Today, 48% of adult Americans regularly experience dry eye symptoms. Symptoms of dry eyes, other than the obvious dryness of the eye include irritation, burning, grittiness, and difficulty reading or looking at a screen for long periods of time. Studies have shown that certain foods for dry eyes can help maintain proper hydration of the eyes.
You might recall this advice from your childhood, “eating more carrots will help you see better.” Well, that’s not exactly the case when it comes to your dry eyes. To ease your symptoms, you must have a daily intake of several key nutrients like Omega-3, potassium, antioxidants and lots of water.
Omega-3 fatty acids have always been linked to great nutrition. There are three different types of Omega – 3s that can’t be synthesized in the body and should be supplemented in your diet. These three acids are Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
Here’s a list of foods that can increase your daily intake of Omega-3:
- Palm oil, Soybean oil
- Chia seeds
- Fatty fish, especially salmon, tuna, trout or halibut
- Walnuts, pumpkin seeds, flaxseeds
- Omega – 3 enriched flour, pasta, oatmeal
- Omega- 3 enriched eggs, milk, yogurt, soymilk
- Brussels sprouts, kale, parsley, and spinach
Potassium is also great for dry eyes because it is one of the important components that comprise your tear film. Tear film is simply the thin layer of tears that cover the exposed cornea. Low levels of potassium have been linked to damage to your tear film, and potassium is critical the maintenance of film thickness.
To keep your potassium levels high, eat these foods:
- Sweet potatoes, Potatoes
- White beans
Dry eyes can be caused by free radical damage in the body, and studies have shown that antioxidants can help fight these free radicals and can slow the process of oxidation.
Antioxidant rich foods are easy to identify because they are normally a dark rich color, these include:
- Spinach, Kale, collard greens
- Acai berries, Goji berries, blueberries etc.
Water is essential in keeping your body functioning properly in all areas, not excluding your eye health. Keep your eyes hydrated by drinking 8 to 10 glasses of water a day in addition to the water that is absorbed by the foods you eat.