3 Ways Your Diet Could Harm Your Eyes

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Eating a healthy diet is beneficial to the health of your eyes. This is especially true for patients who have a history of eye disease.

To keep your eyes healthy, you should consume vitamin A, vitamin C, vitamin E, and omega 3 fatty acids on a daily basis. It is also important to limit sugary and processed foods as much as possible

Keep reading for four ways your diet could harm your eyes!

1. Diet Soda

Diet soda may have an increased risk of developing diabetic retinopathy. This increased risk is more common if you’re drinking at least four 12 oz cans per week of diet soda.

Diabetes is also linked to several eye diseases. Make sure that you watch your diet soda intake if you have diabetes, as it can cause your blood sugar to spike.

2. Dehydration

Not drinking enough water can cause harm to your eyes. Make it a goal to drink at least eight 8-ounce glasses of water each day.

You should also do your best to limit diuretics. This includes drinks that contain a lot of caffeine like diet sodas, energy drinks, and coffee.

3. Excess Carbohydrates

If your diet includes an excessive amount of carbohydrates, you could be putting your eyes at risk. Carbohydrates have been shown to increase your risk of developing macular degeneration.

This is especially true for patients who are already at a higher risk due to their family history.

Do your best to limit eating processed snacks like crackers, cookies, and potato chips. Opt for a healthier snack like fresh fruit or nuts instead.

What You Should Eat

Now that you know what foods you should stay away from, here are some healthy food suggestions.


Fish are an excellent source of omega 3 fatty acids. You’ll find a great deal of these in oily white fish. In these fish, there is oil in their gut and blood tissue.

This includes tuna, trout, and mackerel. Tuna is an easy meal or hearty snack, and it is also inexpensive. It can even be found in to-go packets.

Diets rich in omega 3 fatty acids are good for optimal eye health. Consider adding an omega 3 supplement such as a fish oil pill to your daily diet.


Nuts are rich in vitamin E, which protects your eyes from harmful airborne particles. They are also packed with protein which makes nuts a healthy snack, and even an appetite suppressant.

Nuts like almonds and cashews are “superfoods” because they contain a high amount of protein and vitamin E. Consider making your own nut mixes and bring them with you for on-the-go snacking.

Citrus Fruit

If you want to keep your eyes healthy, make sure your diet contains plenty of vitamin C. There is no better place to find vitamin C than in citrus fruits.

This includes oranges, lemons, and grapefruits. A glass of water with freshly squeezed lemon juice is an excellent way to start your morning. It helps with the wake-up process and also rehydrates you from any water you may have sweated out while you were sleeping.


Eggs are a superfood when it comes to your eyes. They have a high volume of vitamin E, lutein, and omega 3 fatty acids.

These are vital for optimal eye health. There’s a reason they are such a great breakfast choice!

Beyond your diet, regular eye exams are equally important to keep your eyes healthy for years to come! Schedule yours today with Stahl Eyecare Experts in Manhattan, NY!

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