Dry eyes are a common condition that can plague our vision and cause us to suffer from unpleasant and even debilitating symptoms that can affect our day to day life. There is a range of factors that are believed to cause dry eye, but some studies have suggested that oxidative stress could be a significant contributor to the development of this condition. Oxidative stress occurs when the level of reactive oxygen that is produced in the cells and tissues exceeds normal levels which can cause inflammation and damage to the cells. Antioxidants have been shown to be effective in relieving some of the symptoms associated with dry eye by reducing inflammation and counteracting oxidative stress. Lucky for us, increasing the number of antioxidants in our bodies is easy since they can be found in many of the foods we already eat. Keep reading to find ways to increase your intake of antioxidants in order to relieve the symptoms of dry eye. 

 

Don’t overcook your veggies or fruit

While cooking fruits and vegetables can be a good way to increase your intake of produce, overcooking fruit and vegetables actually destroys some of the vitamins, minerals, and even antioxidants naturally found within them. However, if eating raw fruits and vegetables proves to be difficult for you, here are some tips to help maximize the amount of good nutrients and antioxidants you can get out of them:

• Don’t peel them. The skin contains a good deal of beneficial nutrients that can boost the health of your eyes.

• Steam fruit/veg instead of boiling to help better preserve the nutrients.

• Cook quickly at a high heat rather than slowly at a low heat. Flash frying and other quick-cook methods help to retain the nutritional value of food.

• Don’t chop your fruit/veg up too small. Larger chunks are less likely to become overcooked and lose their nutritional worth.

Get enough Omega-3 fatty acids

Foods that are high in omega-3 fatty acids are said to be some of the best foods for helping to relieve symptoms of dry eye and preventing future occurrences. Some of the best sources of omega-3 fatty acids include oily fish such as the following:

• Salmon

• Sardines

• Oysters

• Tuna

In addition to oily fish, omega-3 fatty acids can also be found in certain fresh nuts, grains, and vegetables such as:

• Walnuts

• Peanut butter

• Oatmeal

• Flaxseed

• Cauliflower

• Kale

• Brussel sprouts

• Broccoli

• Spinach

Antioxidant drinks

It isn’t just food products that contain antioxidants, there are also a range of drinks that can help you to get those all-important inflammation-busters on board. These include coffee, red wine, cranberry juice, and green tea. Just make sure to choose drinks without added sugar to get the most benefits.

 

Treat yourself to some chocolate

Yes really! Dark chocolate isn’t only usually lower in calories, it has also been proven to be beneficial in a mixed and balanced diet. This is because it is well known for being high in antioxidants and may even contain more than some fruits and vegetables. As if we needed an excuse for more chocolate!

 

Vitamin C

Vitamin C contains an antioxidant called ascorbic acid that is not only good for your overall health, but is essential for the blood vessels that serve the eyes to remain healthy and could also help to alleviate your dry eye symptoms. Good sources of vitamin C include:

• Orange juice

• Grapefruit juice

• Apples

• Bananas

• Tomato

• Cooked spinach

• Oranges

Vitamin E

Vitamin E helps to boost your overall immunity while also containing antioxidative powers that protect the cells in your eyes from damage which reduces your risk of many eye conditions including dry eye disease. Good sources of vitamin E include:

• Almonds

• Hazelnuts

• Wheat cereal

• Sweet potato
   

For more advice on how to relieve dry eye with antioxidant foods, please contact our offices where our experienced and dedicated team will be delighted to help.