7 nutrients help reduce dry eyes

Dry eyes are a chronic condition that occurs when the amount of tears secreted is insufficient or the quality of tears is poor, causing the eyes to not be adequately lubricated. Patients often experience symptoms such as itching, irritation, redness or eye pain, causing discomfort and affecting daily activities.

This condition may be related to hormonal changes, ocular surface inflammation or lacrimal gland inflammation, allergies, autoimmune disease, age, poor blinking, thyroid disorders or nutritional deficiencies. Supplementing appropriate nutrients helps maintain moisture and reduce the feeling of dryness in the eyes.

Omega-3 fatty acids

Omega-3 helps reduce inflammation, improving both the quantity and quality of tears, thereby soothing dry eye symptoms. This nutrient is found in fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, chia seeds, seaweed and algae.

Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin, present in the tear film, helping to protect the eyes against pollution and harmful agents, increasing tear secretion. Vitamin C also contributes to maintaining skin, blood vessel and bone health. Foods rich in vitamin C include broccoli, bell peppers, brussels sprouts, green leafy vegetables, tomatoes and citrus fruits.

Vitamin E

Not only is it a fat-soluble vitamin, it is also an antioxidant with important functions for the eyes. Vitamin E helps maintain the tear film, found in vegetable oils, almonds, peanuts, pumpkin seeds, and spinach.

Vitamin A

Vitamin A is essential for eye health. Vitamin A deficiency can cause night blindness and dry eyes. Supplementing enough vitamin A can reduce dry eye symptoms as well as tear quality. Eggs, pumpkin, carrots, tuna, salmon, milk and dairy products contain vitamin A.

Vitamin D

Vitamin D is created when the body is exposed to sunlight. Vitamin D deficiency is associated with a higher risk of dry eyes, more severe symptoms, and reduced tear production. In addition to fatty fish, fortified milk, and mushrooms, they are all foods rich in vitamin D.

Zinc

Zinc is an important mineral that helps transport vitamin A from the liver to the retina, participating in creating melanin – a pigment that plays a role in protecting the eyes. Zinc deficiency increases the risk of eye infections. The body cannot synthesize zinc on its own, so it needs to be supplemented through a daily diet such as oysters, beef, shrimp, pork, yogurt, salmon, milk and fortified cereals.

Zeaxanthin and lutein

These are two antioxidants that are highly concentrated in the retina, preventing the harmful effects of UV rays and free radicals on the eyes. Getting enough zeaxanthin and lutein can prevent the risk of eye diseases. Foods rich in these two substances include dark green leafy vegetables, squash, brussels sprouts, broccoli, asparagus, lettuce, grapes, kiwi, tomatoes, egg yolks…