Blinded by the Bites: Beware of These 7 Worst Foods for Eye Health
A healthy diet is essential for good overall health. But do you know that the diet can also affect your eyesight?
Your eyes require sufficient nutrients like Vitamin C, omega-3, and minerals.
Lacking these nutrients can lead to vision problems and eye diseases.
On the other hand, eating certain foods in excess can be harmful to your eye health.
Eye health has become a major issue worldwide.
According to the American Academy of Opthalmology, over 2.9 million Americans of age 40 and older have low vision.
In this article, we will learn about some of the worst foods for eye health, which can cause various conditions.
Bread and Pasta
The simple carbohydrates found in white bread and pasta increase the risk of Age-Related Macular Degeneration (AMD).
It is one of the major causes of vision loss in older adults.
The body digests this simple carb very quickly, which causes a sudden increase in blood sugar, which may make it the major cause of vision loss.
To prevent this, your health professional may recommend switching to whole-grain bread and pasta.
Fried foods
Deep-fried foods are cooked in trans fats, which raises your LDL (low-density lipoprotein) or bad cholesterol.
They also create free radicals, which can damage and kill healthy cells.
This can lead to eye diseases such as AMD and Diabetic Retinopathy.
You can fight these free radicals by eating fruits and vegetables and having Vitamin C.
Some such foods include oranges, tomatoes, bell peppers, and other citrus fruits.
Processed meat
The salt in Bacon, hot dogs, and deli meats makes them full of sodium.
A human body’s daily maximum sodium intake must be 2300 mgs or less.
This sudden excessive sodium intake leads to high blood pressure or hypertension.
This can cause the following conditions in the eyes:
- Hypertensive retinopathy: Damaged blood vessels causing vision loss or blurry vision
- Choroidopathy: Fluid buildup behind the retina
- Neuropathy: Blood flow blockage that kills nerves and causes lost vision
Margarine
Margarine is made with vegetable oils containing unsaturated or good fats.
It may be better than your regular butter, but some also have trans fat.
Trans fat increases cholesterol levels and higher the risk of heart and eye problems.
The more solid margarine, the more trans fat it has.
Try to choose a spread or liquid kind instead of a stick, or you can go with brands having 0 grams of trans fat on the labels.
Sugary drinks
Sports and energy drinks, soda, lemonade, and other sweetened drinks contain 5 to 10 teaspoons of sugar.
They are one of the most common calories and added sugar sources in the U.S. diet.
All these sugars increase the risk of type 2 diabetes and heart disease.
This can lead to eye diseases such as Age-related Macular Degeneration and Diabetic Retinopathy.
You can avoid these and drink water; it is the best bet for a healthy drink.
Alcohol
While alcohol is not a food, it can cause severe problems when it enters the body, including eye diseases.
Drinking too much alcohol can lead to cataracts at an earlier stage, which causes cloudy areas in the eye lens.
This can also lead to other eye conditions, like Age-related Macular Degeneration (AMD) and Retinal Vein Occlusion (RVO).
Toppings and dressing
Toppings like mayonnaise, salad dressings, and jelly are very harmful to the eye and overall health.
These are rich in trans fat and sugar, can increase cholesterol levels, and lead to Age-related Macular Degeneration.
Improving eye health
Some foods like fish, nuts, citrus fruits, and leafy green vegetables can help improve your eyesight.
Fish contain enough omega-3 fatty acids to help in vision development and dry eyes.
Leafy green vegetables and citrus fruits are rich in Vitamin C, an antioxidant, and help prevent age-related vision defects.
Other minerals like zinc, copper, and beta-carotene benefit eye health.
Conclusion
The food you eat can significantly impact your eye health.
Avoiding foods like sugary snacks, processed foods, white bread, and trans fats should be avoided.
While foods that are rich in antioxidants, vitamins, and minerals should be a priority in the diet.
Regular eye exams and other healthy habits like eye exercises can help maintain good eye health.
Consult your doctor if you have difficulty seeing objects; they may recommend proper treatment.
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