red grape, acai, pomegranates, red cabbage, and beets
also contain high levels of anthocyanins.
Salmon
Salmon and other oily fish like sardines, herring, and black cod are rich in
omega-3 fats. A study from Harvard Medical School found that people who eat fish twice
a week while avoiding unhealthy fats like Trans fats have less than half the risk of
developing macular degeneration as people who do neither. Meanwhile, omega-3 fats help
protect light-sensing cells and are linked to a lower risk of cataracts.
When eating fish, be careful to choose wild, low-mercury varieties. As an alternative,
you can take a high-quality, animal-based omega-3 supplement, such as fish oil.
Papaya
One serving of papaya will give you close to a three-day supply of vitamin C, which is
one reason why papaya has been found to protect against macular degeneration. According
to a 2001 study by the National Institutes of Health, people with macular degeneration
could slow the disease by getting 500 mg of vitamin C, 400 IU of vitamin E, and 80 mg
of zinc every day.
Broccoli
Broccoli contains sulforaphane, a cancer-fighting compound that’s also a powerful
antioxidant. According to researchers at Johns Hopkins University, human retinal cells
treated with sulforaphane were protected from oxidizing free radicals for several days.
Not a fan of broccoli? Don’t worry, other cruciferous veggies like cabbage, kale,
mustard greens and turnips are also rich in sulforaphane.
