13 Foods That Help with Macular Degeneration

A natural part of life, aging brings changes not only to the skin, hair, and joints but also to the eyes. Reminding us that changes in the visual system can also occur with age, Anadolu Medical Center's Ophthalmologist Op. Dr. Yusuf Avni Yılmaz said, "A healthy lifestyle starts with balanced nutrition. Age-related macular degeneration, which becomes more common with age, can also be delayed with healthy eating." Op. Dr. Yusuf Avni Yılmaz listed 13 foods that can delay macular degeneration and their benefits...

Fish

Many fish are rich sources of omega-3 fatty acids. Fatty fish are those that contain fat in their intestines and body tissues. Therefore, consuming them provides fish oil rich in higher levels of omega-3s. Fish that contain the most beneficial omega-3 levels include tuna, salmon, trout, mackerel, sardines, and anchovies.

Spinach

Spinach is a group of leafy green vegetables that are sources of lutein and zeaxanthin. One cup of spinach contains approximately 20.4 mg of these two components, which are important for improving vision. Spinach can be consumed as a drink by turning it into liquid or can be cooked.

Corn

Corn is a versatile food that can be consumed in many forms. In addition to being a tasty food source, it also contributes to the visual system.

Eggs

Eggs are an excellent source of protein, omega-3, lutein, and vitamin E. Free-range chickens are known to be the best source of eggs containing the right amount of lutein and zeaxanthin.

Citrus Fruits

Another food category that helps restore your vision consists of fruits rich in vitamin C. Foods high in vitamin C include all citrus fruits such as oranges, lemons, and grapefruits.

Broccoli

Broccoli is high in fiber and rich in vitamin C. Along with lutein and zeaxanthin, another major nutrient in broccoli is beta-carotene. These three nutrients are essential for improving vision. Broccoli can be easily prepared and consumed in various ways.

Cherries

Cherries contain significant amounts of carbohydrates, along with various minerals and vitamins.

Papaya

Papaya is filled with powerful antioxidants like carotenoids and beta-carotene, which convert into vitamin A. An additional benefit of lutein and zeaxanthin is that they help protect the eyes from UV damage. Papaya contains both of these nutrients.

Blueberries

Blueberries can be consumed as a fruit or taken as a supplement. They contain many minerals and vitamins, as well as lutein and zeaxanthin.

Kale

Kale is a type of cabbage that has gained a lot of recognition in recent years. It is known to provide antioxidants and vitamins that fight cancer. This vegetable is an excellent source of beta-carotene and contains both lutein and zeaxanthin. Studies show that one cup of kale contains a total of 23.8 mg of lutein and zeaxanthin.

Legumes

Lentils, chickpeas, green peas, and green beans are great sources of zinc, which helps our body absorb nutrients and vitamins. Legumes are also a great source of protein.

Nuts

All nuts, such as cashews, walnuts, and almonds, are rich sources of omega-3 fatty acids and vitamins. They also contain lutein, zeaxanthin, and vitamin E, which protect the cells and tissues of the eye.

Meat

Red meat is rich in zinc. The eye itself, especially the retina and the vascular tissue surrounding the retina, contains high levels of zinc. Zinc can help delay macular degeneration and age-related vision loss.

Consuming fresh and nutritious foods is the best way to maintain a healthy lifestyle, but in situations where access to fresh vegetables and fruits is limited, vitamins and minerals can be taken as supplements.

Last Updated Date: 27 May 2020

Publication Date: 27 May 2020