According to a recent article in the New York Times, researchers have found that diet may play a prominent role in preventing age-related macular degeneration, or AMD, the leading cause of severe vision loss in people over the age of 50. The findings, published in the Journal of Ophthalmology, are part of an ongoing study looking at age-related eye diseases and represent the first time that the risks for AMD have been calculated in relation to a person’s eating habits.

AMD is an age-related disorder that affects the area of the eye known as the macula, which allows you to see fine detail. AMD gradually destroys clear central vision, which is essential to seeing objects clearly and for reading. It can progress to blindness, and is the leading cause of vision loss in people 60 years of age and older in this country.

The root causes of AMD are not clearly understood, but certain things may predispose an individual to it. Race and gender seem to play a role, with a greater rate seen in Caucasian women, as well as family history. However, lifestyle seems to be a prominent factor. Smoking may increase a person’s risk for AMD, and studies have indicated a link with obesity. It is for this reason that healthy lifestyle choices are cited as ways to help maintain good eye health, including exercise and a sensible diet.

According to the study, specific nutrients are linked to an decreased risk of AMD, including vitamin C and E, lutein, zinc, and the omega-3 fatty acids D.H.A. and E.P.A. Interestingly, the one nutrient that has long been considered the key to good eye health, beta carotene, did not make this list.

Good sources of vitamin C are citrus fruits, and vitamin E can be found in beans, nuts, and green leafy vegetables. Seafood and whole grains contain zinc, and lutein can be found in a variety of green vegetables, including brussel sprouts, broccoli, spinach and kale. Fish and flax seeds are rich in omega-3 fatty acids.

Another important dietary consideration appeared to be the reduction of simple, starchy carbohydrates that have a high glycemic index. The glycemic index is a measure of a food’s effect on your blood glucose level. Foods that have a high glycemic index are quickly digested and absorbed into the body, resulting in a rapid spike in blood glucose levels. In order to compensate, your body must produce huge amounts of insulin, causing enormous strain on your pancreas. Foods that have a high glycemic index include highly processed foods, white bread, white sugar, and potatoes.

On the other hand, foods with a low glycemic index seemed to be the most beneficial. These cause a more gradual rise in blood sugar and insulin levels, and include proteins (nuts, meat and fish), most fruits and vegetables, and whole grains.

The onset of AMD is painless and can be gradual to the point of being undetectable. If you are over the age of 60 and are experiencing changes in your vision, consult your physician or eye care professional immediately. For more information, check out the National Eye Institute’s website about AMD

And take some time to consider what you do to your body, the consequences of which are often felt much later in life, when it is too late to turn back the clock. Making sensible choices now will go a long way in making you not only look and feel better, but possibly see better, as well.