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June 07, 2021 5 min read

Dry eyes are often inevitable, and come at the most inconvenient times. The chemical imbalances that cause the uncomfortable sensation are intricate, but there are ways to keep them in check.

Eating certain nutrient-dense foods can contribute to your overall eye health in big ways. Taking in necessary vitamins, proteins, etc. plays a huge role in your dry eye discomfort. Food is only the start to your eye health maintenance—to make these changes as effective as possible, pair it with our dry eye heat mask for maximum results and relief.

Foods That Cause Dry Eyes

We’ve heard time and time again to cut out all of the bad food from our diets—but did you know that excessive (or even small) amounts of these foods can greatly impact your eyes? Inflammation is a huge contributor to dry eye problems. Any foods that contribute to inflammation, or don’t provide the nutrients necessary to create a healthy wet film over the surface of your eyes, can break down its healthy, natural processes.

If your dry eyes are related to inflammation, you may experience some of these symptoms alongside of it:

Headache
Fatigue
Dilated pupils
Stiff neck, shoulder, and back pain
Increased heart rate
Sweaty palms and feet
Upset stomach
Depression

Foods That Cause Dry Eyes

Foods that can contribute towards dry eye and inflammation are good to avoid in general as well. Considered somewhat common sense, these include:

Junk food: Chips, cookies, etc. can all reduce the “good stuff” in your body that prevents dry eyes. Eating a treat here and there in moderation is more than acceptable, but anything in excess can reduce your natural chemical balances.
Alcohol: After a night of drinking, you probably know that you are supposed to drink a lot of water to avoid dehydration. Having dry eyes with a hangover is no fun, and makes the symptoms significantly worse. But no one wants to miss out on a night of fun—to help reduce the effects of a hangover, sleep with a comfortable eye mask to help with dry eyes.
Sugars and artificial sweeteners: Excessive amounts of these tasty treats may also throw off your eye’s chemical balance. And, in general, avoiding too much of a good thing is always smart. This includes sugary drinks, and even sauces and dressings.
Fried foods: While delicious, fried foods increase cholesterol which, besides causing a lot of other problems, also contributes to dry eyes. Any fatty foods are generally good to avoid.

Processed Meat and Pre-Made Meals: Both of these foods, from sausages to a microwave dinner, are full of high levels of sodium, sugar, and bad fats. As you dine on hotdogs and brats this summer around the grill, sleep with a dry eye relief mask to maintain eye comfort and health.

Foods That are Good for Your Eyes: Nuts, Seeds, & Beans

You will quickly find that one of the most important nutrients to avoid dry eyes is Omega-3 fatty acids. It balances those all-important chemicals that create the tear film that lines and protects your eyes. So, when it is disrupted or lacking, your eyes will very quickly dry out.

Omega-3 and omega-6 fatty acids are responsible for actually creating the oil layer in the tear film that coats your eyes. They also have an anti-inflammatory effect, fixing many of the potential long-term dangers of dry eye related to inflammation.

All of that being said, what’s so great about nuts, seeds, and beans? Well, they’re high in omega-3s, as well as other vitamins. For instance, these foods are high in omega-3s and vitamin E, which protects from age-related eye damage:

Walnuts
Brazil nuts
Cashews
Peanuts
Lentils
Chia seeds
Flax seeds
Hemp seeds

Foods That are Good for Your Eyes

Even after eating these healthy foods and boosting your omega-3s, your eyes still may struggle to move the necessary oil and water tear film over your eyes. Wearing an eye mask for dry eyes at night can get these fluids flowing and kick your good eating habits into full gear for maximum eye health.

Certain Meats, Fish, and Animal Products

Omega fatty acids continue to be one of the most important factors in eye health with these foods. While it is good to avoid red meats in high quantities, beef is full of omega-3s as well as zinc, an important vitamin which surrounds and protects your retina and can help delay age-related sight loss and macular degeneration.

Meats and Fish

Even better than beef, however, is fish. Fish has many positive health benefits, including a low fat content and high vitamin density. And, of course, it is very high in omega-3s. The most nutrient-filled fish include:

Tuna
Salmon
Trout
Mackerel
Sardines
Anchovies
Herring

Eggs are full of two proteins called lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc. Even dairy products can be good for eye health, as they are high in omega-3s.

And, once again, to help culture these oil balances in your eyes and reduce the effects of dry eyes, couple your healthy diet with the heatable eye mask.

Leafy Greens & Other Veggies

Eating your veggies is good for a number of reasons. When talking about eye health, it is important to note that almost all vegetables are going to have some vitamin or nutrient that creates preventative eye tear film.

Like eggs, leafy greens are full of lutein, zeaxanthin, and vitamin C. Common yummy greens include spinach, kale, and collards.

Leafy Greens & Other Veggies

Carrots are notoriously good for your eyes. Why? They are full of vitamin A and beta carotene. Vitamin A is incredibly necessary for overall eye health, and beta carotene helps your body’s natural production of it. Sweet potatoes also have beta carotene, as well as vitamin E. Other vital veggies include:

Avocados
Bell peppers
Broccoli
Brussel sprouts
Carrots
Kelp
Miso
Mushrooms

Couple Your Healthy Eating Habits with the Dry Eye Mask for Max Relief

Sometimes your eyes need a bit of a push to make the most of a good diet. Your Meibomian Gland is responsible for producing and slowly releasing the tear and oil film over your eyes—more often than not, if you are experiencing dry eyes, this gland is having trouble distributing this film.

What does the dry eye therapy mask do? It helps this process along by heating the oil, making it thinner and more free-flowing. That way, the tear film you have worked so hard to create with your diet can do its work properly.

The ophthalmologist-approved mask for dry eye syndrome is perfect for anyone experiencing eye discomfort. Check out the heatable eye mask and see what it can do for you.