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Foods For Macular Degeneration Prevention
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AMD is a disorder characterized by the degeneration of the macula, the central region of the retina in the eye. The retina is the layer within the back of the eye that captures the images we see. The optic nerve carries the images from the eye to the brain.
Although there isn’t a treatment for AMD, several studies have indicated that eating specific nutrients can help maintain overall eye health, which includes delaying and avoiding AMD. Due to their antioxidant and anti-inflammatory qualities, nutrients including zinc, carotenoids (lutein, zeaxanthin, β-carotene), and omega-3 fatty acids (eicosapentaenoic acid [EPA], docosahexaenoic acid [DHA]) have been considered crucial for maintaining healthy vision. Additionally, it has been shown that consuming foods high in these nutrients lowers the chance of developing conditions including cancer, heart disease, and stroke. The best things to eat to help prevent AMD are listed below.
AMD is a disorder characterized by the degeneration of the macula, the central region of the retina in the eye. The retina is the layer within the back of the eye that captures the images we see. The optic nerve carries the images from the eye to the brain.
Although there isn’t a treatment for AMD, several studies have indicated that eating specific nutrients can help maintain overall eye health, which includes delaying and avoiding AMD. Due to their antioxidant and anti-inflammatory qualities, nutrients including zinc, carotenoids (lutein, zeaxanthin, β-carotene), and omega-3 fatty acids (eicosapentaenoic acid [EPA], docosahexaenoic acid [DHA]) have been considered crucial for maintaining healthy vision. Additionally, it has been shown that consuming foods high in these nutrients lowers the chance of developing conditions including cancer, heart disease, and stroke. The best things to eat to help prevent AMD are listed below.
Vegetables
Perhaps the most significant dietary group for eye health is vegetables. This is especially true for leafy green veggies like kale, spinach, and broccoli. Consuming sufficient levels of vitamin C, β-Carotene, lutein, and zeaxanthin is the aim. Every meal should, at the very least, include one serving of a healthy vegetable. Ideally, you should fill half of your plate with vegetables on most meals and focus your meals around your veggies, leaving the grains, carbohydrates, and protein sources as the side dishes.
Fish
Along with being a fantastic source of protein and omega-3 fatty acids, fish including salmon, tuna, sardines, flounder, and sole are also a great supply of these fats. One form of omega-3 fatty acid that is particularly vital for the retina, the brain, and other critical organs is DHA. In actuality, they are crucial elements of the membranes that envelop every single cell in your body. The body cannot generate omega-3 fatty acids; instead, you must eat food that contains these fats.
Nuts and Seeds
Many people tend to ignore this food group entirely or only think of it as a snack. However, due to their amounts of monounsaturated and polyunsaturated fats, as well as protein, fiber, vitamins, minerals, and bioactive compounds with antioxidant potential, studies have shown that eating nuts and seeds on a regular basis—such as almonds, flaxseed, chia seeds, walnuts, sunflower seeds, peanuts, and pecans—can help improve the quality of diet. You can eat them straight or mix them with other dishes, such as breads, cereals, and salads.
Fats
Unfairly viewed as the enemy of our diets for a long time, fats play a vital role in a balanced diet. This is particularly true for olive oil that is extra virgin and high in monounsaturated fat. Monounsaturated fats have been associated with an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol. High concentrations of phenolic compounds, which are potent antioxidants and scavengers of free radicals, are also present in extra virgin olive oil. Olive oil is typically used for cooking, but it has the most nutritional value when it isn’t heated. Instead, try using it as a salad dressing or for other comparable purposes.
Whole Grains
This dietary type includes whole grain cereals, breads, oats, bulgur, quinoa, millet, buckwheat, and wild rice. It also includes unrefined (not white) grains. B vitamins, vitamin E, magnesium, iron, and fiber are just a few of the many vitamins, minerals, and antioxidants that are abundant in them. Adding cooked quinoa to salads, having tabbouleh for supper (made from bulgur), and eating whole grain oatmeal are some healthy ways to consume these whole grains.
Legumes
Vegetables that are high in protein and suitable for vegetarian diets include legumes like chickpeas, kidney beans, lentils, peas, and pinto beans. They are also a great source of zinc and dietary fiber. These taste well together with soups, salads, and whole grain foods. They taste great as hummus when served with veggies and whole grain bread.
Items to Steer Clear of
Snacks that have been processed: crackers, cookies, pretzels, and chips
– Refined carbohydrates: white rice, white bread, white spaghetti, and bagels
– Fried food: Deep-fried items such as fried chicken and french fries are particularly tasty.
– Sweets and treats: Items like syrups, sugar, pancakes, muffins, donuts, and normal soda
