Antioxidants are Out of Sight

ew research from the Rotterdam Study in Holland suggests that a healthy diet rich in antioxidants can reduce the risk of developing age-related macular degeneration (AMD), the leading cause of blindness in U.S. adults. High-dose supplements of antioxidants had previously been shown to help slow the progression of AMD, but not without side effects involving other health implications.

High dietary intake of beta carotene, vitamins C and E, and zinc are associated with a 35% reduction in AMD risk. Eating a healthful diet rich in plant foods and, therefore, antioxidants is preferable to taking supplements because plants offer nutrients in unique and complex packages that can't be mimicked in a supplement. The best dietary sources of beta carotene are sweet potatoes, winter squash, carrots, cantaloupe, apricots, kale, broccoli and spinach. The best healthful sources of zinc include lentils, yogurt, tofu, wheat germ, wheat bran, sunflower seeds, dark meat turkey, crab, oysters, and lean cuts of beef. Vitamin C can easily be found in kiwi, oranges, strawberries, papayas, cantaloupe, broccoli, red bell peppers, chili peppers, and Brussels sprouts, to name only a few. Vitamin E is harder to find but it is contained in sunflower seeds, olive oil, tofu, wheat germ, almonds, hazelnuts, peanut butter, avocado, and sweet potatoes. Vitamin D also seemed to play a role in preventing AMD. A little bit of daily sunlight is the best source of vitamin D, but it can be eaten from fatty fish, shellfish, mushrooms, fortified cereals and fortified nonfat cow or soy milks.

Vitamin E and zinc seemed to be the strongest predictors of AMD; the more these nutrients were consumed in the diet, the less likely study participants were to develop AMD, but all of the cited nutrients played an important role. Eyesight is precious and AMD cannot be reversed. If you have early signs of AMD, a family history of AMD or just want to preserve your eyesight, then you should try to include more of these aforementioned antioxidant-rich foods in your daily diet.