February 28, 2023

If you have dry eyes, you know how frustrating and uncomfortable the itching, irritation, and blurred vision that come with it are. If you need more help on top of dry eye medications, drops or other dry eye treatments, you need not look far. Certain foods can help you alleviate its symptoms and give your eyes a lift. Here are the foods you can consider adding to your diet to help with your dry eyes.

Fatty Fish

Critical for healthy eyes, omega-3 fatty acids are abundant in fatty fish like tuna, salmon, and sardines. Omega-3s can reduce inflammation and promote tear production, which in turn improves the quality of your tears.

Flaxseed

Flaxseed is a fantastic alternate source of omega-3s if you do not like fish. You can include flaxseed in smoothies or sprinkle it on salads for a delicious and nutritious nutrient boost.

Spinach

Beta-carotene and vitamin C are essential for keeping healthy eyes. Spinach is a nutrient-rich leafy green that includes both. With its beta-carotene and vitamin C, you can reduce the chance of getting cataracts while shielding your eyes from UV ray damage.

Carrots

Carrots need no introduction as an excellent source of beta-carotene, which is necessary for good vision. Eating carrots can help you prevent eye damage from UV radiation and other environmental variables like pollution.

Almonds

Eating almonds will give you vitamin E, which is vital for preserving eye health. An antioxidant, vitamin E will aid you in shielding your eyes from oxidative damage.

Citrus Fruits

Vitamin C is essential for keeping the blood vessels in the eyes healthy. Citrus fruits like oranges and grapefruits are a great source of it. Consuming vitamin C can help you lower the likelihood of acquiring cataracts.

Bell Peppers

Beta-carotene, vitamin C, and other antioxidants are present in bell peppers. Consuming them can help you maintain good vision. Bell peppers are also packed with lutein and zeaxanthin, two antioxidants that can help shield your eyes from UV light harm.

Sweet Potatoes

Sweet potatoes are shown to be rich in the antioxidant beta-carotene. Consume them to help prevent eye damage from environmental causes like pollution and UV light.

Chia Seeds

Another great source of omega-3s is chia seeds. They also pack fiber, protein, and other useful nutrients. 

Broccoli

Vitamin C, beta-carotene, and other antioxidants vital for preserving eye health are abundant in broccoli. Eating it will also reward you with sulforaphane, which has anti-inflammatory characteristics that can help with your dry eye symptoms.

Avocado

Avocados are rich in vitamin E, which helps shield the eyes from oxidative damage. Moreover, they also give you lutein and zeaxanthin, two antioxidants crucial for preserving good vision.

Turmeric

You can add an anti-inflammatory spice called turmeric to your menu. Studies show it can help treat the symptoms of dry eyes. The key lies in a substance called curcumin, which has been demonstrated to lessen oxidative stress and inflammation in the body.

Pumpkin Seeds

Zinc, omega-3 fatty acids, and vitamin E are all abundant in pumpkin seeds. All of these are crucial for keeping the eyes healthy. Note that the eye's health is highly dependent on zinc. It helps move vitamin A from the liver to the retina.

Water

While it is not technically food, drinking enough water is essential for maintaining healthy eyes. Keep yourself hydrated all day because dry eye symptoms can stem from dehydration.

Conclusion

Including these items in your diet can give your eyes the nutrients they require to be healthy. You can savor their flavors while also potentially alleviating some of your dry eye symptoms. On top of these, do not forget to practice good eye hygiene, take regular breaks from screens, and wear protective eyewear when necessary.
 

For more on dry eye syndrome, call East Main Vision Clinic in Puyallup, Washington by calling (253) 780-0700 today!