Worst Foods for Eye Health: What Seniors Should Avoid
In 2023, a study found that more than a quarter of seniors aged 71 and over had some level of vision impairment. Developing health and vision problems can severely affect how well you enjoy the natural beauty and community events of Carroll, OH.
The foods you eat can have a significant impact on your body. Too little of the good kinds means your body will struggle to work with the nutrients it currently has. Too many bad foods, and your body has to work overtime to expel any toxins.
Here are some of the worst foods for eye health that seniors should avoid.
The Link Between Nutrition and Vision
Poor dietary choices affect your body in a wide variety of ways. They can cause hypertension, diabetes, and obesity. All of these can compound vision problems that seniors are already susceptible to.
A common misbelief is that older adults need fewer nutrients because their metabolism is slower. However, the opposite is true. They need more nutrients because their bodies get worse at absorbing them.
Some key nutrients to focus on include:
- Vitamin A
- Vitamin C and E
- Lutein and zeaxanthin
- Zinc
These all play important roles in protecting eye health. For example, Vitamin A helps to prevent night blindness. Vitamin C and E protect against oxidative stress.
Worst Foods for Eye Health
Most people know the foods that are good for them to eat. Leafy greens, carrots, and fatty fish all help support eye health in seniors.
What's also important to know is what foods are bad for your diet and visual wellness. These are the worst foods for eye health, in no specific order.
Sugar Foods and Beverages
The first of the foods to avoid for your eyesight is anything filled with sugar.
Consuming too much sugar leads to spikes in blood glucose levels, which can cause long-term damage to the delicate blood vessels in the eyes. Damage to the blood vessels due to high glucose levels is called diabetic retinopathy.
This is especially concerning for anyone at risk of diabetes or who currently has the condition. It's best avoided by staying away from:
- Sodas and sweetened juices
- Candies and baked goods with refined sugar
- Breakfast cereals with high sugar content
In addition, avoiding sugary foods can improve your sleep quality and enhance your energy levels during the day.
Fried and Greasy Foods
Fried foods are high in trans fats and omega-6 fatty acids. Both of these components contribute to inflammation throughout the body, including the eyes.
Chronic inflammation is linked to the development of age-related macular degeneration (AMD). This condition can impair central vision.
Avoid foods such as fried chicken, french fries, and onion rings. Prepackaged snacks like chips and crackers are also full of trans fats.
At best, limit your fat food consumption to no more than a few times a month. The less you consume, the better your body will be for it.
Instead, try baking or air-frying foods instead of deep-frying. Incorporate omega-3-rich foods like walnuts and flaxseeds, which help counteract inflammation.
Processed Meats
Deli meats, bacon, and sausages often contain high levels of sodium and preservatives like nitrates. Excessive sodium intake can lead to high blood pressure. This can damage the retina's blood vessels and lead to hypertensive retinopathy.
Avoid foods like ham, salami, and other packaged lunch meats. Some healthier alternatives include turkey, chicken, and roast beef. Look for options that are lower in sodium and are sliced fresh from the counter.
Margarine and Hydrogenated Oils
Once promoted as a healthier alternative to butter, many margarine varieties are loaded with trans fats. Trans fats can lower good cholesterol and raise bad cholesterol. These fats also impair blood circulation and limit oxygen delivery to the eyes.
Examples to avoid include:
- Cheap margarine spreads
- Baked goods made with shortening
- Frozen pizzas and microwaveable meals
A healthy alternative is either olive oil or avocado oil. Look for spreads labeled "trans fat free".
White Bread and Refined Carbohydrates
Refined carbohydrates have a high glycemic index, which means they digest fast and cause rapid spikes in blood sugar. Much like sugary foods, this can contribute to insulin resistance and damage to the blood vessels in the eyes.
Try not to eat any white bread, white rice, or pasta. You should also stay away from pancakes and waffles made from refined flour.
Instead, opt for healthier bread choices like sprouted whole grain, sourdough, and oat bread. Gluten-free breads are also made from a mix of healthier flours like brown rice, almond, or coconut flours.
Excessive Alcohol
Too much drinking can deplete the body of essential nutrients like vitamin A and zinc, both of which are critical for maintaining eye health. Alcohol can also increase the risk of cataracts and impair night vision.
Limit your drinking, and avoid sugary mixed cocktails. You also shouldn't drink on an empty stomach, as that increases how fast your body absorbs the alcohol.
Artificial Sweeteners and Additives
Some studies suggest a link between certain sugar substitutes and health problems. For example, erythritol was linked to an increased risk of heart attack and stroke. Aspartame was classified as possibly carcinogenic to humans.
Any of these can worsen symptoms of dry eye syndrome and affect things like blood circulation. Healthier alternatives include natural sweeteners like stevia or small amounts of honey.
Diet and Visual Wellness Tips
There are a few ways to ensure you eat the right foods and take care of your eyes.
First, plan your meals in advance to incorporate eye-supportive foods. Second, focus on low-sodium and low-sugar options. Third, use your community's care staff to tailor dietary plans to your individual health needs.
Take Control of Aging and Eye Care
The worst foods for eye health are often those that don't offer any kind of nutritional value. Instead, they take up space that should go towards healthier foods full of vitamins. A good diet combined with regular health screenings can do a lot for preventing eye problems.
Carroll Place Assisted Living provides assisted living in the Carroll area. Our residents enjoy amenities such as high-speed wifi, pet-friendly areas, and more. Contact us to learn more about our community and set up a visit.