A Food That Protects Your Eyesight

The major cause of blindness and poor vision in adults in Western countries is age-related macular degeneration (AMD). According to a new study, a food you should eat at least once a week reduces your risk of AMD as you age—oily fish!

A team of researchers across seven European countries found that people who regularly eat oily fish at least once a week are 50% less likely to have the main type of AMD compared to people who eat fish less than once a week. This benefit seems to be related to the omega-3 fatty acids in fish, because people in the top 25% of fish omega-3 levels (300 mg per day and above) were 70% less likely to have the main type of AMD. Salmon, tuna or mackerel, and sardines are examples of oily fish.

Keep in mind that the research team is not recommending omega-3 supplements, since the study did not investigate whether these would have the same benefit as oily fish.

Source: Augood C, Chakravarthy U, Young I, et al. Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration. American Journal of Clinical Nutrition. August 2008;88(2):398-406.