Dry Eye Symptoms

The Role of Nutrition in Preventing Dry Eye Symptoms

March is Nutrition Awareness Month in Canada. 

This yearly tradition draws attention to the importance of making informed food choices while developing the healthy eating habits that enable us to live fulfilling lives. By now, we’re all likely aware of how a healthy diet can support and enhance all of our body’s systems, and our eyes are no exception to this rule.

Healthy eyes need a varied mix of vitamins and minerals to perform optimally and prevent annoyances like dry eye symptoms from developing. Alongside the industry leading protection provided by Evolve’s range of dry eye drops, foods rich in certain key nutrients can suppress severe dry eye symptoms and lead to better eye health. 

So, which foods are ideal for preventing dry eye? Here are some of our top choices:



Omega-3 fatty acids are second-to-none at reducing inflammation in the eye, especially in the tear ducts. The good news is, most fish contain plenty of omega-3s, making them perfect for those dealing with dry eye. Common fish that are plentiful in omega-3 oil include:

  • Salmon
  • Halibut
  • Herring
  • Tuna

While they aren’t technically fish, mollusks like oysters are also perfect for those looking to improve their intake of omega-3.


Leafy Greens

It’s always a good idea to include leafy greens in a diet, especially given the benefits they contain for eye health. Greens such as kale, collards and spinach are rich in Vitamin C, an incredibly valuable nutrient that contributes to eye health. Vitamin C is a powerful antioxidant that’s great for fighting damage caused by aging. Leafy greens also contain folate, which can prevent vision loss as we age.



A foundational tool we have in our locker to fight the symptoms of dry eye is ensuring our eyes remain hydrated. This becomes especially important in winter when harsh conditions can scrub the moisture from our eyes. Dry eyes are often the result of dehydration, and drinking plenty of water maintains our natural lubrication.



As long as the salted variety are avoided, nuts possess plenty of health benefits that many of us aren’t aware of. For starters, they’re another amazing source of omega-3, as well as the powerful antioxidant Vitamin C, which fights age-related damage to the eyes like reduction in tear production. Walnuts, cashews and unsalted peanuts are all perfect for those looking to reduce dry eye.



For vegetarians, or those allergic to nuts, seeds like chia and flaxseed offer a potent source of omega-3 fatty acids. In fact, flaxseed oil is highly recommended as an alternative to fish oil or omega-3 supplements. They’re perfect for sprinkling on top of a salad, or for mixing into a smoothie for delicious results and greater eye health.



Another vegetarian-friendly option is beans, which contain high amounts of beneficial nutrients. They contain folate and zinc, with zinc being especially useful in our body’s production of melanin, which protects our eyes from damage. Melanin also plays a crucial role in preventing and treating winter dry eye symptoms.


Find Dry Eye Relief with Evolve Eye Drops

Don’t suffer needlessly with dry eye symptoms. Our Evolve Eye Drop range is available in two varieties: Daily Intensive Eye Drops, and our Intensive Gel Drops. Both products are highly engineered to provide immediate, long-lasting relief delivered in an easy-squeeze bottle. Use our Clinic Locator to find your nearest Evolve retailer.


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