Dry eye is a chronic condition that occurs when tear production is insufficient or tear quality is poor, leading to inadequate eye lubrication. Patients often experience symptoms such as itching, irritation, redness, or eye pain, causing discomfort and affecting daily life.

This condition can be related to hormonal changes, inflammation of the eye surface or tear glands, allergies, autoimmune diseases, age, infrequent blinking, thyroid disorders, or nutrient deficiencies. Supplementing with appropriate nutrients helps maintain moisture and alleviate the burning sensation in the eyes.

Omega-3 fatty acids

Omega-3 helps reduce inflammation and improves both the quantity and quality of tears, thereby soothing dry eye symptoms. This nutrient is abundant in: fatty fish (salmon, mackerel, sardines), walnuts, flax seeds, chia seeds, seaweed, and algae.

Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin present in the tear film. It helps protect the eyes from pollution and harmful agents and increases tear secretion. Vitamin C also contributes to maintaining healthy skin, blood vessels, and bones. Foods rich in vitamin C include: broccoli, bell peppers, Brussels sprouts, leafy greens, tomatoes, and citrus fruits.

Vitamin E

Beyond being a fat-soluble vitamin, vitamin E is an antioxidant with important functions for the eyes. It helps maintain the tear film and is found in: vegetable oils, almonds, peanuts, pumpkin seeds, and spinach.

Vitamin A

Vitamin A is essential for eye health. A deficiency can cause night blindness and dry eyes. Adequate vitamin A supplementation can reduce dry eye symptoms and improve tear quality. Eggs, pumpkin, carrots, tuna, salmon, milk, and dairy products contain vitamin A.

Vitamin D

Vitamin D is produced when the body is exposed to sunlight. A deficiency is linked to a higher risk of dry eyes, more severe symptoms, and reduced tear secretion. Besides fatty fish, fortified milk, and various mushrooms are all foods rich in vitamin D.

Zinc

Zinc is an important mineral that transports vitamin A from the liver to the retina and participates in forming melanin, a pigment that protects the eyes. Zinc deficiency increases the risk of eye infections. The body does not synthesize zinc, so it must be supplemented through the daily diet from sources such as: oysters, beef, shrimp, pork, yogurt, salmon, milk, and fortified cereals.

Zeaxanthin and lutein

These two antioxidants are highly concentrated in the retina, preventing damage to the eyes from UV rays and free radicals. Consuming enough zeaxanthin and lutein can prevent the risk of developing eye diseases. Foods rich in these two substances include: dark leafy greens, squash, Brussels sprouts, broccoli, asparagus, lettuce, grapes, kiwi, tomatoes, and egg yolks.

Bao Bao (According to *Very Well Health, WebMD*)