Looking for relief from red, dry, itchy, burning, gritty, watery, and/or irritated eyes? Your diet may be a good place to start! Our eyes rely on nutrition to function at their best, and sometimes, you can develop these symptoms of occasional dry eye due to a deficiency in certain nutrients. Here are some vitamins to start including in your daily meals to help bring relief to your eyes.
Found in leafy greens, eggs, and dairy products, Vitamin A is a powerful nutrient for eye health. It helps to support the surface of the eye, creating a longer-lasting lubricant layer to ward off feelings of dryness and irritation. The body doesn’t produce Vitamin A on its own, so it needs to be ingested in high-enough amounts for the body to use throughout, not just in the eyes. The average adult should be getting between 700 and 900 mcg of Vitamin A per day.
Vitamin D is found in foods like mushrooms, egg yolks, and oranges, and is critical for supporting healthy vision. It also supports immune health, joint health, and muscle health, and your body can produce Vitamin D when your skin is exposed to direct sunlight. However, experts recommend limiting direct sun exposure and using sunscreen, which can reduce Vitamin D production.
Vitamin E is another important vitamin for eye and overall health. Found in avocados, almonds, and sunflower seeds, Vitamin E supports eye health by protecting Omega-3s, another essential ingredient for relieving occasional dry eye, from degrading due to other compounds found in a healthy diet. Vitamin E also acts as an antioxidant, protecting your vision from potentially harmful free radicals.
Not Just Vitamins
If you want lasting relief from occasional dry eye, we’ll need to go beyond the vitamins and look at other, more complex nutrients. As mentioned above, high-quality Omega-3s, which contain essential fatty acids like EPA and DHA, have been a common recommendation from eye doctors to help alleviate the symptoms associated with occasional dry eye. Omega-3s are found in fish oil from fatty fish like salmon and anchovies, but fast, lasting relief requires more than omegas, too.
Due to its many health benefits, turmeric has been growing in popularity over the last few years. With soothing benefits, turmeric is often recommended as a dietary addition. For occasional dry eye, turmeric works like Vitamin A, supporting the health of the surface of the eye.
Another health buzz word, green tea has both soothing and antioxidant properties. Within the eye, green tea helps to protect and support ocular tissues.
Evening Primrose Oil
Evening primrose oil contains gamma-linoleic acid (GLA), which is another soothing ingredient. This ingredient works with the others mentioned and has been shown to favorably impact the symptoms associated with occasional dry eye. It’s not found in foods and must be ingested through supplementation.
Found in nuts, oils, and some leafy green vegetables, mixed tocopherols/tocotrienols are another soothing ingredient to help relieve occasional dry eye. Unlike the previously mentioned nutrients that help the eyes support functions that keep symptoms from surfacing, these ingredients help to reduce the effects of compounds that contribute to occasional dry eye.
Eating for Eye Health Isn’t As Easy As It Sounds
You’d need to eat a lot to find relief. That’s why many eye doctors recommend supplementation. EyePromise® EZ Tears™ delivers these high-quality ingredients in the amounts your eyes need to soothe your symptoms and keep your eyes hydrated and happy.