Want Healthy Eyes? Avoid These Seven Types Of Foods
Maintaining eye health is crucial, and diet plays a significant role in this. Just like certain foods can be beneficial, others can be detrimental to eye health if consumed excessively. Here are some foods to avoid or limit to keep your eyes healthy.
1) Sugary Foods And Beverages
High sugar intake can lead to diabetes, which increases the risk of diabetic retinopathy, a condition that damages the blood vessels in the retina. In the first and most common stage, non-proliferative diabetic retinopathy (NPDR), this swelling can distort the retinal surface. This distortion can cause general blurriness, floaters, and difficulty focusing.
Examples of sugary foods to avoid are:
- Candy
- Sugary cereal
- Soda
- Sweetened drinks
2) Trans Fats
Trans fats can increase cholesterol levels, leading to a higher risk of age-related macular degeneration (AMD). AMD is a progressive eye condition that primarily affects older adults and is a leading cause of vision loss in people over the age of 50.
The macula is the central part of the retina, responsible for sharp, central vision needed for activities such as reading and driving. AMD specifically involves damage or deterioration of the macula, leading to a loss of central vision. AMD does not typically cause blindness but can cause severe vision loss in later stages.
Examples of foods high in trans fats to avoid are:
- Fried foods in low quality oils (vegetable oil, canola oil, peanut oil, etc.)
- Margarine
- Processed snack foods
3) High-Sodium Foods
Excessive sodium can contribute to high blood pressure, which is linked to an increased risk of hypertensive retinopathy, a condition affecting the retina.
Damage to the retina from high blood pressure can result in symptoms like blurred vision, headaches, and vision loss. It progresses through stages of increasing severity, starting with subtle changes in the retinal arteries and potentially advancing to extensive retinal hemorrhages, swelling, and optic nerve damage.
Examples of foods high in sodium to avoid are:
- Processed and canned foods
- Fast food
- Deli meats
4) Refined Carbohydrates
Foods with a high glycemic index can cause blood sugar spikes, just like foods and drinks high in sugar, which may lead to the development of diabetes and its associated eye problems such as diabetic retinopathy.
The damage caused to blood vessels and swelling of the eye during the first stage of diabetic retinopathy decreases circulation and slowly deprives the retina of oxygen. The second advanced stage of the disease is proliferative diabetic retinopathy (PDR). It is during this stage that most people begin to realize they have a problem seeing.
Examples of foods high in refined carbs to avoid are:
- White bread or rice
- Pastries
5) Alcohol
Excessive alcohol consumption can lead to liver damage, which can impact the absorption of essential vitamins needed for eye health. Alcohol consumption has also been linked to an increase in the risk of cataracts.
Cataracts are a common eye condition characterized by the clouding of the usually clear lens of the eye, leading to a decrease in vision. This cloudiness can cause symptoms such as blurry vision, difficulty with glare, faded colors, and trouble seeing at night.
It is recommended to limit alcohol intake to moderate levels.
6) Saturated Fats
An excessively high intake of saturated fats can contribute to cardiovascular diseases, which can, in turn, affect the eyes by impairing blood flow. Remember: we do all need healthy fats in our diets to fuel our bodies properly. Eating healthy sources of fats is essential to our diets. It is when we over consume them that they may cause problems.
One outcome is an increased risk of Central Retinal Vein Occlusion (CRVO), which occurs when the main vein that drains blood from the retina becomes blocked, often due to atherosclerosis or blood clots associated with cardiovascular conditions. It can cause sudden, severe vision loss.
Examples of foods high in saturated fats are:
- Fatty cuts of meat
- Butter
- Cheese
- Full-fat dairy products
7) Caffeine
While moderate caffeine consumption is generally safe, excessive intake can lead to increased intraocular pressure, which is a risk factor for glaucoma. One of the most common eye diseases among adults, glaucoma, affects nearly three million Americans and is the second leading cause of blindness in the nation.
Glaucoma encompasses a range of conditions that cause damage to the optic nerve due to increased pressure in the fluid of the eye. This fluid drains typically where the iris and cornea meet through mesh-like tissue. When the body overproduces fluid or drainage is inhibited, pressure builds up.
Limit caffeine to moderate levels (1-2 cups of coffee per day).
Asheville Vision And Wellness: Your Eye Nutrition Experts
To keep your eyes healthy, focus on a balanced diet rich in vegetables, fruits, whole grains, and lean proteins. Foods high in antioxidants, omega-3 fatty acids, and essential vitamins (such as A, C, and E) are particularly beneficial for eye health.
At Asheville Vision and Wellness, we care about your eye health. Since 1989, our group has been focused on providing high-quality vision care to our patients. We appreciate your trust in us for all of your visual needs. Our experienced staff operates as a team, and we are totally committed to providing you with superior service.
That is why we offer eye-related nutritional counseling, including education and strategies for healthy eating and lifestyle changes. For more information about our eye exams, eye health counseling, or medical treatments, contact us today.