What are the worst foods for eye health?

Does what I eat affect what I see? Generally speaking, we know that some foods are not very good for overall health. But have you ever considered that certain foods do not support healthy vision and may lead to vision loss? Scientific research shows that many eye problems are related to poor diet and nutrition.

The health of your eyes is directly related to the health of your heart and blood vessels. Processed foods purchased in supermarkets are high in saturated fat, an unhealthy fat that can raise blood cholesterol levels. Saturated fats found in red meat, dairy, fried foods and junk food can cause plaque to form in blood vessels. The blood vessels supplying the eyes are very small and can become clogged easily.

What foods are bad for your eyes?

1. Simple carbohydrates

While delicious, the carbohydrates in pasta and white bread have been linked to a higher risk of eye disease. When simple carbohydrates are broken down, it causes a spike in blood sugar. Blood sugar is used by the body for energy, but blood sugar spikes caused by poor diet are a risk factor for diabetes. A diet rich in simple carbohydrates can also lead to weight gain and increase the risk of high cholesterol and heart disease. All of these can affect eye health.

A study on dietary glycemic index and age-related macular degeneration (AMD) suggests that patients at risk for AMD may benefit from lowering levels of simple carbohydrates.

2. Sodium

A high-sodium diet and frequent salt intake may lead to high blood pressure. Foods rich in sodium include:

• hot dog
• bacon
• deli meat
• canned food

Over time, high blood pressure can cause serious damage to the eyes, including damage to blood vessels, accumulation of fluid under the retina, and blockage of blood flow leading to nerve death. All of these can lead to blurred vision and loss of vision.

3. Saturated fat and trans fat

Health experts recommend staying away from foods containing hydrogenated oils and trans fats. Cooking oils with less than four grams of saturated fat per tablespoon are recommended. Margarine is considered a healthy alternative to butter, but is rich in trans fats, which can increase blood cholesterol levels. Swap unhealthy fats for polyunsaturated fats, such as omega-3 fatty acids.

4. Condiments, ingredients and seasonings

Why are all the best foods unhealthy for us? Mayonnaise, salad dressing, and even jelly are high in fat, which can be bad for our eyes (and overall health).

5. Sweet drinks

Sodas, sports drinks, energy drinks, and other sweetened beverages can contain up to 7 to 10 tablespoons of sugar per cup. Adding so much sugar can lead to a higher risk of type 2 diabetes, heart disease and age-related macular degeneration.

Can an unhealthy diet cause cataracts?

Cataracts are when the natural lens of the eye becomes cloudy. Proteins in the lens break down, resulting in blurred vision, reduced color resolution, light sensitivity, and night vision.

Aging is the most common cause of cataracts. However, limiting alcohol intake and maintaining blood sugar play important roles in healthy vision.

If blood sugar remains high, the lens of the eye will swell. The lens also converts blood sugar into sorbitol, a substance that can accumulate in the eye and potentially cause cataracts. Maintaining healthy blood sugar levels is especially important for people with diabetes.

What is age-related macular degeneration?

Age-related macular degeneration (AMD) is an eye disease that causes the macula, the layer at the back of the eye that records the images we see, to deteriorate. These images are then sent to the brain via the optic nerve and this is what we see! AMD is the leading cause of vision loss in people over the age of 50. Aging is the biggest risk factor (as the name suggests), but high blood pressure and poor diet also increase the risk.

Is there a link between a healthy diet and macular degeneration?

The macula is an environment filled with large amounts of cell-damaging free radicals. Antioxidant-rich vitamins and minerals may prevent AMD by neutralizing free radicals. These include vitamin A, vitamin C, vitamin E and zinc.

There is substantial scientific evidence that a diet rich in antioxidants and anti-inflammatory substances can reduce the burden of eye disease and eye problems.

10 foods to protect your eyes

There are differences in Omega-3 fatty acids, lutein, beta carotene, and zeaxanthin; research has found that certain combinations of vitamins and minerals in foods may help protect the eyes from vision loss.

Zinc, copper, vitamin C, vitamin E and beta carotene are beneficial to eye health.

While many people believe that vision loss is an inevitable result of aging, these studies show that eating a healthy diet can significantly reduce the risk of eye problems.

Ten foods to protect your eyes

1. fish

A variety of fish are rich in Omega-3 fatty acids.

Fish rich in omega-3 oils are most beneficial.

Omega-3 fatty acids aid in vision development, retinal health and prevention of dry eye syndrome.

Fish with the highest levels of omega-3 fatty acids include:

• Anchovy
• Herring
• mackerel
• salmon
• sardine
• trout
• tuna

2. Nuts and Legumes

Nuts are also rich in Omega-3 fatty acids.

Nuts containing omega-3 oils and vitamin E protect eyes from damage caused by aging.

The following nuts and legumes are good for eye health:

• Walnut
• cashew
• brazil nuts
• Lentils
• peanut

3. Seeds

Many seeds, like nuts and legumes, are rich in omega-3 fatty acids and vitamin E.

Regular intake of vitamin E helps prevent age-related macular degeneration and cataracts.

Seeds containing Omega-3 or Vitamin E include:

• flax seeds
• chia seeds
• cannabis seeds
• sunflower seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C.

Vitamin C, like vitamin E, is an antioxidant that helps prevent age-related vision loss .

Citrus fruits rich in vitamin C include:

• orange
• lemon
• Grapefruit

5. Green leafy vegetables

Green leafy vegetables are rich in lutein, zeaxanthin and vitamin C, which are good for the eyes and can prevent cataracts.

Green leafy vegetables that promote eye health include:

• kale
• kale
• spinach

6.Carrot

Carrots are rich in beta carotene and vitamin A.

Yes, carrots can provide health benefits to your eyes because carrots get their orange hue from beta carotene.

Vitamin A is essential for good vision because it is part of the rhodopsin protein, which helps the retina absorb light.

7. Sweet potatoes

Sweet potatoes, like carrots, are rich in beta-carotene.

Beta-carotene helps with night vision, the eye's ability to adjust to darkness. Sweet potatoes are also rich in vitamin E, an antioxidant.

Sweet potatoes also contain more than half of your daily vitamin C requirements and a small amount of vitamin E.

8. Beef, lean meats and poultry

Beef is rich in zinc, which has been linked to improved long-term eye health.

Zinc helps prevent age-related vision loss and macular degeneration. Zinc is abundant in the eye, particularly in the retina and the vascular tissue surrounding it.

Lean meat and poultry also contain vitamin A and zinc, which aid night vision.

9. Eggs

Eggs contain high levels of lutein and zeaxanthin, which help prevent age-related vision loss.

Eggs are also rich in vitamins C and E and zinc.

The zinc in eggs will help the body utilize the lutein and zeaxanthin in the yolk to protect the retina from harmful blue light while increasing the amount of protective pigments in the macula that control central vision.

10. Water

We all know that drinking more water helps prevent dehydration. But what you may not know is that staying hydrated can help relieve dry eye symptoms.

Diet Tips

In addition to these 10 foods, you should also consider adding plenty of other fresh fruits and vegetables to your plate.

Aim to eat at least two servings of fruit and five servings of vegetables each day.

Asparagus, berries, broccoli, cucumbers, eggplants, radishes and zucchini are all great alternatives when you want to add variety to your diet and maximize nutrient absorption.

Colorful foods are fun to eat, and as an added bonus, they're good for you and your eyes.