Dry Eye Syndrome:

Dry eye syndrome occurs when the tears glands in the eyes do not produce enough fluid, or if the tears vanish too quickly. Researchers are exploring the possibilities of using dietary measures or vitamin supplements to help dry eye. 

Dry Eye Syndrome: Eye Friendly Nuitrient Studies:

  • The use of essential fatty acids (omega-3 and omega-6) as a nutritional supplement is a novel treatment for patients with dry eye syndrome and appears to have efficacy against the symptoms of dry eye. (Research suggests that taking an omega-3 fatty acid supplement can reduce symptoms of dry eyes.)
  • Dry eye syndrome has been linked to omega-3 deficiency and low levels of DHA and EPA.
  • Early research has shown that vitamin D could have an association with dry eyes.
  • Vitamin A (beta carotene) also supports the function of the cornea, which is the protective outer layer of the eye. A person who is deficient in vitamin A may find that their eyes produce too little moisture to stay lubricated.

Dry Eye Syndrome: Eye Friendly Nutrients:

Researchers have linked eye-friendly nutrients, such as lutein, beta carotene, vitamin C, vitamin E, omega-3 fatty acids, and zinc, to reduce the risk of certain eye diseases.

  • Lutein: Many studies show that lutein reduces the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
  • Vitamin C: Scientific evidence suggests vitamin C lowers the risk of developing cataracts. Also, when taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual acuity loss.
  • Vitamin E: Research indicates it protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.
  • Vitamin D: A recent study presents evidence that vitamin D may protect against the onset of age-related macular degeneration (AMD).
  • Omega-3 Fatty Acids: Research shows omega-3 fatty acids are important for proper visual development and retinal function. Additionally, low levels of DHA and EPA have been associated with diabetic retinopathy, age-related macular degeneration (AMD) and retinopathy of prematurity.
  • Zinc: Zinc plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina.

Cataract Eye Friendly Food Equivalents:

Given the positive association between nutrition and eye health, it’s probably a good idea to incorporate these eye friendly nutrients in your daily diet. Consider the following food/supplement sources.


Yellow Corn10 cups=6mg
Green Peas2.7 cups=6mg
Broccoli4 cups=6mg
Vision Guard – OneLifeUSA Supplement1 capsule=10mg
*RDA: Not established. Generally accepted target.—- Average Person’s Daily Intake is 72% below target.

Vitamin C:

Papaya1/2 Medium=94mg
Orange1 Medium=80mg
Tomato Juice2 cups=88mg
Advanced AntiOxidant – OneLifeUSA Supplement1 capsule=300 mg
*RDA: 70mg-90mg— % of People Getting Less Than RDA = 50%.

Vitmin E:

Almonds1/2 cup=18.6mg
Sunflower Seeds3/4 cup=17.4mg
Peanut Butter10 tbsp=16mg
Advanced AntiOxidant – OneLifeUSA Supplement1 capsule=11.3 mg
*RDA: 15mg— % of People Getting Less Than RDA = 90%.

Vitamin D:

Farmed Rainbow Trout3.25 oz=15mcg
Egg (scrambled)14 eggs=15.4mcg
Cheddar Cheese50 oz=15mcg
Vitamin D3 + K2 – Brabec Basics Supplement1 capsule=50 mcg
*RDA:19-70 years -15mcg (600IU), 71+ years – 20mcg (800IU)— % of People Getting Less Than RDA = 70%.

Beta Carotene:

Baked Sweet Potatoes1/2 cup=11.5mg
Cooked Carrots1 cup=13mg
Cooked Spinach1 cup=11.3mg
Vision Guard – OneLifeUSA Supplement1 capsule=37.5mg
*RDA: Not established. Generally accepted target.

Omega-3 Fatty Acids:

1100mg – 1600mg = DAILY TARGET INTAKE*
Salmon2 oz=1291mg
Flaxseed Oil2 tbsp=1452mg
Walnut Halves14=1440mg
Something Smells Fishy – OneLifeUSA Supplement1 capsule=1000mg
*AI**: 19-51+ years – Male: 1.6 g (1600 mg), Female: 1.1 g (1100 mg)- % of People Getting Less Than RDA = 70%.


8mcg – 11mg = DAILY TARGET INTAKE*
Lobster9 oz=10.2mg
Chickpeas4 cups=10.4mg
Swiss Cheese9 oz=10.8mg
Zinc Lozenge – OneLifeUSA Supplement1 lozenge=10mg
*RDA: Male: 11mg, Female: 8mg

*Information published by:

The American Optometric Association


National Institutes of Health – National Library of Medicine



Medical News Today


Mayo Clinic News Network


** Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

Leave a Reply

Your email address will not be published. Required fields are marked *