The Cold-Water Fish That Guards Your Retina
Your eyes are made of living tissue that needs the right nutrients to stay healthy — and one of the most powerful of those nutrients is found in cold-water fish like salmon.
The Omega-3 Connection
Salmon is rich in DHA (docosahexaenoic acid), the primary omega-3 fatty acid found in cold-water fish. DHA concentrates directly in the retina and may prevent the plaque buildup that causes macular degeneration from forming there.
According to Dr. Steven Pratt, M.D., ophthalmologist at the University of California, San Diego, boosting your DHA by eating four 3.5- to 4-ounce servings of cold-water fish weekly is a powerful way to help prevent eye disease.
What the Research Says
A Johns Hopkins study published in the journal Ophthalmology found that eating fish and shellfish rich in omega-3 appears to protect against advanced age-related macular degeneration — even in people who smoked or were overweight, both known risk factors for the disease.
Cold-water fish may also help prevent retinopathy — damage to the retina — including blindness caused by complications from diabetes.
Beyond Salmon
Other cold-water fish rich in DHA and omega-3s include:
- Sardines
- Mackerel
- Herring
- Tuna
- Trout
Easy Ways to Eat More Salmon
- Grill it with a squeeze of lemon and fresh herbs
- Top a salad with flaked, baked salmon
- Try a honey-glazed salmon fillet for a weeknight dinner
- Make salmon tacos with avocado and slaw
