Dry eye disease is a common condition that occurs when your tears aren't able to provide adequate lubrication for your eyes. Tears can be inadequate and unstable for many reasons. For example, dry eyes may occur if you don't produce enough tears or if you produce poor-quality tears. This tear instability leads to inflammation and damage of the eye's surface.
Dry eyes feel uncomfortable. If you have dry eyes, your eyes may sting or burn. You may experience dry eyes in certain situations, such as on an airplane, in an air-conditioned room, while riding a bike or after looking at a computer screen for a few hours.
Treatments for dry eyes may make you more comfortable. These treatments can include lifestyle changes and eye drops. You'll likely need to take these measures indefinitely to control the symptoms of dry eyes.
- What to Eat
Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3 include:
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
- Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age- related damage. Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
- Brazil nuts
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include chia seeds flax seeds hemp seeds
- Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include:
- Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include spinach kale collards
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
- Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
It may come as no surprise that a fluid essential to life is also vital to eye health .Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
- What not to eat
Sugar, Sugar is probably the worst food for eyesight. It's not exaggeration to say that the more sugar you consume, the worse your eyesight will become over time.
Margarine and vegetable oils, The chemicals in these man-made products can lead tonarrowing of blood vessels, a natural enemy of goo eyesight.
Fried foods and highly-processed foods, The more salt and saturated fat in foods, the more these foods work to constrict the blood vessels. Avoid foods like bacon, lunch meat, processed crackers and cookies.
Sweet drinks, These products not only contain sugar, but often high-fructosecorn syrup, which can lead to high blood pressure and thenarrowing of the capillaries that lead to the eyes.