What foods should you eat and avoid if you have dry eyes?

Just like regular eye exams, practicing eye hygiene, or maintaining your prescription glasses, diet is important to maintaining eye health. Fueling your body with the right nutrients can help improve your vision and prevent eye diseases, including dry eyes.

1. The importance of diet for people with dry eyes

Dry eye is a condition that affects the eye's ability to lubricate. It occurs when the eye cannot produce enough tears, the tears are too few or the quality of the tears is poor, or the tears evaporate too quickly to keep the eye hydrated. This leads to irritation, damage, and infection of the eye. It causes a number of eye symptoms including burning, redness, itching, and blurred vision.

A diet rich in omega-3 fatty acids, whole foods, and antioxidants can help prevent or reduce dry eye symptoms. Understanding which foods to eat more of and which to limit can help improve dry eye.

Many people experience dry eyes at some point, but it most commonly affects women and adults over the age of 50. Other factors also influence the risk of developing dry eyes, including a diet low in certain vitamins and nutrients.

Several studies have established a link between dry eye syndrome and diet. Certain nutrients, including vitamins and minerals, help maintain overall eye health and reduce dry eye symptoms. However, people with dry eye should not replace medical treatment with supplements or dietary changes without consulting a doctor.

2. Essential nutrients for people with dry eyes

Omega-3 fatty acids

Omega-3 fatty acids offer many potential health benefits, including reducing symptoms of chronic dry eye.

According to a 2019 meta-analysis, omega-3 supplements may help reduce dry eye symptoms. Although the study focused on supplements, eating a diet rich in omega-3 fatty acids may also help. However, not all omega-3 fatty acids are beneficial. Research shows that only eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can reduce dry eye symptoms when people take them in high doses as prescribed by a specialist.

These specific fatty acids are found only in fatty fish such as salmon, mackerel, tuna, and sardines. However, to be effective, people with dry eyes should use supplements or adopt a diet that includes regular fish consumption or the Mediterranean diet.

Probiotic

Probiotics are often found in fermented foods or as supplements. Probiotics can help maintain a healthy gut microbiome. The gut microbiome is made up of millions of different bacteria and other living organisms that support a variety of functions, including digestion.

According to a 2020 study, the gut microbiome may offer some potential benefits for people with dry eyes and other health issues. Researchers note that consuming a diverse range of probiotics helps create a well-balanced gut microbiome that can support tear production. Some foods that contain probiotics include: yogurt, sauerkraut, sourdough bread, miso, and more.

It is important to note that while probiotic-rich foods are helpful, eating foods containing probiotics may not have the same effect on eye health as probiotic supplements. If your doctor prescribes or recommends probiotics, people with dry eye should follow their doctor’s advice and not try to replace supplements with dietary changes.

Vitamin A

Vitamin A is a fat-soluble vitamin that occurs naturally in orange fruits and vegetables, as well as certain animal sources, such as milk, eggs, and organ meats. Vitamin A helps with overall eye health and tear production.

A 2019 study reported improved tear quality in people with dry eyes who supplemented with vitamin A.

Foods rich in vitamin A include many orange fruits and vegetables, such as carrots, oranges, and sweet potatoes. These sources contain a substance called provitamin A, which the body must convert into vitamin A in the intestine. Animal sources of vitamin A, such as dairy products, eggs, and organ meats, provide preformed vitamin A, meaning the vitamin is fully formed. Multivitamins also often contain vitamin A in its provitamin form.

Zinc

Zinc is a mineral found in many foods that helps protect the eyes from light and promotes retinal health.

People interested in adding more zinc to their diet can eat foods such as beans, whole grains, lean red meat, oysters, poultry, etc. If you want to supplement zinc, people with dry eyes should consult a doctor.

Vitamin E

Vitamin E is a fat-soluble antioxidant that may improve overall eye health and protect the eyes. A 2016 study found that antioxidant supplements containing vitamin E improved tear film stability.

Foods that provide vitamin E include red peppers, peanuts, almonds, wheat germ oil, and pumpkin.

Zeaxanthin and lutein

Zeaxanthin and lutein are two antioxidants that can support overall eye health. These nutrients are found in a variety of foods, including brightly colored fruits and vegetables, such as grapes, green leafy vegetables such as kale, spinach, collard greens, and eggs.

Vitamin C

Vitamin C is a water-soluble vitamin that helps treat many health conditions, including dry eyes. It may help maintain tear production.

Foods containing vitamin C include cabbage, citrus fruits, such as lemons, oranges, bell peppers, broccoli…

3. Foods people with dry eyes should eat

Fish

Fish is a good source of omega-3 fatty acids. Fatty acids are essential for visual development and retinal function. Consuming omega-3 fatty acids can reduce the risk of dry eye by 17%. Additionally, omega-3s reduce inflammation in the eyes and promote the production of meibomian glands, which are responsible for creating the eye's oily layer (reducing tear evaporation). Some of the best fish for omega-3 fatty acids are: cod, herring, salmon, sardines, tuna.

However, if you don't like fish, nutritionists often recommend taking omega-3 supplements.

Fatty fish also contain vitamin D. Although the body absorbs some vitamin D through sunlight, it is easier to get vitamin D through diet or supplements. Research shows that low vitamin D levels increase the risk of dry eye. Additionally, vitamin D deficiency can reduce tear production, which can worsen dry eye symptoms.

Sweet potato

Sweet potatoes have many surprising health benefits, largely due to their antioxidants. They are also rich in fiber, vitamins, and minerals. Sweet potatoes have more than 200% of the recommended daily intake of vitamin A. Consuming foods rich in vitamin A (or taking supplements containing vitamin A) can improve the quality of your tears and reduce the symptoms of dry eye disease.

Carrot

Carrots contain nutrients essential for eye health. Carrots are rich in vitamin A and beta carotene. Beta carotene is what gives carrots their bright orange color. It also helps the body produce vitamin A naturally.

Avocado

Avocados are a rich source of nutrients that most people lack in their diets, including magnesium, B6, vitamin C, vitamin E, folate, and potassium. Many of the nutrients in avocados are essential for eye health and support of the tear film.

Potassium and magnesium are components of the electrolytes in tears. Electrolytes are what give tears their salty taste. Without salty tears, your eyes would lack the moisture and nutrients to support your cells.

Avocados are rich in antioxidants and anti-inflammatory compounds, including the carotenoid lutein. These help protect against oxidative damage and the progression of many chronic diseases. Antioxidants also help protect brain and heart health.

Egg

Eggs, whether steamed, boiled, or scrambled, are a great source of nutrients. Eggs are a great source of lutein, zeaxanthin, vitamin C, vitamin E, and zinc. The antioxidants lutein and zeaxanthin are recommended by the American Optometric Association (AOA) because large amounts of these antioxidants are found in the retina. They may also help prevent a variety of eye problems, including cataracts, UV damage, and dry eyes.

Citrus fruits

Citrus fruits contain vitamin C, an antioxidant recommended by the AOA to protect vision and prevent eye diseases. Vitamin C is also a component of the tear film, supporting lubrication and promoting tear production. Some citrus fruits include: oranges, grapefruits, lemons, etc.

Broccoli

Broccoli is a nutrient-dense food. It is rich in antioxidants and vitamin C, vitamin E, lutein and zeaxanthin.

Green leafy vegetables

Green leafy vegetables, especially spinach and kale, are packed with vitamins, nutrients and minerals that are important for overall health. Some of the best for eye health and reducing dry eyes include lutein, zeaxanthin and vitamin C.

Bell pepper

Bell peppers are juicy, delicious, and high in vitamin C. However, they are best eaten raw because cooking destroys vitamin C. Brightly colored bell peppers like red, orange, and green are also good sources of vitamin A and vitamin E.

Bean

Beans such as black-eyed peas, kidney beans, and lima beans can add a variety of healthy nutrients to your diet, including B vitamins and zinc. The mineral zinc is how your eyes receive vitamin A from the liver, which keeps your retina healthy and protects your eyes from light damage.

However, zinc also reduces the amount of copper needed for red blood cell production in the body, but beans have zinc and copper to help improve eye health and maintain blood cells.

Nuts

Nuts are rich in omega-3 fatty acids. They are also high in vitamin E, which is important in preventing the breakdown of healthy eye tissue. Nuts that are good for eye health include hazelnuts, cashews, and walnuts.

Zucchini and pumpkin

Zucchini is a good source of vitamin C and zinc, while pumpkin provides vitamin A, C, and omega-3s. Zucchini also provides lutein and zeaxanthin to the diet.

Nuts

Nuts are a rich source of omega-3s and vitamin E, both of which are essential for eye health, which can be helpful in managing dry eye symptoms.

Some seeds that are high in omega-3s include chia seeds and flax seeds. Additionally, sunflower seeds and almonds are high in vitamin E.

Water

Water is not a food but it is essential for nutrition. Staying hydrated maintains and protects the body, from lubricating joints to regulating body temperature, water is everywhere in the body.

Water is also the most abundant component of tears. Water makes up 98% of tears, while 2% contains oil, electrolytes, and proteins. That 2% is important for nourishing the eyes and preventing tear evaporation, so adequate water is needed to maintain tear volume.

4. Foods people with dry eyes should avoid

Onions, garlic and hot peppers

The effects of these hot spices will irritate the nerves, including the optic nerve, making dry eyes even drier, causing pain and reduced vision, affecting the recovery process.

Stimulant

Stimulants such as cigarettes, alcohol, etc. have a great impact on dry eye disease. Not only that, alcohol, beer and cigarette smoke are also the causes of dry eyes. These foods not only damage the lacrimal glands but also stimulate the secretion of urine, causing the body to lose water quickly, thereby reducing both the quality and quantity of tears.

Salty foods

When consuming foods that are too salty regularly when suffering from dry eyes, the body will increase urine excretion and lack the amount of water needed for the tear production process. From there, it will aggravate the patient's dry eye condition. Therefore, patients need to pay attention to the amount of salt used during the day.

Foods with too much sugar

Eating foods high in sugar over a long period of time can lead to increased blood sugar levels. This can damage the retina, macula, and impair eye function, while also making dry eye worse.

Processed foods

Processed foods rich in saturated fat such as French fries, sausages, and hot dogs can disrupt the metabolism of the eye, significantly reducing the amount of tears secreted and worsening dry eyes. Not only that, regularly consuming these foods can increase the number of free radicals in the body, accelerate the aging process of the eyes, worsen dry eyes, cause blurred vision, and even impair vision.

If changing your diet does not improve your dry eye condition, you should see an eye doctor to evaluate your diet and address the underlying causes of your dry eye symptoms./.