What Foods Are Good for Eye Health?

The top 12 foods that are essential for eye health include:

1. Red peppers
2. Sweet potatoes
3. Sunflower seeds and nuts
4. Dark, leafy greens
5. Salmon or other 
6. Lean meat and poultry
7. Beans and legumes
8. Eggs
9. Squash
10. Broccoli and brussels sprouts
11. Oysters
12. Almonds

Some important nutrients, their functions in the eyes, and the richest food sources are mentioned below:

Because certain foods promote eye health, others can harm the eyes. Any foods that are harmful to your heart can prove deleterious to your eye health. Therefore, junk foods are a big “no” when considering your eye health.

Some worst foods for eye health include:

1. Bread and pasta: Simple carbohydrates found in bread and pasta digest quickly leading to an increase in blood sugar levels. Higher blood sugar levels can increase the risk of age-related vision loss in elderly people.
2. Processed meats: Processed meats such as hot dogs, bacon, and deli meats are loaded with sodium. High blood pressure is the outcome of a salt spike. Salt spikes can result in the following eye conditions:
   • Hypertensive retinopathy (blood vessel damage leading to blurred vision or vision loss)
   • Choroidopathy (buildup of fluid below the retina)
   • Neuropathy (blockage of blood flow that kills nerves and leads to vision loss)
3. Fried foods: Deep-fried foods can increase bad cholesterol levels, leading to heart disease, stroke, and type II diabetes. These can build up free radicals in the eye and can damage eye cells.
4. Sugary drinks: Sugary drinks can cause sugar spikes, leading to various conditions such as:
   • Diabetic retinopathy
   • Vision loss
5. Shellfish: High mercury levels in shellfish can be problematic for a certain population and can cause eye damage. These populations include:
   • Pregnant women
   • Children
   • Older adults

A well-balanced diet can provide you with all the eye-healthy nutrients you need. Typically, most Americans get essential eye-healthy nutrients through their diet without taking supplements.

Your ophthalmologist may recommend supplements only if you have age-related vision loss.

It’s never too late to start eating healthy before being diagnosed with a serious health problem.

Some other ways to promote eye health include:

1. Wear sunglasses to prevent the damage caused by UV rays.
2. Use protective eyewear or safety goggles if your job involves hazardous acts causing eye injury. For example, people playing the following sports must wear protective glasses:
   • Ice hockey
   • Racquetball
   • Lacrosse
3. Look away from the computer screen after using it every 20 minutes. Some of the complications of too much screen time include:
   • Eyestrain
   • Blurry vision
   • Trouble focusing at a distance
   • Dry eyes
   • Headaches
   • Neck, back, and shoulder pain
4. Quit smoking because smoking can cause the following conditions:
   • Optic nerve damage
   • Macular degeneration
5. Go for a regular eye examination because it is essential to identify any eye abnormalities and provide maximum protection to your eyesight. A comprehensive eye examination might involve:
   • Enlisting your personal and family medical history.
   • Vision tests to identify any eye abnormalities.
   • Test eye functioning.
   • Checking eye pressure to identify glaucoma.
   • Examination of your eye before and after dilation.