Can Foods Help or Worsen Dry Eye Symptoms?
January 18, 2024
More and more, it's becoming clear that the foods you eat can seriously impact your health and well-being. Consuming more foods that promote wellness and limiting your intake of foods that are detrimental to the proper functioning of the body are excellent ways to stay healthy.
As with all the other parts of the body, there is a connection between the foods you eat and how healthy your eyes are. Studies have shown that while certain foods can boost the health of your eyes, others can cause existing eye conditions to worsen.
Dry eye is one of the eye conditions that can be impacted by the foods you eat. Dry eyes can cause symptoms like grittiness, burning, redness, itchiness, blurred vision, and excessive tearing. Left untreated, dry eyes can lead to more serious eye conditions, including corneal abrasions and ulcers.
While your ophthalmologist can offer you treatments for dry eyes, there are other things that you can do to help your dry eyes. One of these things is eating more foods that help lessen dry eye symptoms and avoiding the foods that worsen them.
Keep reading to learn more about foods that can help dry eyes and which ones to avoid!
Foods That Help Dry Eye Symptoms
Fish
Fish are one of the best sources of omega-3 fatty acids. Omega-3 fatty acids are essential to clear vision and retinal development. Studies have shown that consuming foods with omega-3 fatty acids can reduce the risk of developing dry eyes by up to 17%!
Omega-3 fatty acids are also effective at reducing inflammation. Inflammation in the eyes can affect the eye's ability to produce high-quality, lubricating tears.
Some fish with the highest levels of omega-3 fatty acids are salmon, sardines, tuna, herring, cod, and mackerel. If you are not a fan of fish, taking a fish oil supplement can be an effective alternative.
Carrots, Squash, and Sweet Potatoes
Orange vegetables like carrots, winter squash, and sweet potatoes all contain high amounts of vitamin A. Vitamin A can improve tear quality and reduce the symptoms of chronic conditions like dry eye syndrome.
One sweet potato alone has more than 200% of the FDA-recommended daily dose of vitamin A! Carrots, long promoted by parents for improving eyesight, also contain significant amounts of beta carotene, which helps the body produce vitamin A.
Winter squashes, like butternut and acorn, contain vitamins A and C, aiding tear production.
Avocados
Avocados are a superfood for your eyes! They contain magnesium, potassium, vitamin B6, vitamin C, vitamin E, and folate, all of which are important for healthy eyes in different ways.
Magnesium and potassium are components of the electrolytes in your tears. The electrolytes in tears make them salty, which keeps eyes moist and supports eye cell nutrition.
Spinach, Kale, and Other Leafy Greens
Among the many vitamins and nutrients in leafy greens are lutein and zeaxanthin. These are antioxidants that reduce inflammation and support tear production.
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Seeds and Nuts
Seeds and nuts are packed with omega-3 fatty acids and vitamin E, which relieve dry eyes by boosting tear production. Chia, flax, and hemp seeds are the most eye-friendly seed choices, while Brazil nuts, walnuts, and cashews are the best nuts for keeping your eyes happy and healthy.
Caffeine
It may seem unlikely that a diuretic like caffeine could be good for dry eyes, but recent research shows caffeine stimulates tear production! Green tea has anti-inflammatory properties and is the best option for a caffeinated beverage to promote healthy eyes.
Water
The more water you drink, the more hydrated you are. Hydrating will ensure your eyes feel comfortable and won't get too dry.
Water is essential for keeping your eyes and whole body adequately hydrated. Tears are 98% water, making water critical to tear production.
Without enough water, your eyes struggle to create the high-quality tears needed to lubricate your eyes properly.
Foods That Worsen Dry Eye Symptoms
Fried and Processed Foods
Many fried and processed foods are high in trans fats and omega-6 fatty acids, contributing to inflammation. Eye inflammation inhibits the production of tears, leading to chronically dry eyes.
Fried and processed foods are everywhere, making them hard to avoid. You can limit their negative impact on your dry eyes by eating them sparingly.
Dairy Products
Consuming dairy products can trigger allergic reactions, including eye inflammation, in people sensitive to dairy. If you can't give up the creamy taste of dairy, consider trying soy, nut, or grain as a dairy alternative.
Alcohol
As a highly effective diuretic, alcohol is very, very dehydrating. Consuming just a single drink can significantly lower your body's hydration levels.
Keeping your body hydrated is vital to keeping your eyes moist. You can help your dry eyes by limiting alcohol consumption or by ensuring you drink at least one glass of water for every alcoholic beverage you consume.
Doing this can help counteract any alcohol you drink and make your eyes more comfortable.
Sugary Foods
Eating a diet high in sugar can lead to chronic eye inflammation. To maximize eye health, avoid granulated sugar and other forms of sugar, including high fructose corn syrup, agave, dextrose, maltose, and rice syrup.
Excessive Salt
Regularly consuming foods with high sodium levels can cause dehydration, drying out the eyes and inhibiting tear production. When used in moderation, salt is not overly harmful to eye health, but be sure to use a light hand when adding salt to your favorite recipes.
When planning your next meal, consider how you'll keep your eyes healthy. With all the delicious foods that help dry eyes, it's easy to have a tasty meal while keeping your eyes moist and happy!
Are your eyes dry? Find the solution for your symptoms by requesting an appointment to discuss your dry eyes at Eyes of York in York, PA, today! Isn't it time to get the comfort you deserve by treating your dry, irritated eyes?