Some foods may support eye health and reduce the progression of age-related macular degeneration (AMD). Examples include colorful fruit and vegetables, oily fish, and foods high in vitamin E. Foods to avoid include red meat, highly processed foods, and high sugar foods. Nutritional approaches cannot cure or stop AMD but may help support your eye health and improve your outlook.
Contact a doctor if you have any questions about AMD nutrition or treatment. Always talk with your medical team before making any major changes to your diet.
This article discusses the best and worst foods for AMD and how they may help.
Foods high in carotenoids
Researchers believe that molecules called oxidants contribute to eye aging and AMD damage.
Carotenoids are a type of antioxidant, which means they may reduce the damaging effects of oxidants.
Lutein and zeaxanthin are two carotenoids that may help improve your eye health and general health. They are pigments found in some naturally yellow, orange, and green foods, such as:
- oranges
- red and green peppers
- kale
- spinach
- leeks
- green beans
- broccoli
- peas
Try to incorporate high carotenoid foods into your diet.
Food vs. supplements
Many of the studies that investigate the role of nutrients in AMD use supplements.
Supplements tend to contain much higher levels of each nutrient than natural food sources. As a result, you may not experience the same benefits when getting nutrients from food.
More research is needed to see whether consuming these nutrients in food rather than in supplements is as effective for AMD.
However, most of these foods can support your overall health and contribute to a balanced diet. The American Academy of Ophthalmology (AAO) notes that eating a balanced, nutritious diet can still benefit people who have AMD.
Vitamin A foods
Vitamins A, C, and E are antioxidants, so they may help lower the risk of damage from oxidants.
Foods rich in vitamin A include:
- oily fish, such as herring and trout
- green leafy vegetables
- some fruits, such as mangos, apricots, and cantaloupe
- eggs
- dairy products
- fortified breakfast cereals
Some green, orange, and yellow vegetables, such as:
- carrots
- sweet potatoes
- winter squash
- broccoli
- spinach
Vitamin C foods
As another strong antioxidant, vitamin C may support eye health in AMD.
Sources of vitamin C include:
- red and green peppers
- oranges and orange juice
- grapefruit and grapefruit juice
- kiwi
- strawberries
- broccoli
- Brussels sprouts
Still, more research is needed to understand the full role of dietary vitamins in AMD prevention and treatment.
AREDS and AREDS-2 supplements are one of the main treatments for intermediate AMD. These supplements contain very high levels of vitamin C as well as:
- vitamin E
- lutein
- zeaxanthin
- zinc
- copper
Vitamin E foods
A 2022 review suggests that vitamin E supplementation may help protect against vision loss due to moderate to severe AMD.
Foods that are high in vitamin E include:
- wheat germ oil
- sunflower seeds and oil
- safflower oil
- almonds, hazelnuts, and peanuts
Foods high in zinc
While not all experts agree on the benefits, some research suggests that zinc may help slow the progression of AMD.
Sources of zinc include:
- some shellfish, such as oysters, blue crab, and shrimp
- beef and pork
- breakfast cereals fortified with zinc
- oats
- pumpkin seeds
- turkey breast
- lentils
Leafy green vegetables
Dark, leafy green vegetables contain carotenoids and beta carotene, a type of vitamin A. The AAO recommends including dark, leafy greens in your diet to support your eye health.
Examples of dark, leafy green vegetables include:
- kale
- spinach
- collard greens
- mustard greens
- turnip greens
- chard
- bok choy
- romaine lettuce
- watercress
Purple fruits and vegetables
Plant compounds called anthocyanins are another great source of antioxidants.
A 2017 review of studies suggests that anthocyanins may help improve visual health.
Anthocyanins are a type of pigment that can be found in high levels in certain red, purple, and blue fruits and vegetables, including:
- some berries, such as blackberries, strawberries, and raspberries
- grapes
- apples
- plums
- pomegranate
- eggplant
- purple corn
- red cabbage
- black carrots
- purple cauliflower
- purple sweet potato
Whole grains
High blood sugar levels and diabetes may lead to a higher risk of AMD and vision damage.
As a result, a low glycemic diet may benefit your eye health — whether or not you have diabetes. Following a low glycemic diet involves prioritizing foods that don’t cause significant blood sugar spikes.
As part of a low glycemic diet, try to focus on whole grains rather than refined carbohydrates.
Here are some examples of whole grain foods:
- whole wheat bread and pasta
- brown rice
- oats
- barley
- rye
- quinoa
- corn
Healthy fats
Some fats, known as unsaturated fats, may help prevent AMD.
A type of unsaturated fats called omega-3 fatty acids may particularly help reduce eye inflammation and visual cell health, according to a 2020 study.
Sources of unsaturated fats include:
- olive, sunflower, peanut, and corn oils
- avocados
- nuts, such as almonds, pecans, hazelnuts, and walnuts
- seeds, such as sesame and pumpkin seeds
- flaxseed and flaxseed oil
- oily fish, such as:
- salmon
- trout
- mackerel
- sardines
- herring
Foods to avoid with macular degeneration
A 2020 review of studies suggests that Western dietary patterns are linked to a higher risk of early and late AMD. Western dietary patterns tend to be high in the following foods:
- highly processed foods
- red meat
- saturated fats
- foods with added sugars, such as sugar-sweetened candies, desserts, and beverages
If you have AMD or have a high risk of developing it, consider swapping out these foods for AMD-friendly options such as:
- a range of fruit and vegetables
- lean proteins, such as some poultry, oily fish, and beans
- unsaturated fats
- whole grains
Summary
While you cannot cure or stop AMD through diet alone, the following foods may help protect your eye health:
- colorful fruits and vegetables, including green, purple, and orange produce
- oily fish
- whole grains
Foods to avoid include highly processed foods, sugar-sweetened foods and drinks, and saturated fats.
Talk with your doctor if you have any questions about AMD nutrition, prevention, or management.
