Almonds
Packed with vitamin E, this popular nut slows macular degeneration, research shows. “Higher dietary intakes of lutein and zeaxanthin along with vitamin E significantly decreased the risk of cataracts,” the Age-Related Eye Disease Study (or AREDS), sponsored by the National Eye Institute, said.
Fortunately, for us, one handful (an ounce) provides about half of your daily dose of E. According to the U.S. Food and Drug Administration both men and women should get 22 IU of vitamin E per day.
Citrus and berries
It’s no secret that fruits like blackberries, blueberries, raspberries, oranges and grapefruit are powerhouses of vitamin C. Research shows that each reduces the risk of developing macular degeneration and cataracts.
Fatty fish
Rich in DHA – a fatty acid found in your retina — fish like tuna, salmon, mackerel, anchovies and trout (eaten twice or more a week) can help ward off macular degeneration – the deterioration of the retina and which can severely impair vision.
Researchers of the Centre for Eye Research Australia “analyzed nine studies that included 88,974 people; 3,203 of those participants had age-related macular degeneration.”
Compared with those who consumed the least amount of omega-3s in their diet, with those who had the most, a 38 percent lower likelihood for late AMD was discovered in fatty fish lovers.