If you want to keep your eyes healthy and prevent macular degeneration and cataracts, you need to cut down on certain foods. These foods are filled with polyunsaturated fats, which cause inflammation, cell mutation, and clogged arteries. In addition to preventing eye health, these foods also affect other body systems. You should limit your intake of processed foods to prevent these diseases. But what should you avoid? Listed below are the best foods for eye health and what you should avoid.
Reduce risk of macular degeneration
The risk of age-related macular degeneration can be reduced by eating foods rich in omega-3 fatty acids. However, consuming large amounts of fish and limiting margarine and highly processed foods are still necessary. Fish also has the same effect as dark, leafy green vegetables. Researchers recommend eating at least two servings of fish per week. They also recommend avoiding high-calorie snacks and incorporating more omega-3-rich foods into their diets.
Reduce risk of cataracts
Studies have found that unhealthy diets contribute to the onset of cataracts. Consuming too much salt, sugar, and fried foods have been linked to increased risks of cataracts. Fortunately, a diet high in antioxidants can delay the onset of cataracts and reduce the risk of them occurring. Healthy lifestyle choices, like eating plenty of fruits and vegetables, can also help lower your risk of developing cataracts.
Reduce risk of night blindness
Some of the worst foods for your eye health can also increase your risk of night blindness. Omega-3 fatty acids and zinc are beneficial for the retina, which detects light. They also help reduce your risk of macular degeneration and retinal tears. A good source of these nutrients is almonds, sunflower seeds, and vegetable oils. Other foods to avoid are red meat and fish, processed foods, and processed sugars.
Reduce risk of age-related macular degeneration
While some people may be unaware of it, certain foods and supplements can help reduce the risk of age-related macular degeneration. While there is no known cure for macular degeneration, it can be prevented or controlled. To minimize your risk, try to limit the amount of processed food you eat, as well as fatty meat and sugar. It’s also a good idea to avoid smoking, as that increases your risk of developing age-related conditions.
Limit consumption of fatty meats
Research into the role of nutrition in eye disease has focused on the dietary intake of different macronutrients and micronutrients. However, the use of dietary parameters such as calories and timing of consumption is increasing. Although these trends are not applicable in clinical practice, they are supported by studies conducted in animal models. Nevertheless, the role of dietary factors in eye disease remains to be firmly established.
Limit consumption of refined carbohydrates
A recent study has investigated the relationship between refined carbohydrate consumption and childhood myopia. Refined-carbohydrate intake was negatively associated with the risk of myopia in both boys and girls. However, the association was marginal between the two sexes, which suggests that refined-carbohydrate consumption is not an independent risk factor in myopia development. In addition, screen time was associated with decreased risk, but not significantly. The findings are also not surprising, as boys are physically active than girls at all age levels.
Limit consumption of margarine
You can limit your consumption of margarine for your eye health. Most margarines are made from vegetable oils and are low in saturated fat. However, some types of margarine are high in trans-fat, which increases cholesterol and is a contributor to eye and heart problems. It’s best to stick to liquid margarine instead of sticks. Stick margarines often contain high levels of sodium. To limit your consumption of margarine, you can switch to olive oil and other healthier alternatives.
Limit consumption of butter
A diet rich in vitamin A and vitamin E can delay the onset of cataracts in humans. However, butter cannot improve eye health. However, it can delay the onset of other common eye problems, such as Age-related macular degeneration. Although diets rich in vitamins and minerals can improve eye health in some cases, butter cannot do so. Listed below are some healthy foods to eat instead of butter. To maintain eye health, limit butter consumption.