Foods detrimental to eye health encompass sugary beverages, fried items, processed foods, and those high in sodium, as they are associated with conditions such as diabetic retinopathy, age-related macular degeneration (AMD), and inflammation. In contrast, foods beneficial for eye health are abundant in vitamins A, C, E, and omega-3 fatty acids, including leafy greens, fatty fish, citrus fruits, nuts, and eggs.
Foods to limit or avoid
• Sugary foods and drinks:
Excessive sugar intake can result in diabetic retinopathy and negatively impact retinal blood vessels.
• Processed and fried foods:
These types of foods frequently contain unhealthy fats and sodium, which can heighten inflammation, elevate blood pressure, and damage blood vessels.
• Refined carbohydrates:
Items such as white bread and pastries can trigger blood sugar surges, potentially exacerbating conditions like age-related macular degeneration (AMD).
• Excessive alcohol:
Heavy consumption of alcohol can result in dry eyes and damage to the optic nerve.
• High-sodium foods:
A diet high in salt can lead to elevated blood pressure, which may influence eye pressure. Foods that promote eye health
• Leafy green vegetables:
Kale, spinach, and other greens are rich in antioxidants such as lutein and zeaxanthin, which safeguard the macula.
• Fatty fish:
Salmon, tuna, and sardines are excellent sources of omega-3 fatty acids that can aid in preventing dry eyes and may reduce the risk of AMD and eye pressure related to glaucoma.
• Citrus fruits and berries:
Fruits like oranges and strawberries are abundant in Vitamin C, which is vital for the blood vessels in the eyes.
• Nuts and seeds:
Almonds, walnuts, and seeds are rich in Vitamin E and omega-3s, which contribute to the protection of eye cells.
• Eggs:
A valuable source of Vitamins A, E, and omega-3s, eggs are associated with a reduced risk of cataracts.
• Carrots:
Rich in beta-carotene, which the body converts into Vitamin A, essential for maintaining good vision.
