AMD
is the number one cause of blindness of those over age 65. Free
radicals attack on the eye is one primary reason for this disease, although
not the only cause. By filtering out the sun's harmful ultraviolet (UV) rays and by keeping free radicals from damaging the retina, antioxidants may help to protect against macular degeneration. A plant based diet rich in flavonoids, including quercetin and anthocyanins, may help stave off degeneration of the macula. Research and clinical studies have repeated suggests that beta-carotene, vitamins C and E, selenium, zinc and lutein and zeaxanthin serve as protective antioxidants against macular degeneration and are key nutrients to healthy eyes.
The macula's yellow color is due in fact, to the presence of the carotenoids, lutein and zeaxanthin. The carotenoid lycopene may also be useful because of its antioxidant properties. Zinc is important as well, because of the physiologic role it plays in the retina. A recent study of more than 3,000 people age 45 to 74 found that drinking wine reduced the risk of macular degeneration by 19%. The probable mechanism is flavonoid content. Do note that reversal of AMD is probably unlikely. Intake of optimum dose of anti-oxidants are likely to reduce the rate of progression of the disease for those who have it and prevention of the disease for those who does not have it yet.
In particular, the following food and nutrients should be considered for AMD:
1. Anthocyanins: Anthocyanins may be useful for macular degeneration because they help prevent free radical damage and bolster collagen structure in the retina.
Leading
Food Sources of Anthocyanins: Grapes, Raspberries, Pomegranates, Cherries,
Blueberries, Strawberries, Radishes, Cabbage, Cranberries. Look for foods that
are dark in color. 2. Flavonoids: Flavonoids are very powerful antioxidants that may enhance blood flow to the retina while fighting free radical damage from the UV rays of the sun.
Leading Food Sources of Flavonoids: Broccoli, Blueberries, White Grapefruit, Carrots, Onions, Pomegranates, Limes, Apples, Tomatoes, Oranges, Lemons.
3. Lycopene: The unique anti-oxidative property of lycopene contributes to its ability to protect against oxidative damage. Neutralizing cell-damaging free radicals is an important component of eye health.
Leading Food Sources of Lycopene: Cooked Tomatoes , Tomatoes, Guava, Pink Grapefruit.
4. Quercetin : The antioxidant power of quercetin is important in warning off the free radical damage often assoicated and linked as a leading cause of macular degeneration.
Leading
Food Sources of Quercetin: Green Cabbage, Apples, Tomatoes, Spinach, Pears,
Onions, Garlic5. Selenium: Selenium boosts the body's overall antioxidant activity, so is an important part of the antioxidant regimen. In addition, selenium works synergistically with Vitamin E. The modern day diet is often lacking in selenium. A daily supplement of 50-100 mcg is recommended.
Leading Food Sources of Selenium: Rice, Brown Rice, Wheat, Eggs, Tuna, Shrimp, Sunflower Seeds, Brazil Nuts, Chicken
6. Vitamin C: As an antioxidant, Vitamin C can neutralize free radicals linked to macular degeneration. A daily supplement of 300 to 2000 mg is recommended.
Leading
Food Sources of Vitamin C: Broccoli, Tangerines & Other mandarins, Oranges,
Cauliflower, Brussels Sprouts, Green Cabbage, Red and Green Bell Peppers, Kale.
Supplementation is recommended since our body cannot make Vitamin C.7. Vitamin E: According to recent research, the risk of late-stage macular degeneration may be significantly lower in older adults who have high levels of Vitamin E in their bloodstream. A daily supplement of 400 is recommended.
Leading Food Sources of Vitamin E: Broccoli, Almonds, Peanuts, Avocados,Mangoes, Sunflower Seeds, Brazil Nuts. You cannot get enough Vitamin E from food and diet alone, so supplementation is necessary.
8. Zinc: Zinc plays a critical role in retina function. Some research suggests that zinc can slow the progression of macular degeneration.
Leading Food Sources of Zinc: Barley, Oysters, Crab, Wheat, Lamb, Beef, Chicken, Turkey