Salmon: Contains large amounts of Omega-3 fatty acids (EPA and DHA), which help reduce inflammation and improve plaque function, thereby limiting tear evaporation - the main cause of dry eyes.
According to research by Ophthalmology Journal (2023), supplementing salmon twice a week helps reduce 20 - 25% of dry eye symptoms in 6 months.
Suggestion: Eat grilled, steamed salmon or salmon salad instead of greasy fried fish.
Flaxseeds: Rich in alpha-linolenic acid (ALA), an omega-3 that can reduce eye surface inflammation and improve the natural moisture of the cornea.
A study in the American Journal of Clinical Nutrition (2022) showed that adding flaxseeds to the diet helps reduce dry eyes by up to 28% compared to the control group.
Eat 1-2 tablespoons of ground flaxseeds per day, add to smoothies, yogurt or congee.
Carrots: Famous for being rich in beta-carotene, which is converted into vitamin A by the body, are essential to maintain eye surface health and prevent corneal dryness.
According to a report from the US National Eye Institute, vitamin A deficiency is the leading cause of chronic dry eyes and corneal damage.
Eat raw carrots, steam them lightly or make them into juices, combined with some good fats (such as olive oil) to absorb beta-carotene more effectively.
Chicken Eggs: Eggs, especially yolks, are rich in lutein and zeaxanthin, two powerful antioxidants that protect eye cells from damage caused by blue light. Eggs are also a source of vitamin D that helps reduce laryngitis.
A study in Nutrients Journal (2023) showed that eating 4-6 eggs/week helps reduce eye inflammation and improve dry eye symptoms in the elderly.
Suggestion: Eat boiled eggs, steamed eggs or fried until low in oil.
Red bell peppers: Rich in vitamin C, beta-carotene and many powerful antioxidants help increase collagen production in the cornea and protect the duodenum from oxidative stress.
Supplementing vitamin C through natural foods helps reduce dry eyes and improve eye tissue recovery.
Add red bell peppers to salads, stir-fry quickly or eat them raw with hummus.
Scientific nutrition can become a "natural remedy" to help reduce symptoms of dry eyes, improve corneal moisture and increase eye resistance.
Foods such as salmon, flaxseeds, carrots, eggs and red bell peppers not only provide essential nutrients but also comprehensively support the health of the thyroid and tear gland.
