A healthy diet supports many organs in the body, including the eyes. Eyes need vitamins and minerals to maintain vision. Here are some nutrients that are good for the eyes and reduce dry eye symptoms.

Lutein and zeaxanthin

These two antioxidants play a role in reducing the risk of many chronic eye diseases. They also contribute to maintaining healthy and well-functioning eye cells. Lutein and zeaxanthin are found in eggs, corn, and leafy green vegetables like kale, broccoli, and spinach.

Vitamin C

This antioxidant, also known as ascorbic acid, is important for the blood vessels in the eyes. It is especially helpful in reducing the risk of cataracts and promoting overall eye health. Major sources of vitamin C include citrus fruits, spinach, tomatoes, and strawberries. Women should supplement 75 mg of vitamin C daily, equivalent to a glass of orange juice. Men need more, about 90 mg.

Omega-3 fatty acids

Omega-3 supplements can reduce the itching and stinging sensations caused by dry eyes. Specifically, omega-3 soothes inflammation in the eyelids or on the surface of the eyes. A diet rich in omega-3 foods supports the meibomian glands in the eyes to produce the oil component of tears. This oil can prevent tears from drying too quickly.

Fatty fish such as salmon, tuna, sardines, and herring provide abundant omega-3 fatty acids. People should eat fish at least twice a week to take advantage of their nutritional benefits. Nuts like flaxseed and walnuts can also help increase the body's omega-3 fatty acids.

Vitamin E

Vitamin E is a powerful antioxidant that plays an important role in protecting parts of the eye that are vulnerable to oxidative damage. For example, cataracts are thought to be formed by oxidation in the lens of the eye, mainly caused by UV rays in sunlight. Vitamin E also enhances the body's immune system. Increase your vitamin E intake by eating cereals, almonds, sunflower seeds, peanut butter, and sweet potatoes.

Zinc

This is an important mineral that helps transport vitamin A from the liver to the retina to create melanin, a pigment that protects the eyes. When not getting enough zinc, the eyes are at higher risk of infection. The body does not produce zinc on its own, so supplementing this mineral through food is essential. Sources include oysters, beef, lobster, pork, yogurt, salmon, milk, fortified cereals, and eggs.

Bao Bao (Theo WebMD)