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Eye Healthy Foods To Add To Your Plate

Did you know that healthy eating habits may delay age-related macular degeneration? According to the National Institutes of Health, it takes an average of 66 days for a new behavior to become automatic. Healthy eating is not just good for your eye but your overall health, and to develop a healthy eating habit is always a good custom to incorporate into our daily life. 

Approximately 10 million Americans suffer from Age-related Macular Degeneration (AMD), a disease that is the leading cause of vision loss in people 65 years or older in the United States. Unfortunately, there is no cure for AMD, however eating foods rich in zeaxanthin, omega-3 fatty acids, beta carotene, lutein, vitamin C, vitamin E, and zinc may reduce the risk of AMD or slow its progression in some people.  

Fish Can Lower AMD-risk 

According to the American Academy of Ophthalmology, studies found that women who ate fish high in omega-3 fatty acids at least twice a week were less likely to get age-related macular degeneration (AMD).

Fish is not only good for your eye health, but it is also good for your heart. The American Heart Association recommends that healthy adults eat fish at least twice a week. Some fish contain high mercury levels and should be eaten sparingly or avoided entirely during pregnancy. Talk to your doctor about what fish is healthy to eat if you are pregnant or become pregnant.

Low-Glycemic Index Diet 

People at risk for diabetes or age-related macular degeneration (AMD) can benefit by following a low-glycemic index diet. 

With diabetes, blood sugar levels can get too high, which causes serious health problems and can lead to vision loss. Some foods cause rapid spikes in blood sugar (high-GI), while others raise blood sugar moderately (low-GI). You can avoid quick blood sugar spikes with low-GI food swaps:

  • Oatmeal over-sweetened breakfast cereal
  • Brown rice over white rice
  • Whole-grain bread over white bread
  • Sweet potato over a baked potato
  • Nuts over potato chips

Establish Eye-Healthy Habits  

No matter your age, it is never too late to start eating healthy! Start eating healthy TODAY to benefit your eyes and your health for the rest of your life. Also, make it a priority to schedule an appointment with your eye doctor. 

References: American Academy of Ophthalmology, American Heart Association, and National Institutes of Health

The content is researched and vetted by the American Academy of Ophthalmology and the American Optometric Association.

This blog provides information and discussion about eye health and related subjects. The content provided on this blog and any linked materials are not intended and should not be considered medical advice. If the reader or any other person has a medical concern, they should consult with an appropriately licensed physician.


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