Some people believe that seed oils, because of their high fat content, may have some association with the development of macular degeneration. However, these oils no longer contain trans fats.

Foods contain most of the vital nutrients we need for a healthy life, and even some that can reduce the risk of various health conditions.

Many foods are beneficial to eye health overall. Oils, in particular, have been studied for their impact on retinal health and diseases like macular degeneration, the leading cause of blindness in adults.

Keep reading to learn about the potential relationship between seed oils and macular degeneration and foods to consume or avoid if you have or are at a higher risk of developing it.

While some people have historically believed that seed oils high in certain fats may negatively affect eye health, there is no evidence that they cause macular degeneration. In the past, they may have contained trans fats.

Trans fats are unsaturated fats that have been hydrogenated and behave like saturated fats. They are sometimes called industrialized oils because they’re modified from their natural state to improve usability and shelf life in packaged foods. They may also be referred to as:

  • hydrogenated
  • partially hydrogenated oils

Historically, vegetable and seed oils that fell into this group were associated with a higher risk of various health problems, including macular degeneration. Examples of oils that may have fallen into this category include:

  • sunflower oil
  • canola oil
  • soybean oil

However, the Food and Drug Administration banned the use of partially hydrogenated oils, the primary source of industrial trans fats in commercially produced food items, in 2018. Small amounts of trans fats (<0.5 grams per serving) may still be labeled as 0 g.

Many oils, particularly extra virgin olive oil and omega-3 and omega-6 fatty acids, can benefit your eye health. A 2023 review of research outlined a food pyramid for eye health that recommends consuming:

  • 20 milliliters (ml) of extra virgin olive oil daily
  • 20 to 30 g of nuts daily
  • 4 servings of fish per week (for the omega-3 oils EPA and DHA)

Nuts and olive oil contain other types of healthy fatty acids, including:

The same researchers recommend avoiding or limiting sweets and red meat, which are at the very top of the pyramid in the smallest section.

Saturated fats seem to have the most significant negative impact on eye health. There’s a wide range of foods that contain these fats, but foods that contain them in high amounts include:

  • red meat, like beef and pork
  • cheese
  • butter
  • ice cream
  • fried foods

Eating these foods in large amounts may have negative health effects and cause you to eat them instead of other foods that better support your eyes and overall health.

Some oils can have some health benefits. However, natural oils that require little processing have been associated with better eye health or have protective qualities.

Specifically, carotenoids like lutein (LUT) and zeaxanthin (ZEA), and the polyunsaturated fatty acid docosahexaenoic acid (DHA) are all associated with good retinal health and may prevent or help reduce the effects of age-related vision changes such as macular degeneration. They also help protect the macula, an area in the center of the retina that’s responsible for sharp, central vision.

Dark leafy greens, yellow vegetables, and fish oils are among the richest sources of these nutrients, but some seeds also contain valuable amounts of LUT, ZEA, or DHA. These include seeds or berries like:

  • goji berries
  • pistachios
  • pumpkin
  • corn
  • peas

Flaxseed has many health benefits. It’s a good source of fiber and has benefits for your heart and digestive system. When incorporated into your diet or supplemented in the foods you eat, flaxseed can be good for you.

Flaxseed also contains alpha-linolenic acid (ALA), a precursor to omega-3 fatty acids, which may support eye health.

Flax oils are sometimes used to help other eye conditions, such as dry eye.

Many of the vitamins and minerals found in nutrient-rich foods can help support eye and overall health.

Some of the foods for eye health that experts recommend consuming daily include:

  • dark, leafy greens like spinach or kale
  • colorful vegetables, such as broccoli, carrots, squash, and bell peppers
  • whole grains, such as oats, brown rice, and quinoa
  • fruits that are high in vitamin C, like kiwi and oranges
  • legumes, such as beans, lentils, and peas, which are high in folic acid
  • nuts and seeds
  • extra virgin olive oil

Some doctors may recommend AREDS2 supplements to support your eye health if you have moderate to advanced macular degeneration. They may also recommend Ocuvite for nutritional support. These specifically formulated supplements contain essential nutrients in the necessary amounts to protect your eye health.

If you’re at an increased risk of developing macular degeneration and have questions about your diet, make sure to talk with your healthcare team or eye doctor.

Some people believe seed oils are associated with the development of macular degeneration because of their high fat content.

However, since the FDA banned trans fats in food products, these oils no longer contain industrialized fats.

Still, less processed oils are generally healthier and can have a protective effect on your overall health. It’s best to talk with a healthcare professional about your specific risk factors for eye diseases like macular degeneration and steps you can take to prevent or slow the progression of vision loss.