2023-10-08 13:00:00
Among people over 50, age-related macular degeneration (AMD) is the leading cause of visual disability, according to the National Institute of Health and Medical Research (Inserm). The ophthalmologist Ananth Sastry takes stock in an article in the Cleverland Clinic on what to eat when a patient has this disease or is at high risk of developing it.
AMD: put antioxidants on your plate
“Nutrition cannot “cure” macular degeneration, reverse existing damage, or protect vision with certainty, explains Dr. Ananth Sastry. But eating a balanced diet can only improve your overall health and will certainly not harm your your eye health. (…) When you suffer from AMD, favor green leafy vegetables and foods rich in carotenoids, vitamins, antioxidants and omega-3 fatty acids.”
Antioxidants defend your body against free radicals, substances that are harmful to healthy human cells and are naturally generated by the oxygen we breathe. These free radicals participate in the development of certain diseases, including AMD. It is therefore important to favor, at all ages, the consumption of foods rich in antioxidants.
THE carotenoids are plant pigments responsible for the red, orange, yellow and green colors of fruits, vegetables, flowers and algae. These have antioxidant properties and, for certain carotenoids, can also produce vitamin A in the body which also fights – like C and E – against free radicals, helps maintain vision and limits the risk of disease. . A Inserm study of 2021 showed that a high concentration of carotenoids in the blood, in particular lutein and zeaxanthin, reduces the risk of developing an advanced form of AMD by 37%.
AMD: where to find these nutrients that are good for the eyes?
But how do you find foods that contain the antioxidants, carotenoids or vitamins that help fight AMD? “Following a diet like the Mediterranean diet or a vegetarian diet, for example, can help you achieve this,” assures Dr. Ananth Sastry.
In detail, if you want to stock up on carotenoids and vitamin A, you can focus on carrots, apricots, peppers, sweet potatoes. In summary: fruits and vegetables with beautiful orange or red colors. Leafy green vegetables, such as spinach, kale or kale – already mentioned by the expert – are also included.
“Leafy vegetables are rich in lutein and zeaxanthin, which are carotenoids known as ‘eye vitamins,’ says Dr. Ananth Sastry. These are powerful antioxidants that help protect your eyes from damage caused by free radicals.”
The expert also recommends eating citrus fruits such as lemons, oranges and grapefruit. “Citrus fruits are loaded with ascorbic acid, better known as vitamin C, which is one of your body’s strongest defenders against cellular damage caused by free radicals”it is written in the article of the American establishment.
Another beneficial nutrient against AMD: omega-3 fatty acids. These can help reduce the growth of abnormal blood vessels under your eyes, which is the hallmark of wet AMD, one of the two types of AMD. To find omega-3 fatty acids in the diet, you should favor fatty fish – such as herring, bluefin tuna or mackerel -, nuts and seeds such as almonds, cashews, hazelnuts, etc. .
Last advice, valid for AMD, but also for health in general: avoid ultra-processed foods. “We therefore recommend avoiding pro-inflammatory foods rich in free radicals,” advises Dr. Ananth Sastry. This includes foods that are ultra-processed, high in sugar and contain many artificial ingredients and preservatives.”
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