Informative article ...
Newly published studies suggest that high dietary intakes of beta carotene, lutein, zeaxanthin, and omega-3 fats -- as well as vitamin D and zinc -- could reduce the risk of early AMD, especially in people with an inherited tendency toward the disease. So here are three eat-for-your-eyes salad bar tips you can use today to reduce your risk of AMD:
1. Load up on the carotenoids. At the salad bar, that means lots of carrots and leafy greens for lutein/zeaxanthin and beta carotene -- nutrients associated with less AMD. (Related: Check out these seven other foods for better eye health.)
2. Lay on the omegas. Get your omega-3 fatty acids by sprinkling crunchy nuts on top of your salads. And add a little tuna on top, too. Diets high in fish oils and nuts have been shown to reduce the risk of AMD. Plus, coldwater fish like tuna, salmon, and sardines also contain appreciable amounts of vitamin D3 -- another AMD stopper. (Related: Here's more on fish oil and eye health.)
3. Look into a supplement. Many AMD studies have used zinc supplements to reduce risk of the disease, but check with your doctor before taking zinc. If you'd like to get more zinc through diet, add sunflower seeds and kidney beans to your green salads. A supplement with B vitamins (folic acid, B6, and B12) may be beneficial as well. (Related: Discover what other foods are high in sight-saving zinc.)
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