What to Eat for Healthier Tear Production

Dry and irritated eyes can make everyday tasks like reading, using a computer, or even driving feel uncomfortable. While many people rely on eye drops for relief, lasting comfort often begins with something more fundamental: your diet and lifestyle. At Eye Care Associates of Princeton, we understand that what you eat and how you care for your body can play a key role in supporting tear production and maintaining overall eye health.
 

Nutrients That Support Tear Production

Certain nutrients are known to benefit the eyes by reducing inflammation, supporting the tear film, and enhancing gland function. Including these in your diet can help naturally manage dry eye symptoms.

• Omega-3 Fatty Acids: Found in fatty fish like salmon, tuna, and sardines, omega-3s reduce inflammation in the eyes and support the function of the meibomian glands, which produce the oily layer of your tear film. If you're not a fan of fish, flaxseeds, chia seeds, and walnuts are great plant-based alternatives.

• Vitamin A: Vitamin A is essential for maintaining the health of the cornea and conjunctiva. Carrots, sweet potatoes, spinach, and liver are excellent sources of this eye-friendly nutrient.

• Vitamin C: An antioxidant powerhouse, vitamin C supports overall eye health. Citrus fruits, bell peppers, strawberries, and broccoli can help protect your tear glands from oxidative stress.

• Zinc: Zinc plays a vital role in transporting vitamin A from the liver to the retina. Foods like oysters, pumpkin seeds, beef, and chickpeas are rich in zinc and can help support healthy eye function.

• Water: Hydration is key. Drinking plenty of water ensures your body and eyes have enough moisture to function properly.
 

Lifestyle Habits That Improve Tear Production

In addition to nourishing your eyes with the right foods, certain daily habits can also improve tear quality and reduce dryness:

• Take frequent screen breaks: Following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) can help reduce eye strain and promote blinking.

• Use a humidifier: Especially in dry or heated indoor environments, a humidifier can help maintain the moisture in your eyes.

• Wear sunglasses outdoors: Protecting your eyes from wind and UV exposure can help prevent tear evaporation.

• Practice good eyelid hygiene: Gently cleaning your eyelids daily can help keep oil glands functioning and prevent blocked tear ducts.
 

When to See Your Eye Doctor

While improving your diet and lifestyle can offer relief, persistent dry eye symptoms may indicate an underlying condition that needs medical attention. Schedule an eye exam if you experience:

• Burning or stinging in your eyes

• Blurry vision that improves with blinking

• Eye redness or irritation

• A sensation of grittiness or something in the eye

• Watery eyes

Our team at Eye Care Associates of Princeton can perform a comprehensive dry eye evaluation and recommend treatment options tailored to your needs.
 

Ready for Relief from Dry Eyes?

Caring for your eyes goes beyond using artificial tears. By choosing the right foods and making small changes to your daily routine, you can support your body's natural ability to produce healthy, stable tears. Nutrition, hydration, and eye-friendly habits all work together to keep your eyes comfortable and your vision clear.

If you're dealing with dryness, discomfort, or blurry vision, it's important to get a professional evaluation. Contact Eye Care Associates of Princeton to schedule a consultation and explore personalized solutions for dry eye. Visit our office in Princeton, New Jersey, by call (609) 536-1017 to book an appointment today.