A new study from the National Eye Institute has found that eating foods high in dietary nitrates—mainly from vegetables—may lower the risk of advanced age-related macular degeneration (AMD), a leading cause of vision loss in older adults. This discovery could offer a simple and natural way to help protect your eyesight as you age.
AMD affects the central part of the retina, called the macula, which is responsible for sharp, straight-ahead vision. It can make it hard to read, drive, or recognize faces. It’s the most common cause of blindness in Americans over 65. With the number of older adults in the U.S. expected to nearly double by 2050, finding ways to slow or prevent AMD is more important than ever.
The study looked at data from two large, long-term clinical trials—the Age-Related Eye Disease Study (AREDS) and AREDS2—which included nearly 7,800 participants and more than 13,000 eyes. The researchers wanted to see if there was a connection between the amount of dietary nitrate people consumed and how likely they were to develop late-stage AMD over time.
Dietary nitrates are compounds found naturally in certain vegetables, especially leafy greens like spinach, lettuce, beetroot, and celery. In the body, these compounds can help improve blood flow and reduce inflammation, which may benefit eye health.
The researchers found that people who consumed more dietary nitrates had a lower risk of progressing to the late stages of AMD. This included a reduced risk of both major forms of advanced AMD: geographic atrophy (GA), where the retinal cells slowly die off, and neovascular AMD (nAMD), which involves the growth of abnormal blood vessels in the eye.
Interestingly, this protective link did not appear with other eye diseases, suggesting the benefit is specific to AMD. The researchers also found that people who followed plant-focused eating patterns—especially the Mediterranean diet—tended to consume more nitrates. The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, and healthy fats like olive oil.
The research team, led by Geoffrey K. Broadhead, believes that the benefits of nitrate intake come mainly from eating more plant-based foods. They suggest that promoting a vegetable-rich diet, particularly one similar to the Mediterranean diet, could be a valuable step in slowing AMD progression.
The findings were published in JAMA Ophthalmology and support growing evidence that what we eat can have a powerful effect on our eye health. While more research is needed to confirm exactly how nitrates protect the eyes, this study adds another reason to load your plate with green, leafy vegetables.
For those concerned about vision loss or looking to take simple steps to protect their eyes, focusing on a plant-rich diet with plenty of nitrate-containing vegetables could make a difference. It’s an easy and natural change that may help you see clearly for longer.
If you care about eye health, please read studies about how vitamin B may help fight vision loss, and MIND diet may reduce risk of vision loss disease.
For more information about eye disease, please see recent studies about how to protect your eyes from glaucoma, and results showing this eye surgery may reduce dementia risk.
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