Believe it or not, nutritious and healthy foods are beneficial to even the smallest areas of your body, including the tear film layer of your eyes. When this tear film layer functions inadequately, dry eye syndrome occurs, according to the 2007 International Dry Eye Workshop. Common symptoms of dry eye include grittiness, ocular discomfort and blurred vision. Studies have shown that eating certain foods can help fortify the tear film, decrease dry eye symptoms and increase overall eye comfort.
Cold-water fish
The USDA doesn't have a recommended daily requirement for omega-3 fatty acids like it does for dairy or protein, but it's this important fat that is essential to tear film health. A study in the 2005 "American Journal of Clinical Nutrition" found that women suffering from dry eye syndrome found relief with increased intakes of omega-3 fatty acids, namely through increased servings of fish such as tuna. Cold-water fish varieties are the important ones here, such as salmon, canned tuna and sardines. Additionally oils like cod-liver oil and herring oil are also omega-3 rich. Poaching, baking, grilling or eating canned varieties in a sandwich are just some diet options. These natural sources of omega-3 fatty acids must be balanced with concerns over mercury levels for certain variety of fish. According to the American Heart Association, who highly recommend omega-3 fatty acids for heart health, mackerel and shark are known to have higher mercury levels.
Flaxseed
A 2008 study in the "Archives of Ophthalmology" found that alpha-linolenic acid, or ALA, a byproduct of omega-3 fatty acid improved dry eye signs such as inflammation and tear film staining in mice. Flaxseed is rich in ALA, according to the American Heart Association and so is a great source for the fats that can help enrich and fortify your tear film. Flaxseed can be introduced to your diet via a supplement or you can grind raw flaxseeds to incorporate them into a drink or a salad. Flaxseed is also available in an oil that can be added to your foods, as well.
Canola Oil
Canola oil is rich in ALA and a great alternative to vegetable oils when cooking. The levels of ALA in canola oil are beneficial to the tear film, helping to reinforce and replenish it. Canola oil is readily available and can be used in salads and cooking other foods. Although the American Heart Association says more studies are needed to confirm ALA's effects on heart health, the 2008 study cited above indicated that ALA did indeed decrease signs of tear film deficiency and dry eye.
Walnuts
If you're looking for a good on-the-go snack to help dryness symptoms, walnuts offer a good alternative. This healthy nut offers a good source of omega-3 fatty acids so munching on these portable, easy-to-eat snacks when you're away from home or in-between meals. Incorporate walnuts into salads and baked goods to increase their presence in your diet and your suffering dry eyes can reap the benefits.
References
- 2007 International Dry Eye Workshop: Definition and Classification of Dry Eye
- "Archives of Ophthalmology": Topical Omega-3 and Omega-6 Fatty Acids for Treatment of Dry Eye
- "American Journal of Clinical Nutrition": Relation between dietary n--3 and n--6 fatty acids and clinically diagnosed dry eye syndrome in women
- American Heart Association: Fish 101
