The World Health Organization (WHO) says that approximately 80 percent of visual impairment is avoidable. Indeed, there are many factors we can blame for developing poor eyesight. It could be due to genetics, aging, tired eyes from too much reading, and watching videos and usage of phones, computers, and other gadgets. Computer vision syndrome is quite common. It is characterized by fatigued eye muscles, aches experienced in the neck and head, blurred vision, eye redness, dryness, eyestrain, stinging sensation, and double vision.

Nutrition and the food that we eat, however, also play a huge role in ensuring we have good vision. Just like the other parts of our body, if the eyes are not well nourished, they can be prone to infections, injuries, and malfunctions. 

Short or near sightedness, also known as myopia, is an eye condition wherein the lens of the eye excessively refracts or bends light to reach the back surface or retina of the eye. The excessive refraction or longer axial length causes distant objects to be blurry while nearby objects appear to be clear. Genetics is a major risk factor for myopia. Long exposure to television, smartphone, and computers can also cause myopia. Moreover, unhealthy eating habits that are high in saturated fats and cholesterol have been associated with this eye condition.

Laurence S. Lim and colleagues conducted a cross-sectional study on 851 healthy Singapore Chinese schoolchildren to assess dietary factors, myopia, and axial dimensions. They found out that higher saturated fat and cholesterol intake are associated with longer axial length, which is characteristic of myopia. A semi-quantitative food frequency questionnaire was used to determine dietary pattern.

Are your eyes blurry? Take a look at what you eat on a daily basis for the past month or so. Perhaps animal-based milk and other dairy products like cheese and butter, animal-based products and red meat from pork and beef, fast food, fried food, processed food, like those that are canned, frozen, and boxed, pastries and the like are the staples in your diet. 

Another eye condition that is commonly associated with aging is cataract. In fact, we should also consider dietary habits, especially those that are high in cheese, milk products like butter, cow’s milk, and red meat from beef, pork, and lamb. These food items increase the risk of developing cataract. 

Animal-based milk and dairy products like cheese and butter all contain the carbohydrate or sugar called lactose. It is further broken down by an enzyme called lactase into its simplest forms of sugar, glucose, and galactose. Galactitol is a metabolic by-product produced when galactose is being broken down. Unfortunately, galactitol can accumulate in the lens of the eyes, contributing to the formation of cataract. 

Cataract is characterized by blurred vision, poor night vision, difficulty reading in low light, glare and halos around lights, double vision, and discoloration of lens that may appear yellowish or brownish. 

In the Philippines, August is sight-saving month. Why don’t you try to take this time to begin decreasing your intake of milk, dairy products, red meat, processed meats, and pastries in order to save your sense of sight? Instead, incorporate sight-saving food items that are high in phytochemical or plant chemicals that will act as antioxidants to delay aging. Fresh fruits and vegetables contain fiber that should help lower cholesterol and blood glucose. After all, diabetes or high blood sugar can also damage the eye,s resulting in diabetic retinopathy. 

Consume food items that are high in omega-3 fatty acids like fatty fishes (tuna, salmon, sardines), chia seeds, psyllium husk, oats, walnuts, and flaxseed to help decrease bad cholesterol.  Add yellow, red, and orange fruits and vegetables, especially carrots and tomatoes, to your meals. They contain carotenoids, which are powerful antioxidants, which fight off eye damaging free radicals. 

Simply put, if you wish to save your sense of sight, have a more plant-based diet on most meals of the week. If you can’t avoid dairy and red meat, then treat them as treats!

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