Key Takeaways
- Consuming large quantities of red and processed meats may elevate the risk of macular degeneration (MD). A link has been identified between high meat consumption and an increased risk of early stage macular degeneration.
- A high intake of trans fats, commonly found in fast food, is associated with a higher likelihood of developing age-related macular degeneration (AMD).
- Adopting a Mediterranean diet rich in berries and green vegetables may lower the risk of AMD due to the high levels of antioxidants and protective carotenoids found in these foods.
It’s well known that aging can lead to changes in the body, and visual impairment is a common change that’s not necessarily inevitable.
What you eat can affect your health in numerous ways. Some foods can hasten the development of visual changes, such as MD, whereas others seem to offer a protective benefit.
Following a health-conscious lifestyle can help reduce some of the risks associated with nutritional deficiencies. This usually starts with an analysis of the foods you eat regularly.
Age-related macular degeneration (AMD) is an eye disease that occurs when a special part of your retina degenerates. This part, known as the macula, is responsible for your ability to see objects directly in front of you, rather than your peripheral vision to your sides.
When the macula is damaged, it commonly results in significant visual disturbances. Some of these disturbances can include:
- blurred vision
- distorted vision
- objects appearing small
- fuzzy, dark, or blurry spots in your visual field
Without treatment, AMD can progressively lead to blindness and is the
Visual changes associated with AMD usually develop slowly and gradually over time. Aside from advanced age, known risk factors include:
- genetics
- smoking
- alcohol consumption
- nutritional deficiency
The good news is that most of these risk factors can be avoided with a healthy lifestyle.
The research is conflicting on which foods to avoid in AMD. However, there may be some loose relationships between the specific foods listed below and their role in AMD. These foods are generally found in a Western diet, which is also known as the Standard American Diet (SAD).
According to
Red and processed meat
Both red meat and processed meat have been criticized over the years for their potential to contribute to illness. In the case of macular degeneration, both are considered risk factors, though it does seem to depend on how much you eat.
A recent 2022 study examined the effect of plant-based diets on eye health and concluded that red meat consumption may increase the risk of age-related eye disease.
An older
Popular sources of red meat include:
- beef
- lamb
- pork
- venison
Common processed meats include:
- bacon
- cold cuts
- hot dogs
- salami
- ham
Fast food
It’s well known that fast food is generally considered unhealthy. In terms of your eye health, it’s likely because of the trans fat content. Trans fats are typically found in vegetable oils such as soy or canola, which are commonly used for frying.
One 2020 study identified a clear association between trans fats and AMD. Those with a higher intake of trans fats were more than twice as likely to be affected by AMD.
Dairy products
The role of dairy in AMD is somewhat controversial, as some studies caution against it, while others encourage its consumption.
An older 2014 study found that consuming less dairy resulted in a higher risk of AMD. On the other hand, another older 2015 study found that those with AMD consumed higher amounts of dairy.
While the Western diet can lead to unfavorable health outcomes, including eye diseases, the opposite is true for the Mediterranean diet.
2018 research showed that following the Mediterranean diet can lower your risk of AMD by as much as 41%.
While the Mediterranean diet includes a wide variety of healthy foods, only certain foods have been shown to have specific benefits in AMD. These foods include:
Berries
Berries are rich in flavonoids such as anthocyanins, which have antioxidant properties. You’ve probably heard that antioxidants are good for you, and one reason is that they protect against oxidative stress, which can cause macular degeneration.
Anthocyanins in particular play a big role in protecting your retina from degenerative changes. They help to regenerate retinal cells and improve retinal blood flow, according to
Berries with high anthocyanin content include:
- blueberries
- bilberries
- blackcurrants
- strawberry
- goji berries
Aside from berries, colorful fruits and vegetables, ranging from red to purple, also contain high amounts of anthocyanins.
Green vegetables
Carotenoids are a family of pigments responsible for the various colors of fruits and vegetables. Two types of protective carotenoids, known as lutein and zeaxanthin, are found in high amounts in green-colored vegetables such as:
- kale
- spinach
- basil
- parsley
- leeks
- peas
- broccoli
- avocado
- lettuce
- brussels sprouts
- asparagus
- bell peppers
Although usually in lower amounts, lutein and zeaxanthin can also be found in orange- and yellow-colored foods such as:
- egg yolks
- salmon
- wheat
- corn
Although fruits and vegetables are a great start,
A diet rich in fruits and vegetables is a great way to obtain nutrients that offer protection against AMD. There are clear associations between specific nutrients that help to protect eye health, and many can be obtained by following the Mediterranean diet.
The Standard American Diet is known to lead to health problems, including macular degeneration. It’s safe to say that the fried and processed foods common in this diet aren’t supporting the eye and overall health.
Degenerative eye changes, such as those seen in AMD, usually progress over time. Aside from good nutrition, periodic visits to an eye doctor can help detect these changes before they lead to vision loss.