a mineral your retina needs to repair damage to its cells.
- Red and orange fruits and vegetables: You’ll get lutein and zeaxanthin from foods with a bright orange or red color, as well as vitamin C, another key eye health vitamin. Citrus fruits are a great example, but you can also choose apricots, bell peppers, carrots, mangoes and sweet potatoes.
Subscribe To Our E-Newsletter
Legumes
Legumes like chickpeas, kidney beans and lentils are a good source of copper and zinc. Their high fiber content also helps keep your blood vessels healthy, including the vessels in your eyes.
Nuts and seeds
Nuts and seeds are rich in healthy fats, vitamin E and zinc. They also contain unsaturated fats that help support healthy blood vessel function. Almonds, cashews, pistachios and sunflower seeds are great sources, but any nuts and seeds are a good choice.
Whole grains
Whole grains contain zinc and other nutrients you may not find in white, processed grains. Eat products that have whole grains as the first (or only) ingredient, such as whole wheat pasta, quinoa, brown rice and millet.
Supplements for AMD
If you have AMD, your ophthalmologist may recommend nutritional supplements that contain:
- Copper
- Lutein
- Vitamin C
- Vitamin E
- Zeaxanthin
- Zinc
Though supplements can be helpful, getting most of your vitamins and minerals from whole foods is best. It’s important to talk with your healthcare provider before starting any supplements. A healthy diet boosts your overall health, not just the health of your eyes, to help you feel your best.
Reviewed by Ava Geierman, M.S., R.D.N., a registered dietitian who sees patients at Henry Ford Medical Center – Columbus and Royal Oak.
Reviewed by Tara Schaab, M.D., a Henry Ford Health ophthalmologist who sees patients at Henry Ford Hospital, Henry Ford Ophthalmology – Grosse Pointe and Henry Ford OptimEyes Super Vision Center – Westland.
