What’s on Your Plate May Help Save Your Sight

Age-related macular degeneration (AMD) is a chronic eye disease that occurs when tissue in the macula, the part of your retina responsible for central vision, deteriorates.

Keep your eye on prevention!

You can’t change your genetic makeup or stop the aging process, but eating healthy, staying active, and making other healthy lifestyle choices may help prevent or delay the development of AMD.

The macula’s fragile cells are highly susceptible to damage from free radicals . Early research shows that people with a low dietary intake of antioxidants (nutrients that fight the damaging effects of free radicals in the body) may be at increased risk of developing AMD.

Alcohol may also deplete the body of antioxidants, and high levels of saturated fats and cholesterol harm blood vessels and are also involved in producing free radical reactions that can damage the macula.

The good news? Recent studies suggest that two phytochemicals, lutein and zeaxanthin , may play a role in delaying the onset of AMD. Both are found in orange fruits and vegetables. For more on phytochemicals, read the tip sheet on Phytochemicals .

Another recent study indicates that eating plenty of fish can decrease your risk of AMD. Fish provides Omega 3 fatty acid - a type of fatty acid abundant in the retina.

What can you do?

Eat a variety of foods including at least 7 servings of vegetables and fruits every day and make healthy choices from the other food groups.
Eating more antioxidant rich foods may be one of the most important ways to promote retinal health. Antioxidants such as beta-carotene , lutein, zeaxanthin, vitamins C and E, and zinc can reduce the risk of developing age related macular degeneration.
Choose vegetables and fruit with lots of colour – green, red, orange, yellow, white, purple and blue. Eat a rainbow of colours every day. The darker the colour the more nutrients, including antioxidants.
Beta-carotene and lutein are found in dark leafy greens, other green vegetables and orange fruits and vegetables. Choose broccoli and bok choy. Add spinach to your salads and sandwiches. Add kale, Swiss chard or squash to soups. Toss asparagus or green peas with pasta. Snack on dried apricots or carrots. Have a wedge of cantaloupe for dessert.
Try an omelet for breakfast with egg yolk.
Have corn with your supper.
Snack on citrus fruits to get zeaxanthin!.
Boost your Vitamin C with: oranges, limes, grapefruits, tangerines, peppers, cabbage, tomatoes and berries.
Vitamin E (also an antioxidant) is found in whole grain products, seeds and oils.
Zinc is found in meats, fish, eggs and wheat products.

If you already have AMD, talk to your doctor or health practitioner about supplements with high levels of antioxidants and some minerals. Some studies indicate this may slow the progression of advanced AMD and delay vision loss. Remember, supplements may not be appropriate for everyone.

Eating healthy and being active can also prevent or control conditions such as diabetes, heart disease and high blood pressure, all of which may affect your vision.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Healthy Eating for Seniors

Canada's Physical Activity Guide for Older Adults

Canada's Physical Activity Guide to Healthy Active Living (PDF)

Public Health Agency of Canada: Aging and Seniors - Vision Care Info Sheet