The Mediterranean Diet Slashes AMD Risk: Here’s Why That Matters
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STORY AT-A-GLANCE
A major study found that following a Mediterranean diet reduced the risk of advanced age-related macular degeneration (AMD) by up to 41%.
The diet emphasizes whole foods: leafy greens, wild fish, olive oil, legumes, nuts, and minimal processed sugars or refined carbs.
High intake of antioxidants, healthy fats, and anti-inflammatory nutrients supports retinal health and protects against oxidative damage—the root cause of AMD.
Patients who followed this eating pattern also showed slower disease progression and better visual outcomes over time.
Diet is not a side note in AMD—it’s a core component of prevention and treatment.
What the Study Found
The European Eye (EYE-RISK) study, published in Ophthalmology and backed by the European Union, analyzed over 5,000 patients across Europe.
Key findings:
➤ Those who most closely followed a Mediterranean diet had up to a 41% lower risk of developing advanced AMD.
➤ High consumption of vegetables, legumes, and fish was strongly protective.
➤ Processed food, red meat, and high-glycemic diets increased the risk.
This is one of the largest studies ever to establish a direct diet–retina connection in a real-world population.
Why It Works
AMD is driven by oxidative stress, inflammation, and poor microvascular function.
The Mediterranean diet addresses all three:
Olive oil and fatty fish provide omega-3s and polyphenols that reduce retinal inflammation
Dark leafy greens offer lutein and zeaxanthin to protect the macula
Nuts and legumes provide zinc, vitamin E, and slow-burning energy
Low sugar and refined carbs keep glycation and vascular stress in check
This isn’t about a fad—it’s about using food as targeted medicine for the eyes.
Who Should Follow It?
Patients with early or intermediate AMD
Anyone with a family history of macular degeneration
Individuals with diabetes, high blood pressure, or chronic inflammation
People relying on AREDS2 supplements—this diet amplifies their effect
What to Eat More Of
✅ Leafy greens (kale, spinach, collards)
✅ Wild-caught fish (sardines, salmon, mackerel)
✅ Olive oil (extra virgin, cold-pressed)
✅ Berries and tomatoes
✅ Walnuts, almonds, sunflower seeds
✅ Lentils, chickpeas, black beans
What to Avoid
🚫 Fried foods and seed oils
🚫 Refined sugar and high-glycemic carbs
🚫 Processed snacks, red meats, white bread
🚫 Artificial sweeteners and trans fats