Get One Can of This Each Week for Better Eyes

Medically reviewed in February 2021

Your standard shopping run should include a can of this each week to help your eyes: tuna.

According to a study of middle-aged women, eating at least one serving of canned tuna per week may reduce the risk of developing age-related macular degeneration (AMD) by as much as 45 percent.

Sight Stealer
When it comes to age-related health concerns, few of us worry much about going blind. But research shows that over 9 million people in the United States have signs of AMD, a vision problem that destroys the sharp, central vision we rely on to do things like read and drive. And AMD is the leading cause of vision loss in people over the age of 60. Fortunately, you can reduce your risk of the condition with smart everyday choices -- like eating tuna every week. (Find out what vision changes are normal for aging eyes and what may be a sign of problems to come.)

Eye Candy
New research in women showed that those with a high intake of fish fat -- specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- were about 35 percent less likely to develop AMD over a 10-year period. And the women who ate one or more servings per week of canned tuna or dark-meat fish (such as salmon or sardines) were 45 percent less likely to develop the sight-stealing condition. Although the recent study involved only women, previous research has shown eating fish to be protective in both genders. Other ways to reduce AMD: Control your blood pressure, manage your weight, and don't smoke. A nutritious heart-healthy diet rich in antioxidant vitamins and zinc may help, too. (Here are more foods you should eat for better eye health.)

One fish caveat: If you eat dark-meat fish, steer clear of king mackerel, which is high in mercury. Instead, choose North Atlantic mackerel, which has lower levels of the heavy metal. (Here's a list of low-mercury fish.)

Invest in a pair of sunglasses and you may see better, longer.

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