Unhealthy food habits may not impact the eyes immediately, but they can give birth to various diseases that eventually affect eye health. For healthy eyes, experts recommend eating meals rich in omega-3 fatty acids, antioxidants, zinc, and vitamins A, E, and C. These nutrients are found in citrus fruits, leafy greens, eggs, seeds, nuts, and fatty fish. At the same time, experts recommend avoiding specific foods like those discussed below.

Sweetened drinks
Sodas, sports drinks, and energy drinks are laden with artificial sweeteners. One serving of these drinks is estimated to have seven to ten tablespoons of sugar! Since the sugar is in liquid form, it gets easily absorbed into the body and the bloodstream. Such a high amount of sugar is associated with a higher risk of heart disease, age-related macular degeneration, and type 2 diabetes, all of which can affect eye health.

Saturated and trans fat
Pizza, donuts, fried chicken, coffee creamers, cakes, cookies, pies, and sweets are all rich in saturated and trans fats. These fats increase bad cholesterol in the blood, clogging the arteries and affecting the blood supply to the eyes. One should substitute these harmful fats for unsaturated fats like omega-3 fatty acids, which reduce the risk of eye diseases like macular degeneration. Some recommended foods with omega-3 are cod liver oil, sardines, oysters, nuts like walnuts and almonds, and seeds.

Sodium-rich foods
Processed foods and red meats like hot dogs, sausages, ham, bacon, deli meat, and canned foods are high in salt since they need to be preserved for a long time. Such high-sodium foods increase the risk of hypertension or high blood pressure. These conditions can cause fluid accumulation behind the retina, stop the blood supply to the nerves, damage blood vessels, and impair eyesight. Studies show that a high sodium intake can also increase the risk of cataracts. Adults are advised to have a daily salt intake of no more than six grams.

Refined carbohydrates
White flour, white bread, white rice, pastries, sodas, snacks, muffins, cookies, and breakfast cereals are high in refined carbohydrates. The refining process strips these foods of vitamins, fiber, and other essential nutrients. While products made of refined carbs may taste good, they cause blood sugar spikes after digestion. This, in turn, increases the risk of diabetes, age-related macular degeneration, hypertension, and high cholesterol, all of which can lead to poor eye health.

Most eye-related diseases arise due to age, but food habits also play a significant role in their development. Diabetes is one such health risk that may lead to complications like diabetic retinopathy or even blindness. Uncontrolled blood sugar levels may further cause cataracts, where the eyes’ natural lens gets cloudy.

Another common eye disease is age-related macular degeneration (AMD). Usually, those over 50 are affected by this disorder, but unhealthy eating habits can increase the risk and worsen the symptoms. AMD is caused due to abnormalities in the macula, the part of the retina that ensures clear central vision. Its symptoms include visual distortion, blurriness, and dark spots.