“My optician says I have dry eyes. I’m also going through the menopause which he said can make dry eyes worse. I would appreciate some nutritional tips and advice.”
Suzie Sawyer, Clinical Nutritionist, answers.
What are ‘dry eyes’?
‘Dry eyes’ is a surprisingly common condition which happens when the tear ducts don’t produce enough fluid, resulting in burning and irritation.
Are you getting enough Vitamin A?
Lack of vitamin A can often be a factor because it’s needed for membrane mucous production. Vitamin A is found only in animal produce, especially organ meats. However, the body can produce vitamin A from beta-carotene, essentially found in red, yellow and orange fruits and vegetables, with sweet potatoes being a great source.
The role of carotenoids
Other carotenoids, such as lutein and zeaxanthin, have great affinity for the eyes and are found in kale, spinach, eggs, and peppers, so include plenty in your diet. Another amazing carotenoid is astaxanthin, which is a powerful antioxidant, and supports dry eyes. Astaxanthin is in fact what turns salmon pink! Wild salmon eat the algae-containing astaxanthin, so it’s pink fish that’s your friend in this respect.
Calcium
If your eyelids are also swollen, this can be down to a lack of calcium in the diet. Green leafy vegetables, dairy or fortified plant alternatives are rich sources of calcium.
The importance of Omega 3s
Omega oils are also super-important for overall eye health, especially dry eyes. The omega-3s, found in oily fish and flaxseeds, and the omega-6s in evening primrose oil, should feature in your diet. These essential omegas cannot be made in the body so It’s important to eat oily fish such as salmon, sardines, and mackerel at least twice a week. Alternatively supplement with an omega-3 oil (vegan DHA is available). Evening primrose oil needs to be taken in supplement form.
Environmental factors
Windy weather, dry rooms, cigarette smoke and air conditioning can all exacerbate dry eyes.
And don’t forget to drink plenty of water. The body is around 75% water so we need to keep all mucous membranes well hydrated. Try to drink at least eight glasses a day.
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