All of your body's functions benefit from eating well. Your eyes are no different; they require vitamins and minerals to reduce the likelihood of issues and safeguard your eyesight. Focus on these essential nutrients for improving your eye health dry eyes diet alleviates dry eye problems.

Omega-3 Fatty Acids

Filling up on them can help with dry eye's scratchy, stinging discomfort. Omega-3s, in particular, can aid to reduce inflammation in your eyelids and on the surface of your eye. They may also assist your tears in doing their job more effectively. An omega-3-rich diet increases the production of the oily portion of your tears by meibomian glands in your eye. The oil keeps the tears in your eye from drying out too rapidly. Omega-3 fatty acids are in abundance in fish.

At least twice a week, try one of these oily varieties for dry eyes diet:

- Tuna is a kind of fish that may be (fresh, not canned)
- Mackerel
- Salmon
- Sardines
- Herring
- Anchovies

Omega-3 fatty acids can also in:

- Seeds and nuts (like flaxseed)
- Oil made from vegetables
- Soybeans
- Vegetables that are green and leafy

You may need to take an omega-3 fatty acid supplement as well. Before you try one, talk to your doctor about it.




Lutein and Zeaxanthin

These two antioxidants decrease your chances of developing more chronic eye illnesses. They aid in the health and function of the cells in your eye, among other things.
They can get from the consumption of eggs, maize, and leafy greens such as:
- Kale
- Broccoli
- Spinach
- Collards

A supplement may also be beneficial in this situation. Still, consult your physician before taking one.

Vitamin C

This antioxidant, commonly known as ascorbic acid, is essential for the health of your eye's blood vessels. It's particularly beneficial in avoiding cataracts, but it also benefits your general eye health.

Vitamin C is in the following foods:
- Orange juice
- Grapefruit juice
- Oranges
- Cooked spinach
- Tomatoes
- Bananas
- Apples

We should have aimed for 75 milligrammes per day, which is around a cup of orange juice, for women. Men require a bit more, approximately 90 milligrammes each day.

Vitamin E

This nutrient's antioxidant properties protect the cells in your eyes from harm. It also strengthens your immune system.

You can obtain it by consuming the following foods:

- Wheat cereal (wheat germ)
- Almonds
- Sunflower seeds
- Peanut butter
- Hazelnuts
- Sweet potato

Zinc

It is an essential mineral that aids in vitamin A from your liver to your retina converted into melanin. That's a pigment that helps to keep your eyes safe. Your eyes are susceptible to infection if you don't receive enough zinc.
Because your body does not produce zinc on its own, you must obtain it from the diet.

Zinc in a variety of foods, including:

- Oysters
- Beef
- Lobster
- Pork
- Yoghurt
- Salmon
- Milk
- Fortified cereals
- Eggs

Conclusion
Adding nutritious that include particular vitamins and minerals to your diet is crucial whether you have a problem like chronic dry eye or are just trying to keep your eyes healthy. These meals can not only protect your eyes, but they can also help you feel better.