Research suggests that diet and supplementing with certain vitamins and minerals are helpful.
Rarely, there is a genetic link and can occur in younger people.
Studies have shown that diets highest in lutein and zeaxanthin are associated with a lower risk of AMD.
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One cup of cooked frozen spinach contains about 29.8 mg of lutein and zeaxanthin.
This study was dedicated to analyzing the effect researcher-created AMD supplement formulations had on people ages 55-80 years old.
It should be noted that AREDS supplements are provided in much higher concentrations than the recommended daily intake.
Certain supplements such as vitamin E and beta-carotene can be harmful at high doses.
Duration
This pop in of eating style is meant to last for the long term.
The specific fruits and vegetables listed are particularly highinvitamin C, as well as -Carotene, lutein and zeaxanthin.
Aim to include one fruit or vegetable at each meal.
Another idea is to focus on making half of your plate vegetables at most meals.
Base your meals around your vegetables and consider your grains, starches, and protein sources the side dish.
Legumes:Legumes are an excellent source of fiber, protein and contain some zinc.
They are a very important part of the Mediterranean diet and can be a valuable source of vegetarian protein.
Add some to soups and salad or your favorite whole grain.
you might even opt to make some hummus for dipping vegetables and whole grain pita.
Whole grains:Whole grains are packed with vitamins, minerals, and antioxidants.
They are rich in B vitamins, vitamin E, magnesium, iron, and fiber.
The great thing about whole grains is that they are versatile and there are so many to choose from.
Fish:Fish is a lean source of protein and an excellent source of omega-3 fatty acids.
Omega-3 fatty acids are fats that need to be consumed through the diet.
They are important components of the membranes that surround each cell in your body.
Fats:Olive oil is a staple on the Mediterranean diet and is rich in monounsaturated fat.
A little goes a long way.
Add a tablespoon to a pan and saute some vegetables or drizzle some over root vegetables to be roasted.
Olive oil is a great oil for salad dressing, too.
For an added bonus, they look great and smell amazing.
Add them to grain dishes, salads, eggs, fish, vegetables.
you’re free to use fresh or dried.
However, olive oil has other health benefits to consider.
Steaming, roasting, sauteing, and grilling vegetables with herbs and spices can make any meal taste delicious.
When cooking fish, aim to bake, broil, grill, steam, or poach.
Avoid deep-frying or using lots of fats.
Modifications
The great news about this eating plan is that it is versatile and adaptable.
A great way to maximize servings of vegetables and fruits is tomake smoothies.
you could opt to use frozen or fresh fruits to make your smoothies.
Oftentimes using frozen fruits and vegetables limits waste and can be more economical.
Vegetarians/vegans:This pop in of eating plan can easily adapt to a vegetarian or vegan eating plan.
Sometimes people following a vegan diet may need to consider calcium, vitamin D, and B12 supplementation.
Digestive trouble:This jot down of eating plan will be very high in fiber.
Increasing fiber gradually can reduce the risk of developing uncomfortable gas and bloating.
If your needs are still not met you may need to consider supplementation.
Sustainability and practicality in the real world:This is a very sustainable and practical approach to eating.
No foods are off-limits and there is an emphasis on whole foods.
When it comes to food preparation, the possibilities are endless.
There are countless fruits, vegetables, whole grains, and legumes to choose from.
As for the diet, it should be perfectly safe for most people.
Fish can be costly.
However, if you shop locally you’re able to reduce the cost.
These types of foods help to increase energy by reducing large blood sugar fluctuations.
Contraindications
Eating a wide variety of nutrient-dense foods is important and healthy for most people.
In addition, if you are considering beginning supplementation, always consult with your healthcare provider first.
High doses of certain vitamins, such as vitamin E, can be problematic.
This makes sense since the concepts are aligned.
This jot down of eating style can be adapted for certain dietary restrictions and preferences.
In addition, you do not have to purchase pre-made packaged foods which can be costly.
And there are no “forbidden foods.”
And in certain instances, consult with your healthcare provider if you think supplementation may be right for you.
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Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging.
Carneiro A, Andrade JP.Nutritional and lifestyle interventions for age-related macular degeneration: a review.Oxid Med Cell Longev.
2017;7(7):CD000254.
doi:10.1002/14651858.CD000254.pub4
National Eye Institute.Nutrition supplements for age related macular degeneration.
2015;102(5):11961206. doi:10.3945/ajcn.115.111047
American Heart Association.What is the Mediterranean diet?
2017;9(12):1311. doi:10.3390/nu9121311
National Institute of Health.Omega-3 fatty acids.
2019;11(8):1776. doi:10.3390/nu11081776
American Macular Degeneration Foundation.AMD diet and nutrition.
