Dry eye disease is a common condition that can be uncomfortable and cause blurred vision. If you suffer from dry eye, the good news is that you may be able to ease the symptoms by making some small changes to your diet.
Omega-3 fatty acids
Foods with omega-3 fatty acids help stop dry eye. Omega-3s can fight inflammation and lubricate the eye. Fish like salmon, tuna, and halibut have lots of omega-3s. You can also find them in nuts and seeds like flaxseeds, pumpkin seeds, and walnuts. Some other foods have omega-3s added to them, like eggs, bread, pasta, margarine, juice, and yogurt.
Veggies like spinach, kale, and broccoli have a type of omega-3 called Alpha-linolenic acid (ALA). In addition to containing omega-3s veggies also have other nutrients and fibre so it’s always a good idea to eat them.
Other vitamins and minerals that can help ease dry eye symptoms
Besides omega-3 fatty acids, there are several vitamins and minerals that promote healthy eyes and can ease dry eye symptoms. These include vitamins A, C, D, and E, as well as zinc.
- Vitamin A helps the body produce healthy tears. You can get vitamin A from fruits and vegetables, including carrots, sweet potatoes, and apricots.
- Vitamin C acts as an antioxidant in the eyes. Specifically, vitamin C lessens the damage caused by being in the sun for too long or breathing in smoke. It can be found in fruits and vegetables – especially citrus fruits, cantaloupes, and bananas.
- The human body can produce vitamin D when skin is exposed to sunlight. Aim for 10-15 minutes of sun exposure per day, but be careful not to burn and wear your sunglasses! You can also get vitamin D from fatty fish, egg yolks, and fortified foods such as dairy products, juices, and breakfast cereals.
- Vitamin E is an antioxidant that can help reduce the risk of age-related macular degeneration. You can get vitamin E from nuts, seeds, leafy green vegetables, as well as foods that have been fortified.
- Zinc helps regulate the production of oils in the tear film. Good food sources of zinc include oysters, beef and pork, chickpeas and beans, nuts and seeds, dairy products, and whole grains.
Fight dry eye symptoms with water!
Drinking water can alleviate dry eye symptoms by keeping the body and eyes hydrated. This is because dehydration decreases tear production, causing dry and uncomfortable eyes. Hydration helps maintain stable tear film and reduces dry eye symptoms.
Take the first step today to improve your dry eye symptoms. Small changes to your grocery list can make a big difference in the health of your eyes! If you are looking for more information on the relief of symptoms of dry eye, book a dry eyes consultation with one of our optometrists and receive a treatment program tailored to your needs.
This post is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice or delay in seeking treatment because of information found on this website. If you think you may have a medical emergency, immediately call your doctor (the Royal Oak Optometry Clinic phone number is 250-479-8206) or dial 911.
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