Worst Foods for Eye Health

Have you ever heard that you should eat carrots every day to maintain good eyesight? The idea that carrots are good for the eyes became well-known largely due to a World War II propaganda campaign. During the war, the British Royal Air Force successfully used radar technology to detect enemy planes at night, but to keep this technology a secret, the British government spread the story that pilots’ improved night vision was due to eating a large quantity of carrots. This myth was embraced by the public and persisted long after the war had ended. Although carrots do contain beta-carotene and are a vital source of promoting quality vision as well as preventing night blindness and dry eyes, the story exaggerated their effects on vision. 

Not surprisingly, the best foods for your vision are also the best foods for your overall health. Conversely, the worst foods for eye health can also wreak havoc on other parts of the body. The best foods for eye health include leafy greens (spinach, kale and collard greens), fatty fish (salmon, mackerel and tuna), carrots, citrus fruits (oranges, grapefruit and lemons), nuts and seeds (almonds, sunflower seeds, walnuts) and eggs. The worst foods for eye health and why are listed below:

1. Simple Carbohydrates: Although hard to resist, simple carbs found in pasta and white bread have been linked to a higher risk of eye disease. Simple carbs can lead to rapid spikes in blood sugar levels. These spikes can damage blood vessels in the eyes causing vision-related issues. 

2. Sugary Foods and Beverages: High sugar intake can lead to diabetes and diabetic retinopathy, an eye condition that damages blood vessels in the retina that may result in vision loss. Sugar also contributes to inflammation and oxidative stress, which can accelerate age-related eye diseases like cataracts and macular degeneration. 

3. Fried Foods: Often high in trans fats and unhealthy oils, friend foods can increase cholesterol, clog blood vessels and impair circulation to the eyes. Fried foods often contain acrylamide, a compound formed during frying that may contribute to oxidative stress, an imbalance between free radicals and antioxidants that can lead to cellular damage in the eyes. 

4. High Sodium: High blood pressure, also known as hypertension, is closely linked to a high sodium diet. Increased blood pressure can cause hypertensive retinopathy, another eye condition that damages blood vessels in the retina, potentially resulting in vision loss. Limit processed meats like hot dogs, bacon, deli meat, canned soups, pre-packaged frozen meals, processed cheese, pickled foods, bread and bakery products. 

5. Saturated and Trans Fats: Foods made with hydrogenated oils and trans fats are some of the worst offenders to eye health. Margarine, while touted as a healthy alternative to butter, is full of trans fats. Swap unhealthy fats for polyunsaturated fats like omega-3 fatty acids, which are known for reducing dry eye and inflammation, improving tear production and supporting retinal health. 

6. Condiments and Dressings: Despite how they can enhance the delicious flavors of your favorite foods, skip condiments and dressings whenever possible. Not only is it better for your waistline, avoiding excess amounts of these add-ons will negate any contributing side effects to eye health. While not inherently bad, condiments and dressings typically contain high sodium, added sugars and unhealthy fats. Examples include mayonnaise, creamy salad dressings and jelly. Opt instead for olive oil-based salad dressings and low sodium options. 

What you eat is just one piece of the puzzle. To learn specifics about your eye health, how to improve your vision and the steps you can take to protect vision loss, schedule a comprehensive eye exam at Skyline Vision Clinic by 719-630-3937 or WEBSITE.