Protect Your Eyes to Prevent Age-Related Macular Degeneration

February is Age-Related Macular Degeneration (or AMD) Month, an observance that is important to all of us because this is the leading cause of blindness in the developed world, according to the World Health Organization. AMD is a degenerative disease of the retina, caused in part by oxidative stress as we age. In advanced AMD, there is loss of the central vision, making it impossible to do simple things like reading. Cases of AMD are expected to double by the year 2050, in part to people living longer.

These are the non-modifiable risk factors for AMD:

• Aging
• Family history of AMD
• Light skin color

The modifiable risk factors include:

• Smoking
• Heavy alcohol intake
• Sunlight exposure
• Perhaps, but not confirmed in research, high blood pressure and type 2 diabetes

Researchers have found that there are nutrients that might protect us from developing AMD as we age. Since AMD is caused by oxidative stress, eating foods high in antioxidants is important. They include:

• Vitamins C, D and E, and the mineral zinc
• DHA omega-3 fatty acid
• Carotenoids such as lycopene, beta-carotene, lutein, and zeaxanthin
• Flavonoids

There are many healthful foods that can provide these protective antioxidants.

• Vitamin C is found in fruits such as oranges, grapefruit and kiwi, as well as vegetables like dark greens, broccoli, peppers, cabbage and potatoes.
• Vitamin D is the sunshine vitamin, but can be found in fatty fish, dairy milk and fortified soy milk, egg yolks, and mushrooms.
• Nuts and seeds, whole-grains and dark leafy vegetables such as spinach and collard greens provide vitamin E.
• Zinc is high in oysters, seafood, nuts and beans.
• Lutein food sources include kale, spinach, red bell peppers and eggs. Light cooking might release the bioavailability of lutein resulting in better absorption.
• Zeaxanthin is found in eggs, orange and yellow fruits and vegetables such as corn and orange bell peppers.
• DHA fatty acid is found in fatty fish such as mackerel, tuna, anchovies and salmon
• Flavonoids can be found in black and green tea, broccoli and asparagus, onions, citrus fruits, soy foods, and red produce such as cherries, red grapes and red cabbage.

Except for eggs providing lutein, and fish and dairy for vitamin D, most of the foods that have eye-protective nutrients are plant based. If you have any of these risk factors for AMD, it would be great to incorporate some of these foods that contain protective nutrients.

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About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.