Eat This to Save Your Eyesight

vision health, how to prevent vision loss, eyesight health, keep eyesight, foods to improve eyesight

By David Blyweiss, M.D., Advanced Natural Wellness

November 14, 2016

  • Are you at risk for this leading cause of blindness?
  • Mediterranean diet may save your eyesight
  • More food for your starving eyes

One of the most devastating eye conditions today is age-related macular degeneration, or AMD. It’s the leading cause of blindness in people over 60 years of age.

But it’s not something that happens over night. It takes years of damage to your macula. As the cells start breaking down, your central vision will start to blur. You’ll have a hard time seeing in dim light, and things right in front of you will start looking fuzzy and hazy.

If it progresses to the more advanced form of AMD, things can get much worse. Leaky blood vessels start growing under the macula, which can result in a severe loss of central vision.

For this reason, I urge you to start protecting your macula right now… before it’s too late. Because once you develop AMD, there is no cure for it.

Mediterranean Diet Protects Your Vision

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I love the Mediterranean way of eating. It’s good for your heart. It helps protect your brain against memory loss. It’s diabetes-friendly and great for your waistline.

But I’ll bet you didn’t know that eating like a Mediterranean can also cut your risk of AMD by more than a third.

The abundance of antioxidant-rich fruits and vegetables that come with his way of eating are one part of the reason it’s so protective for your eyes. They’re loaded with vitamins A, C and E, along with protective carotenoids like lutein and zeaxanthin.

These antioxidants all work in synergy to protect your eyes. In particular, they work together to cut down on free radicals and inflammation that damage your macula.

Both of these contribute to the development of drusens. These are deposits that occur when fats, proteins and cellular waste collect under your retina. And they greatly increase your chances of AMD.

So if you want to feed your eyes, add more fresh fruits and veggies from all colors of the rainbow to your diet. Some great eye-friendly fruits include organic oranges, mangoes, cherries, cantaloupe and berries.

Dark leafy vegetables like organic kale, turnip greens, collards, spinach and chard can all boost your levels of lutein and zeaxanthin, the two antioxidants that are abundant in your macula. (Higher levels of these nutrients protect against drusens and leaky blood vessels behind the macula.)

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Then, add in some tomatoes, rutabagas, squash, avocadoes, sweet potatoes and other veggies to boost levels of other plant-based antioxidants that support your peepers.

More Food for Your Starving Eyes

Another staple of the Mediterranean diet is omega-3 rich fish. People who eat the highest levels of fatty fish can cut their risk of AMD by about 30%. Fish can slash your chances of developing late stage AMD even further… by up to about 40%.

Some of the best sources of omega-3-rich fish include wild Alaskan salmon, halibut, mackerel, sardines and herring.

Foods high in zinc are also protective to your eye health, especially when combined with the antioxidants in the other foods we’ve talked about. In the Mediterranean diet, sesame seeds, pumpkin seeds, lentils and seeds, lentils and cashews all contribute to zinc levels. Meat and lamb also contain zinc.

Taken all together, this makes a Mediterranean style diet a perfect way to protect your precious vision.

To be on the safe side, you can also supplement with a top-quality eye formula. And it should contain a heck of a lot more than a little lutein and zeaxanthin.

In addition to these two antioxidants, make sure it also includes zinc and omega-3 fatty acids along with other eye-supporting nutrients like vitamins A, C and E.

Remember, your eyes are your key to independence. Start safeguarding them now so that you can maintain your freedom and activity in the years to come.


Fruit-Rich Mediterranean Diet with Antioxidants May Cut AMD Risk by More than a Third. News Release. American Academy of Ophthalmology. Oct 2016.

Anderson DH, et al. A role for local inflammation in the formation of drusen in the aging eye. Am J Ophthalmol. 2002 Sep;134(3):411-31.

Cho E, et al. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92.

Tan JS, et al. Dietary antioxidants and the long-term incidence of age-related macular degeneration: the Blue Mountains Eye Study. Ophthalmology. 2008 Feb;115(2):334-41.

Sangiovanni JP, et al. {omega}-3 Long-chain polyunsaturated fatty acid intake and 12-y incidence of neovascular age-related macular degeneration and central geographic atrophy: AREDS report 30, a prospective cohort study from the Age-Related Eye Disease Study. Am J Clin Nutr. 2009 Dec;90(6):1601-7.

Merle B, et al. Dietary omega-3 fatty acids and the risk for age-related maculopathy: the Alienor Study. Invest Ophthalmol Vis Sci. 2011 Jul 29;52(8):6004-11.

Rasmussen HM, et al. Nutrients for the aging eye. Clin Interv Aging. 2013; 8: 741–748.

Antioxidant Vitamins and Zinc Reduce Risk of Vision Loss from Age-Related Macular Degeneration. Clinical Advisory. National Eye Institute. Oct 2001.

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