Do you have friends or family members who are losing their vision? Perhaps they’ve been diagnosed with age-related macular degeneration or AMD which affects the central vision and results in significant vision loss or even blindness. Did you know that AMD is the leading cause of vision loss as you get older? What if you can add certain foods to your diet to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration. Close to 2500 people were followed for 10 years.

Other studies suggest that a diet consisting of more low-glycemic or GI foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic or GI foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD. In case you’re wondering how refined or processed foods which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods which raise blood glucose more slowly. The rapid rise in blood glucose may damage the macula or part of the retina which provides detailed central vision. The good news is that certain nutrients found in specific foods seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

1. Citrus fruits: contain vitamin C
2. Nuts: contain zinc, vitamin E and healthy fats; walnuts have fats that convert to omega-3s in the body
3. Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: source of zinc
4. Dark green leafy veggies such as broccoli, spinach and kale: contain lutein and zeaxanthin; lutein is also in egg yolks
5. Cold-water fish like salmon: source of omega-3 fats

The good news is that all the foods mentioned above are not only beneficial for eye health but for total body health. For more information on eye health, check out the National Eye Institute.

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