Dry eyes can be more than just uncomfortable—they can interfere with your ability to read, work, or even simply enjoy your favorite activities. One surprising solution may already be on your plate. The foods you eat profoundly impact your body, and your eyes are no exception.
Adding the proper nutrients to your diet can help keep your eyes hydrated and relieve discomfort. Some of the foods with the best vitamins for dry eyes include:
- Leafy vegetables
- Sweet potatoes
- Citrus fruits
- Seeds and nuts
- Beans
- Eggs
- Fatty fish
Why Is Nutrition Important for Good Vision?
Like every other body part, your eyes rely on the nutrients you consume to function optimally. Proper nutrition helps maintain healthy tear production, hydrate your corneas, and prevent long-term conditions like macular degeneration or cataracts.
A balanced diet packed with vitamins and minerals can significantly ease symptoms and improve overall comfort for individuals struggling with dry eyes.
When the body lacks essential nutrients, the tear film—the protective layer of moisture over the eyes—can suffer, leading to irritation and dryness. That’s why making mindful food choices is key to keeping the eyes at their best.
What Are the Most Important Vitamins for Eye Health?
Vitamins and nutrients are critical in keeping your eyes hydrated and healthy. Here are the key nutrients to look out for when building an eye-friendly diet:
- Omega-3 Fatty Acids: Helps reduce eye inflammation and supports tear production.
- Vitamin A: Helps improve tear production and prevent dryness.
- Vitamin C: Helps protect the tissues around your eyes and promotes eye health.
- Vitamin E: Helps protect cells, including those in your eyes, from oxidation, which can worsen dryness.
- Zinc: Supports the function of vitamin A and contributes to maintaining healthy vision.
Should I Get Eye-Healthy Nutrients Through Vitamin Supplements?
While it’s best to get nutrients from whole foods whenever possible, supplements can be helpful if your diet is lacking. Omega-3 capsules, lutein, and zeaxanthin supplements can be an excellent addition to your routine. However, you should always consult a healthcare professional before starting a new supplement. When you visit us, we can provide advice about supplements to consider for your personal eye health.
7 of the Best Foods to Add to Your Diet to Help with Dry Eyes
1. Leafy Greens
Kale, spinach, Swiss chard, and other leafy greens are packed with lutein and zeaxanthin, antioxidants known for their eye health benefits. These nutrients help protect eyes from irritation and oxidative damage while promoting hydration.
To boost eye-healthy nutrients, toss spinach into your morning smoothie, sauté kale as a side dish, or mix these greens into salads.
2. Sweet Potatoes
Sweet potatoes are loaded with beta-carotene, a precursor to vitamin A, which is essential for tear production. Including this vibrant root vegetable in your meals helps keep your eyes lubricated and reduces dryness.
Roast sweet potatoes as a side dish, add them to soups and stews, or bake them as fries for a healthy treat.
3. Citrus Fruits
Oranges, grapefruits, lemons, and limes are rich in vitamin C, an antioxidant that protects the blood vessels around your eyes and supports tear production.
Snack on orange slices, add lemon juice to your salad or incorporate grapefruits into your breakfast.
4. Seeds & Nuts
Seeds and nuts, especially sunflower, chia, almond, and walnut seeds, are excellent sources of vitamin E and omega-3 fatty acids. These nutrients protect the eyes from damage and inflammation while improving hydration.
Sprinkle chia seeds over your yogurt, grab a handful of almonds as a snack, or use crushed walnuts as a salad topping.
5. Beans
Chickpeas, black beans, and kidney beans are high in zinc and protein. They help the body produce melanin, a pigment that reduces dryness and irritation.
Blend chickpeas into creamy hummus, include black beans in tacos or salads, or add kidney beans to soups and stews for a hearty, eye-friendly boost.
6. Eggs
Egg yolks are an underrated source of lutein, zeaxanthin, vitamin A, and zinc— all nutrients that help nourish and protect your eyes.
Enjoy eggs scrambled, boiled, or fried. Add them to salads, or make them part of your favorite breakfast sandwich!
7. Fish
Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. Some studies have shown that these healthy fats help alleviate inflammation and improve tear quality, addressing dry eye symptoms.
Grill salmon for dinner, make sardine toast for a nutritious snack, or incorporate mackerel into pasta dishes.
What Is the Best Thing to Drink for Dry Eyes?
Water is the gold standard for combating dry eyes. Staying hydrated ensures that your body—including your eyes—has enough moisture to function optimally.
The common recommendation has been to aim to drink at least 8 glasses of water daily, but everyone is different. Many healthcare professionals simply recommend paying close attention to how thirsty you are and drinking water regularly throughout the day or as you start to feel more thirsty.
Other eye-friendly drinks you can include in your hydration rotation include:
- Green tea, which contains antioxidants.
- Fresh orange juice for extra vitamin C.
- Coconut water for a refreshing hydration boost.
Are There Any Foods That Make Dry Eye Worse?
While some foods nourish your eyes, others can exacerbate dryness. To protect your tear production, consider limiting the following:
- Salty Snacks: High sodium levels can dehydrate your body, including your eyes.
- Sugary Treats: Diets high in sugar can cause inflammation in your body, worsening dry eyes.
- Fried & Processed Foods: These often contain unhealthy fats that can contribute to inflammation and make dry eyes worse.
Swapping these items for the nutrient-rich foods above can make a visible difference in your eye health.
Add These Foods to Your Plate for Healthier Eyes
Improving your eye health doesn’t have to feel daunting. Starting small and incorporating just a few of these nutrient-rich foods into your meals throughout the week can help make changes to your diet feel more manageable. At Vision Care Center, we understand the daily effect dry eyes can have on your well-being. We are here to help you see clearly and comfortably. Contact us today to talk to an eye care professional about dietary advice to improve your eye health.
