The Mediterranean diet has been in the news for years because of its health benefits, especially for healthy aging. A large study published in 2025 shows that the Mediterranean diet can have significant benefits for people with geographic atrophy, an age-related eye condition. In this article, we’ll explain what the study found. We’ll also discuss what foods may help slow geographic atrophy and which ones you should avoid.

What Is Geographic Atrophy?

Geographic atrophy is the late stage of an eye disease called age-related macular degeneration (AMD). In macular degeneration, your retina — the layer at the back of your eyeball that senses light — starts to break down. This causes blurry vision when you look straight ahead. Side vision, also called peripheral vision, stays the same.

AMD is a very common condition. It’s the leading cause of vision problems in people over 60. Nearly 20 million Americans have AMD.

Geographic atrophy is the last stage of a type of AMD called dry AMD. Doctors don’t know exactly what causes it, but about 20 percent of people with AMD go on to develop geographic atrophy.

As geographic atrophy gets worse, you may notice your vision becoming less sharp. You might also have trouble reading, driving, or seeing in dim light. Blind spots can form in your central vision, and these spots are permanent. However, treatment can slow the progression of geographic atrophy. New injectable eye medications exist, and recent research shows that what you eat can have a powerful impact on how fast geographic atrophy progresses.

What Is the Mediterranean Diet?

The Mediterranean diet is a way of eating that includes foods such as:

• Vegetables, especially colorful nonstarchy ones like peppers, eggplant, carrots, tomatoes, and greens
• Whole fruits
• Legumes, such as beans and lentils
• Nuts
• Whole grains, including brown rice, whole-grain flour, and oatmeal
• Fish and seafood, especially oily fish like salmon, mackerel, and tuna
• Moderate alcohol, especially red wine with meals
• Extra-virgin olive oil

A large study published in 2025 shows that the Mediterranean diet can have significant benefits for people with geographic atrophy.

These foods have high levels of fiber, antioxidants (nutrients that help protect our cells), and healthy fats. Following the Mediterranean diet may lower your risk for several serious conditions, including:

• Heart disease
• Stroke
• Diabetes
• Some cancers

How Can the Mediterranean Diet Slow Geographic Atrophy?

In a report published in February 2025, scientists studied the link between diet and the progression of geographic atrophy. They looked at data from two large studies, the Age-Related Eye Disease Study (AREDS) and AREDS2, to calculate the effects of different components of the Mediterranean diet. Together, these studies included data from nearly 2,000 eyes.

Researchers found that beta-carotene and vitamins A, B6, and C were especially helpful for slowing geographic atrophy. These nutrients are found in fruits and vegetables.

The researchers found that people who followed a more Mediterranean-style diet had slower progression of eye disease. Some parts of the Mediterranean diet were more helpful than others. Keep reading for science-backed tips on how to improve your diet and protect your eye health.

What Foods Should You Eat?

1. Whole Fruits

Fruit was one of the top foods linked to slower progression of geographic atrophy. When researchers looked at specific nutrients, they found that beta-carotene and vitamins A, B6, and C were especially helpful for slowing down geographic atrophy.

Fruits rich in these nutrients include:

• Beta-carotene — Orange and yellow fruits, especially mango, papaya, and apricots
• Vitamin C — Citrus fruits (like oranges and grapefruit) and strawberries
• Vitamin B6 — Bananas

Fruits are also high in fiber, which the study found to be another helpful nutrient.

2. Vegetables

Eating lots of vegetables was also linked to better outcomes for people with geographic atrophy. The nutrients most closely tied to this benefit were beta-carotene, vitamin A, vitamin C, and folate. Vegetables are also high in dietary fiber, which helps support eye health.

Some vegetables high in these nutrients include:

• Vitamin A and beta-carotene — Yellow, red, and leafy green vegetables like carrots, peppers, sweet potatoes, and spinach
• Vitamin C — Peppers, broccoli, Brussels sprouts, and potatoes
• Folate — Broccoli, Brussels sprouts, and leafy greens like spinach, kale, and cabbage

3. Whole Grains

Fiber was found to be an important nutrient in this study. Along with fresh fruits and vegetables, whole grains are a great source of fiber. Whole grains are grains that haven’t been processed to remove their outer layers. This means they have more fiber, vitamins, and minerals than more processed (refined) grains.

Common whole grains include:

• Brown rice
• Whole-wheat flour
• Whole-wheat pasta
• Oatmeal
• Popcorn

When choosing whole-wheat versions of foods, look for products that list “whole-wheat” or “whole grain” at the beginning of the ingredients list.

4. Plant-Based Fats

The study also found that eating a mostly plant-based diet lower in saturated fats is associated with slower disease progression. Eating less red meat was particularly beneficial. Red meat, which includes beef, pork, and lamb, is one of the biggest sources of saturated fats in most Americans’ diets.

A plant-based diet lower in saturated fats is associated with slower geographic atrophy progression.

Full-fat dairy products like butter and cheese are also high in saturated fat. You can replace some of these foods with healthier, plant-based fats. For example, cook with extra-virgin olive oil instead of butter or animal fats. Olive oil is an important part of the Mediterranean diet. It’s full of healthy unsaturated fats and antioxidants that protect your cells.

5. Nuts and Seeds

Nuts and seeds are a great source of vitamin E, a nutrient found in this study to help slow the spread of geographic atrophy. Sunflower seeds, almonds, walnuts, and pine nuts are especially high in vitamin E. Just 1 ounce of sunflower seeds or almonds has about 45 percent of your daily recommended amount of vitamin E.

Nuts are also a great source of heart-healthy, plant-based unsaturated fats. Nut butters like peanut butter can be an easy way to replace some animal products in your diet. This helps reduce your saturated fat intake while boosting your vitamin E. In fact, peanut butter has the same ratio of unsaturated to saturated fats as olive oil.

AREDS Supplements for Geographic Atrophy

You may have heard about the AREDS studies in connection with the nutritional supplements available at most pharmacies. These supplements, labeled with “AREDS formula” or “AREDS2 formula,” contain high levels of the same beneficial vitamins and minerals found in the research we’ve discussed.

Taking these supplements, along with making the changes to your diet, may improve your eye health and slow the progression of geographic atrophy. The supplements can be especially helpful if you’re not getting enough of these nutrients from food alone. Ask your doctor if AREDS supplements are right for you.

Talk With Others Who Understand

On myAMDteam, the social network for people with AMD and their loved ones, members come together to ask questions, give advice, and share their stories with others who understand life with AMD.

Have you been diagnosed with age-related macular degeneration or geographic atrophy? Have you made any changes in your diet and noticed effects on your vision? Share your experience in the comments below, or start a conversation by posting on your Activities page.