Some foods that can be incorporated into your diet to help prevent or slow the progression of macular degeneration include leafy green vegetables, fatty fish, and fruits.

While there is no way to completely prevent or reverse macular degeneration, there are a few foods that you can include in your diet to reduce your risk or slow its progression.

Continue reading for information on foods to include, foods to avoid, supplements, and relevant recipes.

Leafy green vegetables are one of the best foods you can eat for your eye health. Dark, leafy green vegetables contain compounds called lutein and zeaxanthin, which may help prevent macular degeneration.

Try to incorporate the following vegetables into your diet, ideally every day, if possible:

Avocados also contain lutein and zeaxanthin.

Both of these nutrients are absorbed considerably better in the presence of fat. Without a fat source, such as olive oil, absorption is significantly lower. The following recipes contain a fat source, but when making your own recipes, try to add one yourself.

A 2024 review of studies found that consuming fish that are rich in omega-3 fatty acids — specifically DHA and EPA — is significantly associated with a decreased risk of age-related macular degeneration.

This is because omega-3 fatty acids are essential for supporting the structure and function of the retina.

Researchers believe that these compounds help prevent macular degeneration through their anti-inflammatory properties and ability to combat oxidative stress.

It is recommended that individuals at an increased risk of age-related macular degeneration, or who already have moderate to severe AMD, should incorporate fatty fish into their diets at least twice per week.

Some options include:

Higher consumption of fruits and vegetables is associated with a lower risk of developing macular degeneration.

Many fruits and vegetables contain compounds called antioxidants, which may help prevent the progression of macular degeneration by combating oxidative stress. Produce high in antioxidants include:

Some dark, leafy greens, like spinach, also contain antioxidants.

Several fruits and vegetables are rich in vitamin A, which, when consumed regularly, may decrease the risk of developing age-related macular degeneration. However, research is mixed, and more studies are needed to verify this effect.

Fruits that contain vitamin A include:

Vegetables that contain vitamin A include:

Vitamins C and E may also play a role in fighting macular degeneration, and many fruits and vegetables contain these vitamins, as well.

Fruits and vegetables that are high in vitamin C include:

  • chili peppers
  • guavas
  • sweet yellow peppers
  • cantaloupe
  • kiwis
  • lemons
  • papayas
  • strawberries
  • oranges
  • spinach
  • kale
  • broccoli
  • Brussels sprouts

Fruits and vegetables that are high in vitamin E include:

  • avocados
  • mangoes
  • kiwis
  • blackberries and raspberries
  • apricots
  • sweet red peppers
  • turnip greens
  • butternut squash
  • broccoli
  • mustard greens
  • asparagus
  • swiss chard
  • collards
  • spinach

Of course, if you need a little boost to incorporate these nutrients into your diet, supplements are an option.

Always consult your doctor before adding a supplement to your diet, even if it is available over the counter. They will be able to determine if you need to add it in, as well as how much you should take, taking your individual circumstances into account.

You may take the following supplements for macular degeneration:

  • Lutein, 6-10 mg
  • Vitamin C, 500 mg
  • Vitamin E, 200 – 400 IU
  • Vitamin D3, 1000 – 2000 IU
  • Zeaxanthin, 2 mg
  • Zinc, 20 – 80 mg
  • Fish oil, 1000 mg, if not eating fish

There are a few foods you should aim to limit or avoid altogether for your eye health. These include ultra-processed foods, such as:

  • processed baked goods, like cookies and cakes
  • potato chips
  • candy
  • sodas

You should also avoid partially hydrogenated fats, such as coconut oil. Instead, opt for olive oil.

Though there is no way to fully prevent or reverse the effects of macular degeneration, there are several foods that you can incorporate into your diet to help reduce your risk or slow its progression.

Foods to eat include leafy green vegetables, fruits, and vegetables in general, as well as fatty fish. Try to limit or avoid ultra-processed foods and partially hydrogenated oils.

Supplements can also help you get these nutrients if you are unable to get them through your diet alone. Talk with your doctor before starting any supplements.