Nutrition for Healthy Eyes and Skin

Changing your diet or ‌improving your nutrition in 2023 can have a positive impact on the health of your eyes and skin. “You are what you eat” is certainly true as your diet directly affects your eyes and skin.

What is good/bad nutrition?

Good nutrition is a diet that provides the necessary nutrients, vitamins, minerals, and energy to maintain good health. A good diet is typically based on unprocessed foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats.

Bad nutrition‌ refers to a diet high in processed foods, added sugars, unhealthy fats, and salt and low in essential nutrients. A diet high in fast food, sugary drinks, and snacks, for example, is considered bad nutrition. This diet can increase the risk of chronic health conditions such as obesity, type 2 diabetes, heart disease, and certain cancers.

It’s important to aim for a balanced diet that provides a variety of nutrients, rather than relying on any one food or food group. This helps ensure you get all the essential nutrients your body needs to function properly. YOU should ban from your diet certain foods which are inflammatory and can damage your eyes and skin. Sugar is one of the biggest culprits.

How does a bad diet affect my eyes and skin?

A diet high in processed foods, added sugars, and unhealthy fats can negatively affect the health of your eyes and skin. Here’s how:

For eyes:

• A diet high in added sugars and unhealthy fats can increase the risk of developing conditions such as diabetes and high blood pressure, which can increase the risk of eye problems such as cataracts and diabetic retinopathy.
• Consuming large amounts of alcohol can also reduce Vitamin A levels, which is essential for good eye health.

For skin:

• A diet consisting of processed foods and added sugars can contribute to skin aging, as it can increase inflammation and oxidative stress in the body.
• A diet low in essential nutrients such as Vitamin C and E, which are important for skin health, can also lead to skin problems such as wrinkles and a dull complexion.
• Consuming lots of alcohol can lead to dehydration, making the skin look dull and tired.

Nutrition for good skin and eye health

A well-balanced diet rich in nutrients and anti-oxidants can help maintain good eye and skin health. Eating good quality oils is important not only for skin and eye health, but also heart and brain. Eating the “right” oils affects the oils produced by your body for your skin, eyelashes and tear film, it affects the metabolism of your skin cells, cornea, lens and retina

Here are some important nutrients to focus on:

For eye health:

• Vitamin A: found in carrots, sweet potatoes, spinach, and other dark leafy greens.
• Vitamin C: found in oranges, strawberries, bell peppers, kiwi, and broccoli.
• Antioxidants lutein and zeaxanthin, vitamin C, vitamin E and zinc: found in green leafy vegetables, fruits, nuts and a lot of other foods. Helps reduce the risk of age-related macular degeneration and cataracts.
• Omega-3 fatty acids, especially EPA and DHA: found in fatty fish like salmon, mackerel, and sardines. Has an anti-inflammatory effect and helps have comfortable eyes and good vision.
• Olive oil: monosaturated oil, rich in fatty acids, including oleic acid, linoleic acid, and palmitic acid. Helps the oily glands in the eyelids produce healthy thin oils (meibum).

For skin health:

• Vitamin C: as above, helps maintain skin elasticity and protect against UV light and pollutants damage.
• Vitamin E: found in almonds, sunflower seeds, and avocado. Helps protect skin from damage and has anti-aging benefits.
• Zinc: found in beef, chicken, oysters and legumes. Essential for skin healing and repair.
• Hydration: drinking enough water can help keep skin looking plump and hydrated.
• Olive Oil: contains vitamin E, anti-oxidants, and compounds such as squalene and oleocanthal which may prevent aging and repair skin damage.

Limiting your intake of processed foods and foods high in sugar which can contribute to skin aging and other health problems is very important.

How can I improve my diet?

Here are some tips for improving nutrition:

1. Plan your meals and don´t snack in between: A plan can help you make healthier choices and avoid unhealthy temptations.
2. Avoid various foods such as pre-prepared processed TV meals with long ingredients labels. Avoid “anything with a label” is a good guide, instead source fresh local food.
3. Eat a wide range of foods to help ensure you get all the nutrients your body needs. “34 different foods a day” has been recommended, although hard to do. Try counting tomorrow how many different foods you eat in a day and then widen the variety and number.
4. Control portion sizes. Eating too much of any food, even healthy foods, contributes
   to weight gain.
5. Limit added sugars and processed foods. Processed foods and foods high in sugar can be high in calories and low in nutrients. They can make you feel tired, your skin dull and eyes dry and tired.
6. Cook your own food. Then you know exactly what is put in it and can avoid too much added salt and sugar.
7. Choose healthy cooking methods. Use cooking methods that retain nutrients, such as steaming, grilling, and baking, rather than frying.
8. Drink plenty of water. Staying hydrated is important for overall health and can help with weight management.
9. Limit your consumption of alcohol. Excessive alcohol consumption can lead to gaining weight and other health problems. It is very ageing on the face and under-eye area.
10. Eat only light food in the evenings and observe at least 10 to 12 hours between evening dinner and breakfast.
11. Get regular physical activity. Physical activity can help maintain a good weight and improve overall health.
    Most of all, enjoy food with friends, eat slowly. This all helps digestion and metabolism.

Remember, small changes to your diet and lifestyle can significantly impact over time, so be patient and persistent with your efforts. Not only can healthy food help your skin and eyes, it also helps your brain and heart. Good nutrition and exercise helps you enjoy keeping your weight down, feel fit and well, with glowing healthy skin and bright clear eyes, and a non-puffy under eye area.

We asked one of our patients what she considered as good foods for eyes and skin, her reply was “eat lots of yummy vegetables, drink lots of water, Vitamin C”. Not far off!