Feast Your Eyes On Healthy Foods
Posted by: Eyecare Associates of New Orleans in Eye Health on August 7, 2025
Did you know that you hold the key to delaying age-related macular degeneration through your food choices? According to the National Institutes of Health, it takes an average of 66 days for a new behavior to become automatic. By consciously integrating healthy eating into your daily routine, you can seize control of your eye health and overall well-being, feeling empowered in the process.
An estimated 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
Here’s some comforting news: as per the American Academy of Ophthalmology, studies have shown that women who consumed fish high in omega-3 fatty acids at least twice a week were less likely to develop age-related macular degeneration (AMD). So, by adding fish to your diet, you’re making a confident choice for your eye health, feeling reassured about your preventive measures.
Fish is good for your eye health and your heart. The American Heart Association recommends that healthy adults eat fish at least twice weekly. Fish, especially those high in omega-3 fatty acids, can help maintain the health of the macula, the part of the eye responsible for central vision. 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. A low-GI diet focuses on consuming foods that have a low glycemic index, which means they cause a slower and lower rise in blood sugar levels. This can help manage diabetes and reduce the risk of vision loss associated with high blood sugar levels.
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
Regardless of your age, it’s never too late to start eating healthy! Begin your healthy eating journey today to reap the benefits for your eyes and overall health for the rest of your life. Also, remember to prioritize your eye health by scheduling regular appointments with your eye doctor for eye exams. This sense of responsibility will ensure you stay proactive in your health management.
References: American Academy of Ophthalmology, American Optometric Association, American Heart Association, and the National Institutes of Health. This blog provides information and discussion about eye health and related subjects. The content provided within this blog and any linked materials is not intended and should not be considered medical advice. If the reader or any person has a medical concern, they should consult with an appropriately licensed physician.
