If you’ve already blown out 60 birthday candles, it’s time to get extra serious about protecting your eyes from age-related macular degeneration (AMD) – by hitting the salad bar.  AMD is a progressive disease in the retina affecting people mostly over age 60.  It gradually destroys sharp, central vision.  But new research suggests that the nutrients you need to prevent it are all front and center at your local salad buffet.
Newly published studies suggest that high dietary intakes of beta carotene, lutein, zeaxanthin, omega 3 fats, vitamin D and zinc could reduce the risk of early AMD, especially in people with an inherent tendency toward the disease.
Load up on the carotenoids – At the salad bar, that means lots of carrots and leafy greens for lutein/zeaxanthin and beta carotene
Lay on the omegas – Get your omega 3 fatty acids by sprinkling crunchy nuts on top of your salads.  Diets high in fish oils and nuts have been shown to reduce the risk of AMD
Look into a supplement – Many AMD studies have used zinc supplements to reduce the risk of AMD, but check with your doctor before taking zinc. If you would like to get more zinc through diet, add sunflower seeds and kidney beans to your green salads.