Eat Fish, Nuts, and Olive Oil, for Your Eyes’ Sake

It’s always more convincing when two independent studies appear that show the same effectiveness of a particular treatment. This is the case with attempts to prevent the likelihood of age-related macular degeneration (AMD) through dietary manipulation. Both studies were done in Australia, and are reported in the journal Archives of Ophthalmology.

The first study, called the Blue Mountains Eye Study, enrolled 2,454 participants over a 2-year period; food-frequency questionnaires were administered, and retinal photography was done. The development of AMD was assessed after a further 5 and 10 years. One serving of fish a week was associated with a 31% reduced risk of developing early AMD; this finding corresponded to the intake of omega-3 fatty acids. Similarly, one to two servings of nuts a week were associated with a 35% reduced risk.

In the second study, which was conducted by the Centre for Eye Research Australia, data from 6,734 people aged 58 to 69 were analyzed. Food-frequency questionnaires were used, along with retinal photographs 12 to 13 years later. At this time, 2,872 cases of early AMD and 88 cases of late AMD developed. Eating higher levels of trans-unsaturated fats (baked goods and processed foods) was linked with the occurrence of late AMD, while those who ate the most omega-3 fatty acids were less likely to have early AMD. Olive oil intake (about 6½ tablespoons a week) was associated with decreased late AMD.

The doctors believe the benefits of omega-3 fatty acids may protect the eyes by preventing the build-up of plaque or reducing inflammation in the arteries serving the eye. Taken together, these two studies provide a strong argument for sensible eating to avoid the risk of blindness in old age, due to AMD.