Foods to prevent dry eyes include foods that are rich in nutrients needed for good eye health. For example, vitamin A deficiency is often accompanied by dry eyes. Orange fruits and vegetables, such as carrots, sweet potatoes, and spinach, are rich in beta carotene, which the body converts into vitamin A.
Fish
Fish and fish oil are an excellent source of omega-3 fatty acids, particularly the two types known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are known to reduce inflammation in the body and can be found in fatty fish such as salmon, mackerel, tuna, sardines, herring and cod liver.
These can be eaten as part of a healthy diet, or in the form of a fish oil supplement. If you opt for the latter it is best to consult an eye doctor prior to taking it.
Another nutrient to include in your diet is vitamin A, which plays an important role in the health of your eyes. It can be found in foods such as sweet potatoes, spinach, carrots and liver. You can also find it in supplements, but be careful – too much can be harmful.
Leafy Greens
When it comes to eye health, leafy greens are nutritional powerhouses. Kale and spinach are chock-full of vitamins, nutrients and antioxidants including lutein and zeaxanthin. These nutrients help to filter harmful blue light rays that can cause damage to the retina.
These vegetables can be enjoyed raw or cooked and can be incorporated into any meal. They can be tossed into a salad, baked into chips, added to soup or mixed into a smoothie.
A diet rich in omega-3 fatty acids may reduce dry eye symptoms. Fish such as salmon, mackerel, tuna and sardines are excellent sources of these fatty acids. Vegetarians can also get omega-3 fatty acids from nuts and seeds. Walnuts, sunflower seeds and almonds are all great sources of these nutrients.
Bell Peppers
If you experience dry eyes, there are a few simple changes to your diet that may help. Some people find relief by consuming foods that contain vitamins and nutrients that improve eye health and reduce symptoms.
Consuming cold-water fish (like salmon, tuna, sardines and halibut) 2-3 times per week is good for your eyes because these fish are high in omega-3 fatty acids. These fats promote tear production and lubrication.
Brightly colored vegetables like red and orange peppers, bok choy, cruciferous veggies (like broccoli and brussel sprouts), and sweet potatoes are rich in vitamin C. These foods also provide eye-friendly vitamins A and E.
You can eat leafy greens like spinach and kale year-round, either in smoothies or baked into chips. These vegetables are high in lutein and zeaxanthin, as well as vitamin A, C and folate.
Nuts
Keeping a balanced diet is an important part of overall eye health. A few key nutrients can help prevent damage to your tear film and even ease dry eye symptoms.
Cold-water fish like salmon, sardines, tuna, mackerel and anchovies contain omega-3 fatty acids that protect against dry eyes. Leafy greens, such as kale and spinach, are high in lutein and zeaxanthin – two carotenoids that are important for eye health. These veggies are also rich in Vitamin C and folate.
Nuts, such as walnuts, cashews and peanuts (technically legumes) provide a healthy dose of omega-3, along with zinc and Vitamin E. Sweet potatoes are rich in Vitamin A, which is important for eye health. Squash, both summer and winter varieties, add vitamin A, lutein and zeaxanthin to your diet.
Squash
Squash is a year-round food that is rich in eye-healthy nutrients. It’s a good source of beta-carotene (which the body converts to Vitamin A), vitamin C, and zinc. In addition, the lutein and zeaxanthin in squash may help reduce dry eye symptoms.
A diet that’s rich in omega-3 fatty acids may also help relieve dry eye symptoms. You can get omega-3 fatty acids from oily fish such as salmon (two to three times per week), walnuts, and flax seed. You can also drink milk and orange juice fortified with omega-3 fatty acids.
Studies have shown that a lack of vitamin D is associated with worsened dry eye symptoms and reduced tear production. You can increase your Vitamin D intake by eating fatty fish, fortified milk and other dairy products, mushrooms, and by spending 10 to 15 minutes in the sun each day.
