When making those get healthy New Year Resolutions, be sure to include these foods that can help your eye health.
According to a recent European study and a Portuguese study, eating the nutritious vegetables, fruits and fish of a Mediterranean-inspired diet can reduce your risk of developing age-related macular degeneration (AMD) or having it become more advanced.
Both show that a diet rich in plant-based foods and fish, with less dairy and red meat, may reduce your risk of developing age-related macular degeneration (AMD), or prevent it from becoming worse.
The Mediterranean diet generally includes:
- Leafy green vegetables
- Nuts (like almonds, cashews, pistachios and walnuts);
- Whole grains (such as complete grains of wheat, rice, oats, barley, rye, quinoa);
- Fish (such as fresh or water-packed salmon, tuna, trout, mackerel or herring); and
- Olive or canola oil instead of butter
Researchers found lower rates of macular degeneration among people who ate more vegetables, legumes (beans), fish, cereals, and especially fruits. In fact, one study showed that people who ate at least 150 grams (just over 5 ounces) of fruits per day lowered their risk of developing AMD by 15 percent.
Lutein and zeaxanthin are important nutrients found in green leafy vegetables, as well as other foods, like eggs. Studies show that lutein and zeaxanthin can reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
Vitamin C is an antioxidant found in many fruits and vegetables. Scientific evidence suggests vitamin C can help lower the risk of developing cataracts and can help slow the progression of age-related macular degeneration and visual acuity loss.
Vitamin E is a powerful antioxidant found in nuts, fortified cereals and sweet potatoes. Research indicates it protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.
So the next time you are at the store, take a look around and add these important foods to your diet!
Take the right steps to protect your vision. Contact Zieker Eye today to learn more or schedule an appointment.