Dry eye symptoms are not only irritating, they can also impact your quality of life. Fortunately, there are plenty of eye drops and eyewash solutions available to help relieve these symptoms. But research has also found that certain nutrients can serve as a remedy by stimulating tear production and reducing inflammation.
Read on to learn more.
Antioxidants
Antioxidants help to protect cells against damage caused by oxidation and free radicals. Studies show these substances help to improve tear production and reduce dry eye symptoms. Here are some antioxidants contained in food that can ease dry eye symptoms:
Vitamin A
Essential for eye health, vitamin A deficiency can lead to dry eye syndrome and night blindness. Luckily, you can get your vitamin A from foods like:
- Salmon
- Tuna
- Dairy and cheese
- Eggs
- Pumpkin
- Carrots
- Squash
Vitamin C
The eye is protected and lubricated by the tear film layer. This layer contains vitamin C, and research shows that vitamin C production helps improve tear production. Here are some foods high in vitamin C:
- Tomatoes
- Citrus fruits
- Bell peppers
- Broccoli
- Brussel sprouts
- Leafy green vegetables
Vitamin D
Vitamin D is unique because it’s created in the body after exposure to sunlight. Deficiencies can occur in countries with less sunlight during the winter or if people consistently wear sunscreen. Studies have found that an increased risk of dry eye correlates with vitamin D deficiency. Increasing your vitamin D consumption may help to ease dry eye symptoms.
The easiest and best method to acquire vitamin D is to spend time in the sun each day. Around 10 to 15 minutes will suffice. Food sources of vitamin D include:
- Fatty fish
- Mushrooms
- Fortified milk and other dairy products
Vitamin E
Vitamin E supports many bodily functions and protects our eyes. It maintains the tear film layer and helps protect the retina from injury. Vitamin E is found in:
- Sunflower oil
- Safflower oil
- Soybean oil
- Pumpkin
- Peanuts
- Almonds
- Spinach
Foods to Avoid
Some foods that can increase inflammation and lead to dry eye symptoms include:
- Sugary foods
- Fast food
- Processed meats
- Pasta and bread
- Sodas and juices
Time to See Clearly
By incorporating certain foods into your diet, you can relieve and even stop dry eye symptoms. Foods with vitamin A, C, D, and E protect your eyes and stimulate tear production. However, they are not a complete replacement for eye drops or washes. Why not try out some of the foods mentioned and see if you notice the difference.
