21/05/2025
Healthy eating plays a crucial role in maintaining macula health — the part of the retina responsible for sharp, central vision. The macula is particularly vulnerable to oxidative stress and inflammation, which are key contributors to age-related macular degeneration (AMD), a leading cause of vision loss.
A diet rich in antioxidants, vitamins, and minerals can help protect the macula. Nutrients like lutein, zeaxanthin, vitamin C, vitamin E, zinc, and omega-3 fatty acids are especially beneficial. These are found in foods such as:
Leafy greens (e.g., spinach, kale, collards)
Colorful fruits and vegetables (e.g., carrots, oranges, bell peppers)
Fatty fish (e.g., salmon, mackerel, sardines)
Nuts and seeds
Whole grains
Reducing intake of processed foods, saturated fats, and sugar also supports eye health by promoting better circulation and reducing inflammation. In short, a balanced, nutrient-rich diet isn’t just good for your body — it’s essential for keeping your vision sharp and protecting your macula as you age.