Dry eyes could result from aging, vitamin deficiency, or certain health conditions like thyroid or rheumatoid arthritis. Moreover, eating certain foods can also trigger the problem. It’s, therefore, crucial to have foods that hydrate the eyes and maintain clear vision. Meals rich in fatty acids, vitamins, potassium, and antioxidants are highly beneficial. From fish to vegetables like broccoli, here’s a list of foods to eat to manage dry eyes syndrome.
1. Fatty fish
Low levels of fatty acids in the body can trigger dry eyes. Hence, to ease the symptoms, one can increase their daily intake of fatty fish like salmon, tuna, trout, halibut, and herring. These options are rich in omega-3 fatty acids that have anti-inflammatory properties.
2. Leafy greens
Studies have shown that antioxidant-rich foods can also help fight free radicals that cause dry eyes. And since leafy greens like spinach, kale, and collard greens are high in antioxidants, they should be incorporated into the daily meal plan for better vision.
3. Nuts and seeds
Nuts and seeds are rich in omega-3s and vitamin E. They can help fight damage to the tear production glands, protect the eyes, and keep them hydrated. Walnuts, cashews, chia seeds, flaxseeds, and pumpkin seeds are the best options.
4. Beans and legumes
Beans and legumes are high in zinc, which helps keep the eyes healthy. Zinc produces a pigment called melanin that mainly helps protect the eyes from becoming dry. One can eat chickpeas, black-eyed peas, kidney beans, and lentils regularly for best results.
Our eyes have a tear film – a unique, thin liquid layer – on the outer surface. The primary function of this layer is to prevent tears or eye fluid from evaporating. A low potassium level can damage this film, causing dry eyes. Thankfully, bananas are high in potassium that can help keep this layer healthy and prevent dry eyes.
Berries are another antioxidant-rich food that helps fight the radicals in the body that cause dryness in the eyes. Acai berries, goji berries, and blueberries are some of the best options.
7. Sweet potatoes
Sweet potatoes contain beta-carotene, lutein, and zeaxanthin, antioxidants that help promote eye health. They’re also a great source of potassium and can, thus, help protect against damage to the tear film.
Like sweet potatoes, carrots are also rich in beta carotene, which is essential for vitamin A to do its job. A vitamin A deficiency can cause dry eyes, and eating foods like carrots can help restore the levels of this nutrient.
This is another green veggie with antioxidants that helps retain vitamins in the eyes to protect them from dryness. One can sauté or steam broccoli and add them to salads or other meals.
Eating nutritious meals ensures one gets the essential vitamins and minerals to protect the eyes from dryness. Apart from eating healthy, staying hydrated is another way to relieve dry eyes symptoms.