Omega-3 is a group of polyunsaturated fatty acids, including ALA, EPA, and DHA. Among these, DHA is highly concentrated in the retina, playing an important role in eye function.

Maintains retinal function

DHA is highly concentrated in the retina, the area that receives light and transmits visual signals to the brain. This nutrient helps maintain normal eye activity; a lack of DHA can affect vision. Adequate omega-3 intake through diet can provide the necessary DHA for the retina.

Supports eye development

DHA is not only essential for adult eyes but also participates in brain and eye development during early life stages. According to Healthline, DHA plays a crucial role in the development of infant eyes and brain.

Fatty fish like salmon are rich in omega-3. Photo: Bao Bao

May reduce dry eye symptoms

EPA and DHA may help reduce dry eye symptoms, possibly by supporting tear production and regulating inflammation around the eyes. However, omega-3 supplementation should not be considered a treatment to replace eye drops or prescription medication.

Supports lubrication and eye surface protection

Tears form a film that helps moisturize, lubricate the eyeball surface, and remove irritants. When the tear film is imbalanced, eyes can become dry, irritated, gritty, or vision may blur. EPA and DHA are believed to support the production of the oily component of tears, while also participating in regulating inflammatory responses.

Contributes to long-term eye health

Omega-3 is one of the essential nutrients for eye health, alongside vitamins A, C, E, lutein, zeaxanthin, and zinc. A diverse diet, providing sufficient amounts of these substances, helps meet the nutritional needs of the eyes.

Omega-3 is abundant in salmon, mackerel, and tuna in the form of EPA and DHA; while walnuts, chia seeds, and flaxseeds primarily provide ALA. The body can convert ALA into EPA and DHA, but this conversion is inefficient. Therefore, consuming fatty fish directly supplements these two forms of omega-3.

According to the Times of India, prioritizing omega-3 intake from food sources, including fatty fish, about two meals per week, is recommended. Individuals who rarely eat fish or have a diet deficient in omega-3 can discuss appropriate supplement use with their doctor. High doses of omega-3 should not be used for self-treatment of eye conditions. High doses can interact with anticoagulants and some other medications, increasing the risk of bleeding. Individuals taking medication or with underlying health conditions should consult a doctor before using supplements.

Bao Bao (Compiled)