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If you have age-related macular degeneration (AMD), protecting your central vision is likely a top priority. Central vision is the sharp, straight-ahead vision you use to read, drive, recognize faces, and see fine details. The good news is that eating well, along with getting regular exercise, can support your eye health and might help slow down AMD. Studies show that eating foods like fruits, vegetables, whole grains, beans, nuts, and fish, as well as cutting back on processed foods, can help slow the disease.
If you’re wondering which foods you should eat, read on to discover four foods to eat and two to avoid with AMD.
The macula is at the back of the eye. It’s a small part of the retina that allows you to see details and what’s directly in front of you.
AMD is an eye disease that affects the macula and causes central vision loss. It often gets worse with age. If you have AMD, you may still have peripheral (side) vision. There are two types of AMD: wet and dry.
Wet AMD develops when fluid builds up in blood vessels under the retina, near the macula. This buildup results in bleeding in the macula. It’s considered more severe than dry, but you may be able to slow the damage or even improve the condition if it’s caught early.
Dry AMD is more common than wet AMD. It can happen when protein deposits called drusen build up in the macula. Luckily, you can take steps to help slow the progression. This includes taking AREDS 2 vitamins, which support eye health. These supplements contain:
Eating a healthy, balanced diet that includes eye-friendly nutrients, such as vitamins, minerals, healthy fats, and antioxidants, may benefit your eye health and your overall well-being. Eating a healthy diet can keep your macula strong and lower your risk of AMD. If you already have AMD, the right foods may help slow it down.
Whole food-based diets include healthy fats, like those found in nuts, seeds, and fatty fish. The Mediterranean diet may lower your risk of developing AMD and help keep it from getting worse. This diet includes more plant-based foods such as fruits, vegetables, nuts, whole grains, and olive oil. It also includes moderate amounts of fish and poultry and limited red meat and sweets.
If you eat more vegetables, beans, lentils, fish, whole grains, and fruits, you may reduce your risk of macular degeneration. One study showed that eating at least 150 grams (just over 5 ounces) of fruits daily could lower the risk of developing AMD by 15 percent.
The following foods have nutrients that may help with AMD symptoms. A registered dietitian can also give you cooking tips to incorporate more of these foods into your diet.
Dark leafy greens are rich in lutein and zeaxanthin. These are antioxidants, or cell-protecting chemicals, called carotenoids. They are naturally found in the healthy macula. Some lutein and zeaxanthin-rich dark green leafy vegetables include kale, spinach, collard greens, and chard.
Omega-3 fats may help keep your eyes healthy, but researchers are still figuring out how much they slow AMD. Fatty fish are a good source of omega-3 fatty acids. One 2024 study found that eating fatty or oily fish at least once a week can lower the risk of wet AMD by about half. However, the findings aren’t all the same, and researchers are still studying how much omega-3s affect AMD risk.
Try to eat fish and seafood at least twice a week to get these healthy fats for your eyes. Foods high in omega-3 include salmon, mackerel, and sardines.
Vitamin C is an antioxidant that helps protect eye cell damage and may reduce the risk of AMD. Oranges, lemons, limes, and other citrus fruits are good sources of vitamin C. To get a vitamin C boost, try a squeeze of lemon or lime in your water or on top of a salad.
Studies have found that vitamin E improves eye lens clarity. When combined with lutein and zeaxanthin, such as those in dark leafy green foods, it can decrease the risk of cataracts. Nuts like almonds, hazelnuts, walnuts, and cashews are high in vitamin E.
Trans fats and added sugars may make AMD symptoms worse. Limiting these foods may help your eyes and improve your overall health.
Artificial trans fats are made by adding hydrogen to vegetable oils, which helps the oils last longer on the shelf. Trans fats can raise inflammation in your body, which can harm your eyes and also increase your risk of problems like heart disease. Trans fats are found in many processed and fried foods, such as margarine, some baked goods like cookies, and fast food.
Too much added sugar can make your blood sugar spike and can cause your body to form damaging substances called advanced glycation end products. These are fats or proteins that change when exposed to sugars and contribute to inflammation, which has been linked to AMD. Added sugars are found in foods and beverages such as soda, candy, and desserts, and some sauces like ketchup.
A large research study explored the impact of taking vitamins and minerals for AMD. It found that some supplements could help with drusen, which are yellow deposits under your retina. Having too many small and large drusen could be a sign of AMD. People over 50 typically have drusen, and risk factors for AMD include high blood pressure, high cholesterol, smoking, a family history of AMD, and obesity.
The supplements and doses that may help lower the risk of wet AMD include:
These nutrients help keep your eyes healthy by reducing damage and inflammation. You can find supplements labeled AREDS 2 that contain these nutrients.
Talk to your doctor or healthcare provider before starting any new supplements to make sure they are safe and right for you. Keep in mind that supplements may reduce the progression of macular degeneration, but they cannot prevent or cure it.
On myAMDteam, people share their experiences with age-related macular degeneration, get advice, and find support from others who understand.
Have you changed your diet after being diagnosed with AMD? Let others know in the comments below.
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I don't know just reading about this before my appointment,but I would look at the Mediterranean diet which is supposed to be a good source of vitamins for macro degeneration. Should give you some… read more
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