5 Healthy and Harmful Foods For Your Eyes

Intro

Just like any other part of the body, the eye needs proper nutrition and fuel to function to its greatest potential. Nutrition is a crucial aspect of eye health, and knowing what and what not to put in your body will help you lead a healthier and happier life.

We all know about some of the basic foods, like how carrots help with your eyesight, but did you know that avocados can help prevent macular degeneration, or that pasta may put you at higher risk of eye diseases. 

Below, we are going to break down 6 food to strengthen your eyes, and 6 food who might want to avoid! 

5 Healthy Foods 

1. Sweet Potatoes: Sweet Potatoes contain 200% of the daily recommended amount of Vitamin A, which is essential for maintaining the health and moisture of your eyes. It is extremely healthy when baked, and contains carotenoids, an antioxidant that gives them their orange color. Antioxidants is a substance in the body that removes harmful oxidizing agents from harming cells, therefore protecting your eyes. Sweet potatoes can also lower cholesterol levels and has beta carotene, which helps with macular degeneration. 

2. Bell peppers: Bell peppers provide the most Vitamin C per calorie, which will stimulate the blood circulation and blood vessels of the eyes, helping you prevent/slow down the development of cataracts. In addition, Bell peppers have Vitamin A and E, however they are in lesser amounts than Vitamin C. Vitamin A and C help strengthen the eye, while Vitamin E is important for regulating inflammation. 

3. Olive Oil : Olive oil has high amounts of vitamin E, and contains polyphenols which help to keep the cells within the eye youthful and functional. Olive oil also has high amounts of oleic acid, which has been shown to decrease the risk of age-related macular degeneration. However, not all olive oils are treated equal: 80% of antioxidants get removed from olive oil during refinement, so make sure to get extra virgin olive oil. 

4. Milk: Milk has high amounts of zinc and a bit of vitamin A, meaning it’s the perfect addition to your diet to strengthen both your bones and your eyes. Specifically, zinc helps deliver vitamin A to the eyes, and with the development of melanin, which protects the cornea. Some studies also suggest milk could also help with dry eye. 

5. Broccoli: While its not everyone’s favorite food, broccoli is packed with great stuff for your eyes! It has plenty of antioxidants to prevent against inflammation and cataracts, as well as beta-carotene which provides the benefits of Vitamin A. Broccoli also has plenty of Vitamin C, E, and K. It also has Lutein and zeaxanthin, powerful carotenoids that boost eye health. Together, all of this slows the progression of slight loss conditions. Broccoli is definitely a power food.

5 Hurtful Foods 

1. White Bread: While white bread may be found in many of our everyday foods, its primarily problem is simple carbohydrates. White bread, and even some types of pastas, all contain simple carbs, which can cause spikes in blood sugar. When broken down, simple carbs cause weight gain and lead to higher cholesterol levels, which have correlated risk for age-related macular degeneration(AMD). Higher blood sugar can lead to diabetic retinopathy as well. 

2. Processed Meats(Hot dogs, Bacon, etc): Most processed meats are loaded with sodium(salt), which can cause rises in blood pressure, leading to hypertension. Increased blood pressure can damage blood vessels and veins in the eye, creating hypertensive retinopathy and long-term damage to the eyes. Blockages of blood flow can also form from high levels of sodium, which kill nerves and causes vision loss. Buildups of fluids can also occur in the retina later down the line, so make sure to be mindful about the kind of meats you are eatings. 

3. Soda: Sweetened drinks like soda and sports drinks can sometimes contain 7-10 tablespoons of sugar, which poses a serious risk of diabetes and high blood sugar if not consumed with caution. Higher blood sugar can cause diabetic retinopathy, but can also swell the eye lens, increasing your risk for cataracts later in life. Limiting intake of soda and other sugary drinks is a great way to reduce your risk of eye diseases, while also ensuring you don't increase your blood sugar. 

4. Alcohol: While in the short-term, alcohol can cause blurry vision, double sight, and sometimes even problems with color perception, in the long-term it can cause serious issues. Doctors have found a link between alcohol consumption and the development of cataracts. Additionally, drinking more than 20 grams of alcohol per day has been found to increase early macular degeneration risk by 20%. 

5. Margarine: Margarine is a spread made from vegetable oils, so often people believe that it is “healthier” to butter. And well in some ways it may be, many margarines also contain trans fat, which increases your cholesterol and your risk for eye/heart related diseases. Usually, spreads and sprays contain less trans fat than sticks as they are less solid.  

Works Cited

AGEI Educational Team. "What's the Worst Food for your Eyes? Beware These 5." assileye.com, Assil Gaur Eye Institute of Los Angeles, assileye.com/blog/whats-the-worst-food-for-your-eyes/. Accessed 1 Dec. 2024.

MayoClinic Staff. "Vitamin A." mayoclinic.org, Mayo Clinic, www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945#:~:text=The%20recommended%20daily%20amount%20of,700%20mcg%20for%20adult%20women. Accessed 1 Dec. 2024.

Powell, Alyson. "Worst Foods for Your Eyes." Edited by Poonam Sachdev. webmd.com, Web MD, www.webmd.com/eye-health/ss/slideshow-worst-foods-eyes?scrlybrkr=ca081ede. Accessed 1 Dec. 2024.

Sanchev, Poonam. "10 Foods That Are Good for Your Eyes." webmd.com, Web MD, 29 Aug. 2024, www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods. Accessed 1 Dec. 2024.

Sissons, Beth. "What are the best vitamins for eye health?" Edited by Jared Meacham. medicalnewstoday.com, Medical News Today, 16 Feb. 2023, www.medicalnewstoday.com/articles/326758#:~:text=Zinc%20is%20a%20mineral%20that,the%20eyes%20from%20UV%20light. Accessed 1 Dec. 2024.

Vemont, Celia. "36 Fabulous Foods to Boost Eye Health." Edited by David Turbet. aao.org, American Academy of Opthamology, 21 Nov. 2024, www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes. Accessed 1 Dec. 2024.