It’s no secret that a diet full of red meat, fried foods and refined grains can lead to lots of health problems, from high blood pressure to cancer. But as it turns out, such a diet can be especially detrimental to your eyes.

These are the findings of a recent study led by researchers from the State University of New York at Buffalo. It showed that people who frequently ate unhealthy foods, such as red and processed meat, fried foods, refined grains and high-fat dairy, were at risk of developing late-stage age-related macular degeneration (AMD).

AMD is an irreversible condition that affects the retina, the thin, light-sensitive layer of tissue lining the wall of your eyeball on the inside. It receives light and converts it into signals for your brain, which will turn it into the images that you see. This is why some people with AMD have a more difficult time seeing faces or driving.

Poor diet linked to a higher risk of AMD

Conventional treatment for AMD is limited, invasive and expensive. Therefore, it would be in your best interest to catch this condition early. If diagnosed early, you may be able to prevent AMD from progressing. This is why studies examining the role of diet in the onset and progression of AMD are extremely important.

For their study, the researchers analyzed the occurrence of early and late-stage AMD over 18 years of follow-up among participants of the Atherosclerosis Risk in Communities (ARIC) Study. Participants self-reported the foods they frequently ate between 1987 and 1995. The researchers ended up with 66 foods to work with.

The researchers were able to identify two dietary patterns after examining those foods: Western and “prudent,” i.e., healthy. They found that people who had no AMD or early AMD at the start of their study and reported frequently eating unhealthy foods were more likely to develop a vision-threatening disease 18 years later.

Based on their findings, the researchers concluded people with early AMD should consider cutting back on bad foods, such as red and processed meat, fried foods, refined grains and high-fat dairy, to preserve their vision This study is one of the first to examine the link between dietary patterns and the development of AMD.

Best foods for your eyes

AMD may be irreversible, but it’s also preventable. Aside from ditching the bad foods included in the study, it’s also important that you eat more foods that are good for your eyes. These include:

1. Fruits and vegetables

Eating a variety of fruits and vegetables every day helps keep your vision clear. That’s because these foods offer loads of antioxidants, such as vitamin C, beta-carotene, lutein and zeaxanthin. These antioxidants have been shown to help reduce the risk of AMD and slow its progression.

You can include at least one fruit or vegetable at each meal or make half of your plate vegetables at most meals. Some of the best fruits and vegetables for eye health include apricots, avocado, berries, citrus fruits, cruciferous vegetables, lettuce, sweet potato, pumpkin, papaya and dandelion greens.

2. Nuts and seeds

Do your eyes a favor and swap the chips and candies for some nuts and seeds. These tiny but mighty foods give you loads of vitamin E and omega-3 fatty acids, both of which boost eye health.

Stir some chia seeds or chopped almonds into your oatmeal or add crushed walnuts to your salad. You can also grind up your favorite nuts and use them as you would bread crumbs for coating fish, chicken or beef.

3. Legumes

Chickpeas, lentils, pinto beans and the like are great sources of flavonoids and zinc. These two can help protect your retina from damage and lower your risk of developing AMD and cataracts. A cataract develops when your eye, particularly the lens portion, becomes cloudy. Zinc also protects your eyes from damage due to light.

One way you can eat more legumes is to substitute them for meat. Legumes are good sources of protein, so you can easily serve them as mains in place of meat dishes. You can also add legumes to soups and salads.

4. Whole grains

Whole grains are rich in vitamin E, B vitamins, magnesium, iron and zinc. These essential nutrients all work to lower your risk of AMD and cataracts by protecting your eyes from inflammation.

To keep your eyes healthy, swap refined grains like instant oatmeal, white bread and white rice for whole-grain oats, whole-wheat bread and brown or wild rice, respectively. You can also opt for pseudocereals like quinoa or buckwheat.

5. Fish

Fish, especially the fatty ones, may help preserve your eyesight and slow AMD from progressing. Fish is a great source of omega-3 fatty acids, which have anti-inflammatory properties.

High levels of docosahexaenoic acid (DHA), a type of omega-3 fatty acid, are present in the retina. Therefore, it makes sense that foods with DHA support eye health. Eat fish and other seafood at least twice per week.

6. Fats

Opt for healthier cooking oils like olive, safflower and wheat germ oil. These oils contain monounsaturated fats and phenolic compounds that protect the cells in your eye from inflammation, which plays a role in AMD. Switch to safflower oil for cooking and baking, drizzle olive oil over salads or mix wheat germ oil into dressings.

7. Herbs and spices

Elevate your dishes with fresh herbs and fragrant spices. These ingredients will add flavor, color and texture to your meals for few calories and little fat. Herbs and spices are also naturally rich in antioxidants that work to lower inflammation, which could lead to AMD.

AMD is an irreversible eye condition that can eventually lead to vision loss if left unchecked. But the good news is, avoiding bad foods like red meat and fried foods and eating more foods that help maintain good eyesight may lower your risk of developing AMD. Adopting a healthy diet may also prevent it from progressing.

Sources:

ScienceDaily.com

AAO.org

VeryWellHealth.com