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3 Worst Foods for Eye Health

Blog, Eye Exam, Eye Information, Eyeglasses, Face Shape

Proper nutrition is essential for your eyes and vision. The American Optometric Association (AOA) stresses the value of consuming plenty of antioxidants, including berries, for your eye health. And by combining that food choice with meat (or plant-based alternatives), nuts, and vegetables, you can start your journey toward healthier vision.


However, even though there are plenty of foods that support the eyes, there are some you should avoid. Let’s take a look at the worst foods for eye health and what you can eat instead. 

3 Worst Foods for Eye Health

What you put into your body can show in your eyes just as much as it can in your stomach. When you consume lots of processed food and empty calories, you may be doing your eyes a disservice.


Here are three of the worst foods for eye health:

#1: Salty Foods

Too much sodium isn’t good for anyone, especially for your eyes. So, think twice before reaching for store-bought salad dressing (which often contains high amounts of salt), and try making your own instead. You can do it with a little lemon and olive oil. It’ll have a dressing feel with a healthier twist. Add it to some spinach, or massage it into some kale, and you’ll be ready to go.


Another food that’s typically high in salt is a sandwich. A simple combination of white bread, lunch meat, and cheese may give you a significant dose of sodium when you could try homemade, whole-wheat bread and a thinly sliced chicken breast at home instead. Don’t forget to add your favorite veggies. 

#2: Sweets 

We know sugar can be one of the most challenging foods to avoid, but it’s not impossible. The key is to find healthy replacements and to keep cakes, candy, cookies, and other sweets out of your house. (Feel free to enjoy them in moderation and for special occasions.)


Instead of drinking soda, which has a high amount of sugar, have some iced water with sliced cucumbers, lemons, or strawberries. Infused water is a tasty way to make you feel like you’re having something sweet when you aren’t. (Not to mention, it can boost your water intake.)

#3: Foods High in Saturated or Trans Fats

It’s okay to have fries or another type of deep-fried food that’s high in unhealthy fats from time to time. However, eating foods like this every day won’t do your eyes any favors. Stick to foods that contain omega-3 fatty acids instead, such as fish.


And if you want something with a greasy consistency like fries, try making your own. We recommend using sweet potatoes. Cut them into wedges, or slice them into fry shapes–whatever style you prefer. Then, toss them in a little oil, add them to a cookie sheet, and pop them in the oven for a delicious afternoon snack.

3 Worst Foods for Eye Health

Summary: What Not to Eat If You Want Healthier Eyes

There is no single food that can guarantee you to have great eyesight, but there are plenty that can contribute to your eye health. For nutrition, we suggest consuming plenty of healthy, whole foods, such as berries, meat, and sweet potatoes. 


Some of the worst foods for eye health are processed foods that are abundant in sodium, sugar, and unhealthy fats. Instead of eating out every day, try prepping healthy alternatives at home to bring with you to work. Store them in the refrigerator in the break room, and take them out for healthy, delicious lunches or snacks when you need them. 

How can you ensure the healthiest vision? Schedule an eye appointment at your local For Eyes, and speak to an optometrist today.

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