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Vitamins and Foods That Relieve Dry Eye Syndrome

Approximately 16 million Americans have dry eye syndrome. Symptoms of dry eye—other than the obvious eye dryness—include grittiness, burning, irritation and difficulty reading or looking at a screen for long periods of time. Studies have shown that certain foods help the eyes stay properly hydrated.

Specific vitamins, fatty acids and trace elements are good not only for our overall health but also for our tear film.

Omega Fatty Acids For Dry Eye

Omega fatty acids are responsible for forming the stabilizing oil layer in the tear film. If this outer layer of the lubricating film is disrupted, it can lead to dry eye symptoms like burning, redness and itchiness. In addition, omega fatty acids have an anti-inflammatory effect.

Foods high in omega fatty acids include:

  • Fish. cod, mackerel, salmon, trout
  • Meat. red meat, pork liver
  • Oils. canola oil, rapeseed oil, sunflower oil, walnut oil,
  • Other animal products. cheese, eggs

Vitamins for Dry Eye

Below is a list of vitamins that help with dry eye and boosts general eye health.

  • Vitamin A (retinol) helps protect the surface of the eye. Vitamin A deficiency, which usually occurs in developing countries, can cause an increase in dry eye. By adding foods rich in Vitamin A, like carrots, pumpkins, apricots, spinach, tomatoes, dairy products and liver, you can prevent the development of this condition.
  • Vitamin B2 protects your eyes from cell damage. It is found in broccoli, avocados, dairy products and whole-grain products.
  • Vitamin B6 is needed for a healthy tear film. Foods such as kale, potatoes, goose, mackerel, salmon and sardines contain high doses of vitamin B6.
  • Vitamin B12 is also important for lubricating the eyes. It’s typically found in mackerel, beef liver, calf’s liver and pork liver. It is also found in dairy products and eggs, though in smaller amounts.
  • Vitamin C protects against oxidative stress and plays an important role in maintaining a functioning tear film. It can be found in peppers, broccoli, rosehip, acerola berries and brussels sprouts.
  • Vitamin E is necessary to protect your eyes against cell damage as well as dry eye. This vitamin is prominently found in sunflower oil, mackerel, wheat germ oil, peppers, spinach, mangos and redcurrants.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that help cells function correctly and stay healthy. They help prevent many chronic eye diseases, including dry eye syndrome. Foods rich in these antioxidants include leafy greens like romaine lettuce, kale and spinach. They are also available as supplements.

Zinc for Eye Health

Zinc plays an important role in keeping your eyes healthy. This mineral is responsible for getting vitamin A from your liver to your retina and produces melanin, a pigment that protects your eyes. Dairy, whole grains, nuts, sweetcorn, peas and lentils are all excellent sources of zinc.

Drink Water to Hydrate Your Eyes

Lastly, drink water. While it may seem obvious, many of us forget to drink enough water. Staying hydrated can help improve eye comfort and is vital for your kidneys, bowels and radiant-looking skin.

Eating healthy and staying hydrated helps to ensure your eyes get the vitamins and minerals they need. So go ahead and protect your vision, improve eye health and relieve your dry eye symptoms by adding these nutrients to your diet. However, remember to always consult your eye doctor before taking any supplements.

Contact Giddens Optometry to learn more and to explore our effective and lasting treatments to relieve your dry eyes so you can live your best life.

Our practice serves patients from Georgetown, Limehouse, Acton, and Halton Hills, Ontario and surrounding communities.
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a3ef93d0 34de 453f b5f4 5ffd895a5f85 (1)A Letter from Dr. Ben Giddens

Hello friends, I have retired!

I had 37 years of good fun in Georgetown and loved the gift of meeting so many warm and friendly people! I am very sorry that I didn’t have the time to chat with everyone about my exact plans, and felt guilty over that at times. It was not an easy task. If anyone wants, or needs to contact me, please send an email to my office and I will reply.

I am 66 years old and still feel like I am in good health. My wife died of cancer in 2021 but I have good friends and family and a fun life. I recently moved back to Toronto which is where I grew up as a teenager. I have an active outdoor life and have many ski trips and travel plans in front of me. Lots of interests and activities to explore with an overriding sense that I am a lucky guy. I am also a grandfather now.

I have always tried to employ staff and optometrists who have a heart. I think that is where the office is at today and I hope it continues. Everyone knows their work, and the heart matters.

Ben.