Numerous studies have revealed the benefits of the Mediterranean diet in supporting a healthy heart and brain. The researchers then took it a step further to see how the Mediterranean diet may impact the development of AMD among a group of Portuguese people.
The researchers studied 883 individuals over the age of 55, of which 449 had early AMD and 434 did not have AMD. Diets were assessed using questionnaires asking how often they ate foods that are part of the Mediterranean diet. The researchers found the more frequently participants ate the Mediterranean diet foods the lower their risk of AMD was. Fruits were also seen highly beneficial in maintaining vision and preventing AMD, along with caffeine and antioxidant consumption.
Caffeine is not considered a part of the Mediterranean diet, but caffeinated beverages and food are often consumed in Mediterranean countries.
Lead author of the study Rufino Silva said, “This research adds to the evidence that a healthy, fruit-rich diet is important to health, including helping to protect against macular degeneration… We also think this work is a stepping stone towards effective preventive medicine in AMD.”
How to prevent age-related macular degeneration with diet
Studies have shown that nutritious foods offer the best defense against age-related macular degeneration. This means you need to eat the right foods in order to feed your eyes the nutrients they need.
Foods contain minerals, vitamins, and antioxidants that keep your eyes well nourished and support their proper function. Stocking up on the right foods can then be a natural remedy for keeping your eyes sharp and either preventing or slowing down the progression of AMD.
Here are some diet tips for age-related macular degeneration prevention.
- Eat plenty of dark, leafy greens.
- Take a multivitamin as advised by your doctor
- Eat more fish
- Eat fruits and nuts daily
- Limit your intake of refined carbohydrates
- Limit your fat intake
Here is a list of specific foods you can incorporate into your AMD prevention diet.
- Kale
- Collard greens
- Broccoli
- Sweet potatoes
- Spinach
- Green peas
- Pumpkin
- Carrots
- Swiss chard
- Peaches
- Blueberries
- Oranges
- Tangerines
- Tomatoes
- Mangoes
- Avocado
- Grapefruit
- Papaya
- Cantaloupe
- Sunflower seeds
- Almonds
- Peanuts
- Soy milk
- Wheat germ
- Crab
- Lamb
- Whole wheat flour
- Salmon
- Mackerel
- Sardines
- Trout
These foods will equip your eyes with the nutrients they need to maintain healthy vision.