Dr. Grossman’s Blog

A study published in the American Journal of Clinical Nutrition found that eating one portion of omega-3 fatty acid-rich fish per week may reduce the risk of age-related macular degeneration (AMD) by over 50 percent.

2,275 people over 65 years of age participated in the EUREYE Study. They were given eye exams and completed a food frequency questionnaire.

Researchers found that oily fish was consumed less than once per week by 64% of the study population, once per week by 25%, and twice per week or more by 12%.

Those eating oily fish at least once per week had a 50% reduced risk of a type of AMD called neovascular AMD (NV-AMD), while those eating oily fish at least twice per week had a 58% reduced risk.

Good choices for fish rich in omega-3 fatty acids are cold water oily fish such as salmon, herring, mackerel, anchovies and sardines.

Read other research showing the benefits of omega-3 fatty acids for healthy vision

Learn more about natural omega-3 vision supplements

SOURCE: Augood, et al; Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration; Am. J. Clinical Nutrition, Vol. 88, No. 2, 398-406, August 2008.

Data in US Twin Study also shows consumption of fish rich in omega-3 fatty acids helps fight AMD

In a study of male twins, research shows that those who smoke have an increased risk of developing age-related macular degeneration.  Men who ate more fish rich in omega-3 fatty acids had a lower risk of developing the disease.

Researchers collected data on 681 elderly male twins from the National Academy of Sciences National Research Council World War II Veteran Twin Registry.  The twins were given an eye exam and completed a food frequency and a risk-factor questionnaire.  222 of the twins had intermediate and late-stage age-related macular degeneration, while 459 of the twins had no signs of the disease.

The study showed that current smokers had a 1.9-fold increased risk of developing age-related macular degeneration, while past smokers had about a 1.7-fold increased risk.

Consumption of omega-3 fatty acids from fish reduced the risk of AMD, particularly if two or more servings of fish were consumed each week.

Although researchers noted that genetics are important in determining who will get AMD, lifestyle choices, such as smoking, play a role as well. 

What can you do to reduce your risk of AMD?  Eat a healthy diet, including omega-3 fatty acids from fish such as mackerel, lake trout, sardines, albacore tuna and salmon.  Experts also recommend exercising, refraining from smoking, and maintaining a normal healthy weight.

Learn more about Age-Related Macular Degeneration (AMD)

Read more studies about the benefits of omega-3 fatty acids for healthy vision

SOURCE:  Seddon, et al; Cigarette Smoking, Fish Consumption, Omega-3 Fatty Acid Intake, and Associations With Age-Related Macular Degeneration; Arch Ophthalmol. 2006;124:995-1001.

Researchers using data from the Third National Health and Nutrition Examination Survey (1988 through 1994) have found evidence that consuming vitamin D may help ward off age-related macular degeneration (AMD). 

In this study, 7752 individuals (including 11% with AMD) were given retinal photographs, dietary intake questionnaires, and blood tests to calculate blood vitamin D (25-hydroxyvitamin D) levels.  Based on these vitamin D blood levels, participants were divided into 5 groups.   Participants in the group with the highest vitamin D levels showed 40% lower risk of developing early AMD than those in the lowest group. 

Analysis was also conducted to evaluate associations with important food and supplemental sources of vitamin D. 

• People who drank milk daily decreased their risk of developing AMD, as did those who took supplemental vitamin D consistently but didn’t drink milk daily. 
• Fish consumption was also linked with a lower risk of advanced AMD.

What are good sources of vitamin D?  Consider fish — it’s naturally rich in vitamin D.  Milk and breakfast cereals are generally fortified with vitamin D as well. 

Read more about AMD

Learn tips for taking vitamins and maintaining good digestion

SOURCE:  “Association between vitamin D and age-related macular degeneration in the Third National Health and Nutrition Examination Survey”, Parekh N, et al. Arch of Ophthalmol 125:661-69, 2007.

Researchers with the Hordaland Health Study reviewed the relationship between consumption of different amounts of fish (and fish products) and cognitive performance.

In this study, 2031 subjects in Norway aged 70 to 74 underwent a battery of six cognitive tests and completed food-frequency questionnaires that identified both the quantity and the type of fish consumed in their diet. Researchers then studied the associations between cognitive performance and the main types of consumed seafood, i.e., fatty fish, lean fish, processed fish, fish sandwich, and fish or cod liver oil.

They found that fish eaters had significantly better results on all cognitive tests than did the non-consumers, even after adjustment for several non-nutritional factors with a proven association with cognition (e.g., education levels).

The protective effect of eating fish and fish products extended to almost all of the tested cognitive abilities. In addition, the associations between fish and fish product intake and cognition were dose-dependent: those who ate greater amounts of fish showed better test results.

The researchers also observed that the results depend on the type of fish consumed: the effect was more pronounced for non-processed lean fish and fatty fish.

Read other studies that link fish consumption to improved eye health

Learn more about natural fish oil products

SOURCE: “Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study”, Nurk, et. al., Am J Clin Nutr; 86:1470-1478 (November 2007).

Another great reason to eat fish: a French study has shown that eating fatty fish more than once a month is associated with a 60% reduction in risk for age-related macular degeneration (AMD).

AMD is a medical condition associated with aging in which people gradually lose their sharp central vision. Central vision is needed for reading, recognizing faces, and seeing objects clearly.

A key finding in this study was the positive effect of fatty fish consumption (white fish intake was not significantly associated with AMD). Fatty fish included in this study were both fatty “blue” fish (fresh tuna, canned tuna without oil, mackerel, sardine, salmon) and fatty fish canned in oil (tuna, sardine, anchovy).

This population-based study from southern France reviewed nutritional data from a dietician-administered food-frequency questionnaire to assess the associations of dietary fat with the risk of AMD. AMD was classified from retinal photographs using the international classification and included neovascular age-related macular degeneration, geographic atrophy, soft indistinct drusen, and soft distinct drusen associated with pigmentary abnormalities.

Results of dietary fat analysis showed that high total, saturated, and monounsaturated fat intake were linked to increased risk for AMD, while total polyunsaturated fatty acid was not significantly associated with AMD. Review of fish intake showed that total and white fish intake was not significantly associated with AMD, but intake of fatty fish more than once a month was associated with a 60% reduction in AMD.

Read more about AMD

Learn about other food sources for nutrients important to help fight macular degeneration, including Omega-3 Fish Oil

Source: Dietary fat and the risk of age-related maculopathy: the POLANUT Study.

Eur J Clin Nutr. 2007 Feb 14; Inserm, Research Unit U593 for Epidemiology, Public Health and Development, Bordeaux, France, Universite Victor Segalen Bordeaux 2, Bordeaux, France.