Dry eye: how to prevent it through diet?

What is dry eye?

Dry eye is a chronic condition in which the body doesn't produce enough tears to lubricate the eyes. This condition can also naturally worsen with age . Dry eye syndrome can manifest as irritation, itching, redness, and pain.

This condition is unpleasant and can affect quality of life. Although treatment options such as eye drops exist, many people seek other ways to keep their eyes hydrated .

With this article, we want to give you an overview of the main natural solutions that may exist to prevent the onset of dry eye syndrome, or to reduce its symptoms.

Diet plays a crucial role in preventing dry eyes and treating their symptoms. Several studies suggest that consuming certain nutrients can reduce inflammation, stimulate tear production, and alleviate dry eye symptoms. However, it's important to note that food alone is not a substitute for other treatments, such as eye drops or ointments for more advanced cases.

This article describes foods that have been scientifically proven to help treat the symptoms of dry eye.

8 foods that help with dry eyes, according to science

• Omega-3 fatty acids: There is ample scientific evidence that increasing omega-3 fatty acid intake can help alleviate the symptoms of dry eye . Omega-3 fatty acids are known to reduce inflammation in the body. Some studies have also suggested that omega-3 fatty acids may increase tear production and help improve tear quality. The source? A recent meta-analysis of 17 clinical trials concluded that dry eye symptoms decreased with omega-3 supplementation and that tear quality was improved more effectively than with a placebo.

Where can I find omega-3s ?

These fatty acids are found in oily fish (salmon, sardines, mackerel, etc.), in certain vegetable oils such as flaxseed oil, and in some algae. Omega-3 supplements are also available to ensure you get the recommended daily intake.

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• Caffeine is generally a stimulant associated with a feeling of heightened alertness. It's found in coffee and tea (because yes, theine and caffeine are the same molecule). Caffeine is known to have a mild diuretic effect (meaning it can cause the urge to urinate). This may seem counterintuitive, but recent studies suggest that caffeine can help stimulate tear production, which could combat dry eye syndrome.
• Antioxidants help protect cells from damage caused by oxidation and free radicals. In addition to protecting your eyes from damage, antioxidants improve tear production, and several studies suggest that the symptoms of dry eye are reduced with regular antioxidant intake. Two vitamins are found among the main antioxidants: Vitamin C and Vitamin E.
• Vitamin C , also known as ascorbic acid, is a water-soluble vitamin that protects cells and maintains healthy skin, blood vessels, and bones. Foods rich in vitamin C include citrus fruits, leafy green vegetables, tomatoes, and seaweed. The tear film, which protects and moisturizes the eyes, contains vitamin C. Vitamin C helps protect the eyes from contamination and other compounds. Several studies have directly shown that consuming vitamin C helps improve tear production.
• Vitamin E is a fat-soluble antioxidant that supports many bodily functions. It is found in sunflower oil, safflower oil, soybean oil, almonds, peanuts, pumpkin, spinach, and other oils. A significant benefit of vitamin E is its protective effect on the eyes. It protects the retina from damage and helps maintain the tear film layer.
• Vitamin A : Vitamin A is essential for eye health. A vitamin A deficiency can cause night blindness and dry eye syndrome. However, symptoms of deficiency are rare in developed countries because it is found in many foods, including eggs, dairy products, and carrots.
• Vitamin D : Vitamin D is another fat-soluble vitamin. It is unique because it can be produced in the body after sun exposure. Deficiencies can occur in climates with low sun exposure during the winter, or when people constantly wear sunscreen to protect themselves from sun damage. Low vitamin D levels are correlated with an increased risk of dry eye, and a vitamin D deficiency is associated with worsening dry eye symptoms and decreased tear production. There are several sources of vitamin D (for example, fatty fish, milk and other fortified dairy products, mushrooms), but it is difficult to meet vitamin D requirements through diet alone. The best way to get vitamin D is to spend 10 to 15 minutes in the sun each day. If you live in an area with little sunlight, taking vitamin D supplements may be beneficial.
• Zeaxanthin and Lutein: Zeaxanthin and lutein are two antioxidants abundant in the retina. They help protect the eyes from harmful ultraviolet (UV) rays and other free radicals. Studies show that increasing the consumption of zeaxanthin (or its counterpart astaxanthin) and lutein may reduce the risk of eye conditions such as dry eye. Foods rich in zeaxanthin and lutein include cabbage, asparagus, grapes, egg yolks, and kiwis. They can also be taken as a dietary supplement to ensure sufficient nutrient levels for a noticeable effect.

And what foods should be avoided?

Certain foods are harmful to eye health by increasing inflammation, which can cause symptoms of dry eye. These include refined grains, fried foods, juices and sodas, and various fast foods.

Conclusion : Nutrition can impact the severity of dry eye syndrome. Research suggests that consuming foods rich in omega-3 fatty acids (such as salmon, tuna, and sardines) and fruits and vegetables rich in antioxidants may have beneficial effects on tear production and quality.

Your diet and lifestyle can play a role in managing dry eye symptoms. However, diet is not a substitute for medical treatment. If you have chronic dry eye symptoms, it's important to consult your ophthalmologist . Specialists can help you identify the cause of your symptoms and create the best treatment plan.

That being said, your diet can directly support your treatment plan. A diet rich in omega-3 fatty acids and antioxidants can reduce the symptoms of dry eye and protect your overall eye health.

Dietary supplements for dry eyes

At Phytocea , we offer 2 exceptional food supplements that can help you in the prevention and treatment of dry eye symptoms:

• OMega+ ensures an exceptional daily intake of omega 3 and particularly of DHA.
• ORetine is a concentrate of vitamins, minerals and antioxidants targeted at eye health and can alleviate the symptoms of dry eye.

These supplements can be found in our catalogue under the heading "Eye and Vision".

Frequently Asked Questions

What causes dry eyes?

Dry eye can be caused by various factors, including hormonal changes, inflammation, allergies, autoimmune diseases, age, not blinking regularly, thyroid disease, and undernutrition.

What does dry eye look like?

A dry eye can lose its bright, reflective appearance due to the loss of the tear film. It may also appear red, inflamed, and swollen.

How long does dry eye last?

Dry eye can be a short-term condition lasting only a few days, or it can be a chronic problem. The cause of a symptom affects how long the symptom lasts.

Can I have a dry eye with only one eye?

It is more common to have both eyes, but having only one eye can cause dry eye.