Your eyes require a constant source of nutrients to thrive and properly work to support good vision. While no particular food can truly destroy your eyesight, regularly eating foods high in sugar, poor fats and salty foods can impact your health and even cause conditions that can damage your eyes.
Eating a diet rich in fruits, vegetables, grains and healthy fats can defend your eyes. Here’s a list of foods and food groups you need to limit to help maintain healthy vision.
Sugary Foods and Sweets
We all need sugar for energy and in normal quantities it is not harmful but if you eat foods that contain added sugar such as biscuits, cakes, pastries, sweets etc your blood glucose levels can skyrocket. Too much sugar can lead to health issues such as diabetes which can cause eye problems.
You do not need to cut out all sweet foods. Instead, have treats now and again, and choose fresh, naturally sweet foods like fruit more often.
Sugary Drinks
Some energy drinks, sweetened beverages, sweetened juices, and other beverages are high in added sugar and provide little else.
If you do drink them on a regular basis then it is possible to overeat calories and strain your blood sugar levels. If you already have a condition which can be affected by eyesight such as the diabetes you have in these circumstances it may be best to not drink them at all.
Deep-Fried Foods
Deep-fried foods like fried chicken, French fries, doughnuts and other fried foods are very high in fat and calories. Regular consumption of these foods can lead to poor diet and impact metabolism and heart health.
Because the eyes depend on a healthy blood supply, supporting your overall cardiovascular health is also important for maintaining healthy vision.
Processed Meats
Bacon, sausages, hot dogs and other processed meats can be high in sodium and saturated fat. Eating large quantities of them frequently can create an unbalanced diet and may also contribute to health problems, such as high blood pressure.
Alternatively, look at healthier sources of protein such as fish, eggs, beans and lentils, and lean meat.
Salty Processed Foods
Some foods such as potato chips, canned or pre-packaged foods, snack foods, some pre-made foods, and some instant foods can have too much salt. Having too much salt in your diet can cause your blood pressure to be too high which can increase the risk for some eye problems.
Monitor food labels when you are able and select whole or foodstuffs that are minimally processed on the more often.
Foods High in Unhealthy Fats
Eating food that contains a high amount of saturated and trans fats can also prevent you from having a healthy diet. When you fill your diet with these types of foods such as fried foods, processed snacks, baked goods and other foods in packages, you may have less room for vitamin- and nutrient-rich foods.
The Way to Go is to consume real healthy fats from sources like fish, nuts, seeds and some plant oils.
What Should You Eat for Healthier Eyes?
Rather than focusing only on what to avoid, build your diet around foods that provide nutrients important for overall health and vision. Consider adding:
- Dark leafy greens such as spinach and kale
- Fish rich in omega-3 fatty acids, such as salmon, tuna, and halibut
- A variety of colourful fruits and vegetables
- Whole grains
- Nuts and seeds
- Lean sources of protein
A diet alone won’t keep your eyes healthy; you need good eye health habits as well. For instance, eye exams are important, because certain eye diseases may not cause any symptoms in their early stages.
Make Eye Health Part of Your Routine
Your diet is only one part of the picture when it comes to maintaining your health and your vision. Lifestyle is equally as important. Maintaining a healthy weight, being physically active, not smoking, keeping your eye condition under control and managing other conditions such as high blood pressure and diabetes, keeping your eyes safe from the sun and regular eye checks can help.
If you have blurred vision, difficulty seeing clearly, continued eye irritation or loss of vision, then foods won’t do the trick. Make an appointment for an eye exam so we can test your eyes and eliminate the need for any further treatment.
Manage your vision and eye health proactively. Schedule your eye appointment with Prof Chameen to receive an eye exam and tailored guidance to suit your eye care requirements.
FAQ
1. How do I care for my eyes??
Eat in moderation foods high in added sugar, saturated fat, sodium, and calories, such as soda and other sweetened beverages, desserts, deep fried food, processed meats, snack foods, and junk foods.
2. Can eating too much sugar damage your eyesight?
Eating sugar doesn’t necessarily damage your eyes, but higher blood sugar levels and diabetes can be risk factors for some eye diseases. Keeping your blood sugar within a healthy range can help protect your eyes.
3. Are fried foods bad for eye health?
Eating fry foods on a consistent basis may lead to an unhealthy diet, which has a detrimental effect on overall cardiorespiratory and metabolic health. Opt for more baked, broiled, and steamer foods as much as possible.
4. What foods are good for your eyes?
A diet that includes dark green leafy vegetables, such as spinach and kale, and fatty fish, like salmon, tuna and halibut, is often promoted to benefit the eyes. Many fruits and vegetables are rich sources of these nutrients.
5. Is diet enough to protect my eyesight?
No. Eye health is just one factor in your overall health. Eating well is one essential part of looking after your eyes, along with having regular eye tests, getting plenty of exercise, managing health conditions, not smoking and protecting your eyes from UV damage.