Foods Rich in Polyphenols—and Why They’re Eye-Protective

Colourful foods do more than look good on your plate—they protect your vision from the inside out

You’ve probably heard me talk about antioxidants like lutein and zeaxanthin, but there’s another group of powerful compounds that I often encourage my AMD clients to include: polyphenols.

Polyphenols are a family of natural compounds found in colourful fruits, vegetables, herbs, spices, and teas. They’ve been widely studied for their anti-inflammatory and antioxidant effects—and they play a protective role in eye health too.

Let’s explore how polyphenols work, why they matter for macular degeneration, and where to find them in your diet.

What Are Polyphenols?

Polyphenols are plant compounds that help protect the plant from environmental stress—like UV light, disease, or pests.

When we eat them, they offer similar protection to our own cells—including the delicate tissues in our eyes.

There are thousands of polyphenols, but some of the most relevant for AMD include:

• Flavonoids (in berries, herbs, green tea, onions)

• Anthocyanins (in purple and blue fruits and veg)

• Curcuminoids (in turmeric)

• Catechins (in green tea and cocoa)

• Resveratrol (in grapes, red cabbage, and dark berries)

Why Are Polyphenols Protective for the Eyes?

Polyphenols are known to:

• Reduce oxidative stress – neutralising free radicals before they damage retinal cells

• Lower inflammation – calming down immune pathways that drive AMD progression

• Support blood flow – helping nutrients reach the retina more effectively

• Improve mitochondrial function – which supports retinal energy production and slows degeneration

  
  

Several studies have linked higher polyphenol intake with a lower risk of chronic conditions—including cardiovascular disease, metabolic syndrome, and neurodegeneration—all of which share common root causes with AMD.

Best Polyphenol-Rich Foods for Eye Health

Here are some of my favourites that I regularly recommend to clients:

• Berries – especially blueberries, blackberries, raspberries, and strawberries

• Red cabbage – raw or lightly cooked to preserve its deep purple hue

• Green tea – rich in catechins with anti-inflammatory benefits

• Dark chocolate – opt for 85%+ cacao for a rich source of flavanols

• Herbs & spices – like turmeric, rosemary, oregano, thyme, and parsley

• Extra virgin olive oil – packed with polyphenols and healthy fats

• Beetroot & purple carrots – loaded with anthocyanins

• Black and red grapes – contain resveratrol and other flavonoids

• Red onions – especially when eaten raw

It’s Not Just About Colour—It’s About Variety

People often eat the same vegetables on repeat: carrots, peas, green beans. But the real magic happens when you:

• Mix up the colours

• Rotate your vegetables and fruit

• Add herbs and spices to every meal

• Choose rich colours like purple, red, dark green, and deep orange

  
  

A simple rule?

“Eat the rainbow”—but focus especially on the blues, purples, reds, and greens that are richest in polyphenols.

A Final Thought

Polyphenols aren’t just nice extras—they’re powerful protectors for your retina, your circulation, and your immune system.

And the best part?

They’re easy to get from real food once you know where to look.

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