Updated on May 28, 2025.
For older adults, the most common cause of vision loss isn’t cataracts or glaucoma. It’s age-related macular degeneration (AMD). AMD is a progressive disease of the retina, the light-sensitive tissue at the back of your eye. It mostly affects people ages 60 and older, gradually destroying sharp, central vision.
Aging and having a family history of AMD increase your risk of developing the disease. But adopting healthy lifestyle habits can help lower that risk. These habits include:
- Getting regular exercise
- Keeping a healthy weight
- Maintaining healthy blood pressure and cholesterol levels
- Quitting smoking (or not starting in the first place)
- Protecting your eyes when you go outside by wearing sunglasses with maximum UV protection or wearing a wide-brimmed hat
- Keeping routine visits with an eye care specialist
Research also suggests that dietary nutrition may play a role in managing AMD risk.
Keeping your eye on nutrition
AMD occurs in two forms: wet and dry. In its dry form, AMD may advance so slowly that people notice little change in their vision. In the wet form, the disease progresses faster and may lead to a loss of central vision in both eyes.
To protect your eye health—and your health in general—it’s best to eat a balanced diet full of fruits, vegetables, whole grains, nuts, beans and legumes, healthy fats, and lean proteins such as chicken, fish, and tofu. Limit or avoid added sugar and sodium, saturated fats, trans fats, and alcohol as best you can.
It addition to a generally healthy diet, studies suggest that eating foods rich in certain vitamins and nutrients may help reduce AMD risk, especially in people with a family history. Next time you go food shopping or plan a meal, try these tips.
Load up on carotenoids
Carotenoids are plant pigments that give fruits and vegetables a red, orange, or yellow color. They’re important because they act like antioxidants, substances that help to protect against damage to cells. Studies suggest that the carotenoids lutein and zeaxanthin are especially important to the eyes, helping to slow the progression of AMD.
The best way to get carotenoids is through your diet. Eat plenty of dark, leafy greens and a variety of brightly colored veggies. Good sources of lutein and zeaxanthin include:
- Lutein: red peppers, guava
- Zeaxanthin: orange bell peppers, corn, oranges and tangerines, persimmons
Focus on omega-3s
Omega-3 fatty acids are a type of healthy fat that help to support vision. It’s unclear whether they help to reduce the risk of AMD. Study results have been mixed, with some suggesting eating foods rich in omega-3s may be protective, and others showing no significant benefit.
Regardless, it’s widely accepted that omega-3s benefit eye health. Get your omega-3s by including these foods in your diet:
- Seafood, especially fatty fish like salmon, tuna, and mackerel
- Nuts, especially walnuts
- Flaxseeds and flaxseed oil
- Chia seeds
- Plant oils, such as canola and soybean oil
- Fortified foods like eggs and yogurt
Consider the glycemic index
The glycemic index (GI) is a system of measurement that describes how quickly the carbohydrates in foods are converted into blood sugar, or glucose. High GI foods typically lead to a fast rise in blood sugar levels followed by a sharp drop. These include white rice and pasta and bread made from refined flours. Whole grains and non-starchy vegetables that contain more fiber—like kale, for example—tend to be lower on the GI scale. They are digested slowly and therefore have a smaller effect on blood sugar than highly refined carbs, leading to less severe spikes and drops in blood sugar.
Research suggests that people who eat a high-glycemic diet have a higher AMD risk. And if they develop AMD, it may progress faster. To safeguard your eyes, it may help to take a low-glycemic-index approach to meals.
Ask about a supplement
If you’ve already been diagnosed with AMD, your healthcare provider (HCP) may recommend an AREDS 2 supplement. Studies suggest they may help slow the progress of intermediate AMD and lower the risk of vision loss. AREDS 2 supplements contain specific amounts of certain vitamins and minerals, including:
- Lutein
- Zeaxanthin
- Vitamins C and E
- Zinc
- Copper
To prevent interactions with medications or other issues, always check with an HCP before starting to take any supplement. An HCP can also recommend additional foods that can help protect your eye health—and your quality of life.
