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- Journal of the American Opotometric Association: Double-Masked, Placebo-Controlled, Randomized Trial of Lutein and Antioxidant Supplementation in the Intervention of Atrophic Age-Related Macular Degeneration: The Veterans LAST Study (Lutein Antioxidant Supplementation Trial)
- Ophthamology: Efficacy of Omega-3 Fatty Acids in Preventing Age-Related Macular Degeneration: A Systematic Review
- Ophthamology: Efficacy of Omega-3 Fatty Acids in Preventing Age-Related Macular Degeneration: A Systematic Review
- National Eye Institute: Facts About Age-Related Macular Degeneration
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Foods to Help Prevent Macular Degeneration
If you have a family history of macular degeneration, improving your nutrition may help prevent you from developing the condition. Macular degeneration is a slow destruction of the macula of the eye -- and the macula is the part of the eye that is responsible for sharp, clear vision. Macular degeneration is the leading cause of vision loss in older adults, according to the National Eye Institute 5. In addition to eating a diet rich in certain nutrients, you should also avoid smoking, exercise regularly and maintain healthy cholesterol levels and normal blood pressure.
The Nutrients You Need
The nutrients lutein and zeaxanthin both help prevent macular degeneration, according to the American Optometric Association 12. They are both types of antioxidants called carotenoids. The retina of your eye contains rich deposits of both lutein and zeaxanthin. They help your eyes filter harmful blue wavelengths of light, which protects your vision and maintains healthy cells. These antioxidants also play a role in neutralizing potentially harmful free radicals in your eyes. The American Optometric Association suggests that you consume10 milligrams of lutein and 2 milligrams of zeaxanthin daily to reduce your risk of macular degeneration 1. A July 2006 article in the journal "Ophthalmology" notes that omega-3 fatty acids may also play a role in preventing macular degeneration, but more research is needed to support these findings 3.
Fruits Are Good, But --
What Are the Benefits of Red Raspberries?
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Fruits don't provide quite at much lutein and zeaxanthin as vegetables, but are still a nutritious way to help meet the recommended intake to prevent eye problems. Eat these fruits raw as a snack or in addition to a meal. For a refreshing and nutritious fruit salad, combine a variety of these fruits sliced or cubed fruit. You'll also get the vision-protecting nutrients from the juice of these fruits. However, to avoid added sugar, look for all-natural, no sugar-added versions of the juice.
- Fruits don't provide quite at much lutein and zeaxanthin as vegetables, but are still a nutritious way to help meet the recommended intake to prevent eye problems.
- For a refreshing and nutritious fruit salad, combine a variety of these fruits sliced or cubed fruit.
Vegetables Are Better
The best source of both lutein and zeaxanthin are vegetables and fruits. Leafy green vegetables, such as:
- kale
- turnip greens
- collard greens
- spinach
- romaine lettuce are the highest lutein-containing foods
Eating more steamed, stir-fried or raw greens may help to prevent macular degeneration. Eat these veggies alone, as side dishes or add them to soups, chili and casseroles for extra nutrition to protect your vision.
Your Eyes and Omega-3s
Foods to Help Prevent Cataracts
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While the connection between macular degeneration and omega-3 fatty acids is still not fully understood, getting more of these essential fats in your diet may help. People who consume fish as a part of their regular diet tend to develop macular degeneration less than those who don't, according to the University of Maryland Medical Center 4. Fatty fish, such as:
- salmon
- tuna
- halibut
- mackerel
- are excellent sources of omega-3 fatty acids
Flaxseeds, pumpkin seeds, soybean oil and walnuts all contain alpha-linolenic acid, a precursor to omega-3 fatty acids in your body. Try increasing your intake of these foods to in addition in to lutein and zeaxanthin-rich foods.
- While the connection between macular degeneration and omega-3 fatty acids is still not fully understood, getting more of these essential fats in your diet may help.
Related Articles
References
- American Optometric Association: Lutein and Zeaxanthin
- Journal of the American Opotometric Association: Double-Masked, Placebo-Controlled, Randomized Trial of Lutein and Antioxidant Supplementation in the Intervention of Atrophic Age-Related Macular Degeneration: The Veterans LAST Study (Lutein Antioxidant Supplementation Trial)
- Ophthamology: Efficacy of Omega-3 Fatty Acids in Preventing Age-Related Macular Degeneration: A Systematic Review
- University of Maryland Medical Center: Omega-3 Fatty Acids
- National Eye Institute: Facts About Age-Related Macular Degeneration
- American Academy of Ophthalmology. What is macular degeneration? February 28, 2020.
- Thiele S, Nadal J, Pfau M, et al. Prognostic value of intermediate age-related macular degeneration phenotypes for geographic atrophy progression. Br J Ophthalmol. 2020;bjophthalmol-2020-316004. doi:10.1136/bjophthalmol-2020-316004
- Brown EE, Lewin AS, Ash JD. Mitochondria: Potential targets for protection in age-related macular degeneration. Adv Exp Med Biol. 2018;1074:11‐17. doi:10.1007/978-3-319-75402-4_2
- Heesterbeek TJ, Lechanteur YTE, Lorés-Motta L, et al. Complement activation levels are related to disease stage in AMD. Invest Ophthalmol Vis Sci. 2020;61(3):18. doi:10.1167/iovs.61.3.18
- Kassa E, Ciulla TA, Hussain RM, Dugel PU. Complement inhibition as a therapeutic strategy in retinal disorders. Expert Opin Biol Ther. 2019;19(4):335‐342. doi:10.1080/14712598.2019.1575358
- American Academy of Ophthalmology. Promising new treatments for AMD. February 3, 2020.
- Shaw LT, Mackin A, Shah R, et al. Risuteganib-a novel integrin inhibitor for the treatment of non-exudative (dry) age-related macular degeneration and diabetic macular edema [published online ahead of print, 2020 May 13]. Expert Opin Investig Drugs. 2020;1‐7. doi:10.1080/13543784.2020.1763953
- Wang B, Wang L, Gu S, et al. D609 protects retinal pigmented epithelium as a potential therapy for age-related macular degeneration. Signal Transduct Target Ther. 2020;5(1):20. Published 2020 Mar 4. doi:10.1038/s41392-020-0122-1
Writer Bio
Erica Kannall is a registered dietitian and certified health/fitness specialist with the American College of Sports Medicine. She has worked in clinical nutrition, community health, fitness, health coaching, counseling and food service. She holds a Bachelor of Science in clinical dietetics and nutrition from the University of Pittsburgh.