Health Feature Articles
Keep your eye on your plate to protect your vision
According to the National Institutes of Health (NIH), the number of persons having age-related macular degeneration will increase by 50% in the United States by 2020. The current prevalence of 1 in 27 will continue to increase dramatically due to the rapid aging population in the US. Age-related macular degeneration (AMD) is the leading cause of vision loss for people over 60, and risk increases significantly with age. NIH reports a large study found that people in middle-age have about a 2 percent risk of getting AMD, but this risk increased to nearly 30 percent in those over age 75. AMD is characterized by a blurring in the center field of vision due to deterioration of the macula, the center of the retina, and can lead to blindness.
To lower your risk for AMD, Lynda Johnson, a University of Missouri nutrition and health education specialist, recommends eating a diet rich in vitamins A, C and E, zinc, phytonutrients like lutein and zeaxanthin, and omega-3 fatty acids. Johnson indicates that vitamin A helps protect the retina, but doesn’t work alone, but rather in concert with these other nutrients. Earlier research linked a delay in the progression of AMD with a mix of several antioxidant nutrients. However, consuming high-dose supplements of these nutrients primarily worked in people who had advanced AMD, but not as well for those in earlier stages of the disease.
More recent research on AMD found a preventive effect from food, not particularly supplements. Dutch scientists studied 4,170 adults for eight years, and found those who ate larger amounts of fruits, vegetables, and whole grains lowered their risk for AMD by 35%. How does this translate into food? “It means eating more dark leafy greens like spinach, kale, and broccoli, and citrus fruits that are naturally high in vitamin C and beta-carotene, the precursor of vitamin A,” says Johnson. “These same foods often contain lutein and zeaxanthan, the phytonutrients thought to have a protective effect on eye health.” The more servings of fruits and vegetables you eat, the better. This means you should eat well over the five cups per day recommended by USDA.
Another way to reduce your risk for AMD is to eat more cold water fish, like salmon and halibut, and other foods rich in omega-3 fatty acids, such as flaxseed, walnuts, and soybeans. Research published in the Archives of Ophthalmology, June, 2008 indicated diets high in omega-3s were associated with a 38 percent reduction in risk of developing age-related macular degeneration. The omega-3s appear to protect against abnormal blood vessel growth, to reduce inflammation, and to possibly maintain healthy nerve cells in the retina. Because omega-3 fatty acids are not manufactured by the body, they must be consumed through food. Although some people with heart disease are advised to take omega-3 supplements, it’s generally recommended to get omega-3s from food sources.
Protect your aging eyes with these lifestyle habits:
- Eat a healthy diet high in green leafy vegetables, whole grains, and fish.
- Don’t smoke. Nicotine limits the oxygen in your blood stream and creates free radicals that can damage your eyes.
- Keep your blood pressure under control through diet and medication, if needed.
- Maintain a healthy weight and exercise.
- Limit your exposure to ultraviolet light. Wear sunglasses and a hat when outdoors.
- Get regular eye exams.
For more information on nutrition and health, contact Lynda Johnson, M.S., R.D., University of Missouri Extension, 14 E. 19th Street, Higginsville, MO 64037, or email johnsonl@missouri.edu.
Last Updated 05/05/2009
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