Foods That Can Damage Your Eye Health

What you eat has a huge impact on your overall health and your eyes are no exception. A healthy diet rich in vitamins, minerals and antioxidants can protect your sight, while some foods can increase your risk of vision problems over time.

Certain foods, when eaten in excess, may contribute to conditions like age-related macular degeneration, diabetic eye disease and cataracts. Here’s what to watch out for if you want to keep your eyes healthy and your vision sharper.

• Sugary foods and drinks - Excess sugar intake can raise your risk of type 2 diabetes, which is closely linked to diabetic retinopathy – a serious condition that damages the retina and can cause permanent vision loss. Fizzy drinks, sweets and high-sugar processed foods should be limited where possible to protect your eyes.

• High-salt foods - A diet high in salt can contribute to high blood pressure, which in turn can damage the tiny blood vessels in your eyes. This damage, known as hypertensive retinopathy, can lead to blurred vision or even sight loss. Limiting processed foods such as crisps, ready meals, and fast food can help support both eye and heart health.

• Fried and processed foods - Fats used in fried and highly processed foods are often unhealthy trans fats, which can increase your risk of developing high cholesterol and cardiovascular disease. Poor blood flow and clogged arteries can also negatively affect the eyes and increase your risk of age-related macular degeneration.

• Excessive alcohol - While the occasional drink is unlikely to cause harm, excessive alcohol consumption can deplete essential nutrients like vitamin A, important for healthy vision. Heavy alcohol consumption may also increase your risk of cataracts and optic nerve damage.

Best Foods for Eye Health

Cold water fish – Fish such as salmon, mackerel, tuna and sardines contain omega-3 fatty acids which are thought to protect the eyes from conditions like macular degeneration.

Leafy green veg – Spinach, broccoli, kale and collard greens are all packed with nutrients and contain lutein and zeaxanthin, pigments which are great for maintaining eye health.

Eggs – Eggs are full of lutein and vitamin A which can protect against dry eyes and night blindness. Plus, there are many easy ways to incorporate eggs into your diet.

Nuts – Rich in omega 3, nuts like pistachios, walnuts and almonds are great for boosting eye health.

Sunflower seeds – Snack on these tasty little seeds to add vitamin E and zinc to your diet.

Making healthier food choices, including plenty of these nutrient-rich options, can support long-term eye health and overall wellbeing. If you’re concerned about your eye health, regular eye health checks with your optician or GP can detect problems early, often before you notice any changes to your vision.