These food are harmful to your eyes!
Harmful food:
- Refined Sugar
Example of food:
Sweet drinks: 3 in 1 drinks carbonated drinks commercial fruit juice
Snacks: ice cream and candies
Sauces: tomato sauce chilis sauce bbq sauce salad dressings
Desserts: bread with a sweet topping pastry jam spread
The damage to the eye starts when a high intake of refined sugar blocks the tiny blood vessels in the eye and causes blood vessels to leak. The new blood vessels begin to grow abnormally. It can result in several illnesses related to blindness.
These illnesses were normally thought to be related to aging however it is most likely due to the high consumption of refined sugar in daily diet and the average age of sufferers is as low as 20 years old.
Tips: Limit sugar intake to less than 25g or less than 2 tablespoons of sugar a day (WHO recommendations).
- High trans fat and high saturated food
- Trans fat is commonly found in processed food.
High trans-fat food: crackers cookies microwave popcorn pastry fried food and margarine.
High saturated fat food: 3 in 1 drinks fried food internal organs.
Both forms of fat raise LDL “bad” cholesterol and also lower HDL “good” cholesterol. Trans fat also interferes with the body’s absorption of omega-3 fatty acids that are beneficial to the eyes. Fatty deposits and bad cholesterol begin to block the capillaries and cause multiple eye problems such as an increased risk of macular degeneration and dry eyes.
Tips: Read through food labels during grocery shopping to avoid food with trans fat. Limit intake of high saturated fat food to only 3 times a month.
- Alcohol Intake
Drinking frequently over a long period of time can lead to the development of a chronic dry eye causing discomfort and blurry vision. The blood vessels in your eyes expand becoming more noticeable and also potentially leading to changes in blood pressure or eye pressure. The risk of developing cataracts and age-related macular degeneration (AMD) also significantly increases as you drink more.
Nutrients Good for Eyes:
- Lutein & Zeaxanthin
Eg: Lutein – Green leafy vegetables & fruits: Broccoli spinach kiwi
Zeaxanthin – Found commonly in yellow/orange fruits & vegetables: carrot corn pumpkin goji berries papaya pineapple.
- Anthocyanin
Eg: Found commonly in purple fruits & vegetables: blueberries purple sweet potato eggplant grapes
- Vitamin A
Eg: eggs cow’s milk dairy products yellow/orange fruits & vegetables.
- Vitamin C
Eg: Guava kiwi orange capsicum
- Vitamin E
Eg: Vegetable oil nuts whole grains food.
- Zinc
Eg: Whole grains food seafood cow’s milk
- Astaxanthin
Eg: Salmon fish prawn crab
- Omega 3 fatty acids
Eg: Salmon fish Mackerel fish nut & seeds (flaxseed chia seeds walnuts) vegetable oils (soybean oil canola oil flaxseed oil)
GoodMorning VGrains is a premium 18 whole grains beverage made with five phytonutrients and a combination of seven unique active ingredients including purple sweet potato blueberry lutein calcium algae soy lecithin prebiotic inulin and water-soluble fiber.
Drink 2 cups a day to top up lutein and zeaxanthin for bright eyes!
