Eating for Sight

by, Amy Eskind

Vision can absolutely be bolstered by the food in your diet. In fact, eating the right foods may stave off or stop the advancement of age-related macular degeneration, a major cause of vision loss in the over-55 set. 

Eat the Rainbow

Researchers say eating colorful foods is best. Enjoy five to nine servings per day of dark leafy greens, carrots, tangerines and oranges, broccoli, red and orange sweet peppers, berries, melons, tomatoes, corn, mango, winter squash, persimmons, and apricots.  Greens include kale, cabbage, turnip greens, and spinach. Whole grains, sweet potatoes, vegetable oils, and cocoa beans also provide benefits. Nut lovers can enjoy pistachios, almonds and other nuts.

For protein, researchers suggest chicken, pork, liver, eggs, and wheat germ. Oily fish should be on the menu at least twice a week. Those include salmon, mackerel, tuna and sardines.

No-no’s

That’s a long list. Notice it doesn’t include cheese, butter, red meat, sugary drinks and sugary foods, and white bread. These foods are loaded with saturated fats, refined carbohydrates and sugar and they can increase risk. So can heavy alcohol consumption and smoking.

Getting in 5-9 servings of fruits and vegetables a day

One easy way to meet the recommendations for this vision-promoting diet is to toss a large salad with as many colorful goodies from the list as you can. You have license to get creative: a serving of broccoli is one cup, but if you don’t eat a full cup with your salad at dinner, save the leftovers for breakfast where you can include it in scrambled eggs. Bring dried fruit and nuts with you during the day for a vision-promoting snack. 

Need recipes and ideas? 

This new diet plan doesn't need to feel punishing. The American Macular Degeneration Foundation provides delicious recipes here: https://www.macular.org/living-and-thriving-with-amd/nutrition/feast-for-the-eyes.  Their Feast for the Eyes ® includes twice-baked sweet potatoes with bacon and chives, oysters on the half shell, a green smoothie, and carrot souffle. Go ahead, indulge. You’re eating for sight.

Note: While these foods are proven to boost antioxidants that reduce your risk of age-related Macular Degeneration, the National Eye Institute recommends vitamin supplements for people at high risk, as well as people who already have intermediate AMD or advanced AMD in at least one eye.