Dry eye is a common condition that affects many individuals, causing discomfort and hindering daily activities. In the quest for effective remedies, researchers have turned their attention to omega-3 fatty acids, renowned for their potential health benefits.
What are omega 3 fatty acids?
Omega-3 fatty acids (FAs) are important fats that our bodies need for good health. They come in two forms: short-chain (like alpha-linolenic acid) and long-chain (like eicosapentaenoic acid-EPA and docosahexaenoic acid-DHA). Short-chain omega-3 FAs are found in foods like walnuts, soybeans, flaxseed, and linseed oil. Long-chain omega-3 FAs are abundant in oily fish and can also be made by our bodies from the short-chain FAs. Giannaccare, G. et al. (2019)
What foods contain omega 3 fatty acids?
- Fatty fish: Fish like salmon, mackerel, sardines, trout, and tuna have lots of omega-3 fats.
- Flaxseeds and chia seeds: These tiny seeds have a special kind of omega-3 fat called alpha-linolenic acid (ALA).
- Walnuts: Walnuts are a type of nut that has omega-3 fats in them.
- Soybeans and tofu: These soy products contain omega-3 fats that are good for you.
- Canola oil: The oil made from canola plants has omega-3 fats in it.
Ziemanski, JF et al. (2018)
How does it help?
- Reducing inflammation: Omega-3 fatty acids can help calm down the inflammation in the eye that happens with dry eye syndrome. This can make the eyes feel better and reduce discomfort.
- Promoting tear stability: Omega 3 fatty acids can make the tears stay on the eye’s surface for longer. This keeps the eyes moisturized and prevents them from getting dry quickly.
- Boosting tear production: Some substances derived from omega-3 fatty acids, like resolvins and neuroprotectins, have been shown to increase tear production. This means that omega-3 fatty acids can help the eyes make more tears, which can relieve dry eye symptoms.
- Improving Eye Symptoms: Omega-3 can help reduce eye symptoms associated with dry eye, such as shorter tear break-up time, and less overall eye discomfort.
Liu, A. et al. (2014)
Dietary omega 3 fatty acid
According to a study, increasing the consumption of omega-3 fatty acids may have positive effects on managing and preventing dry eye disease and meibomian gland dysfunction in postmenopausal women. The findings indicate that when women in this group eat more omega-3 fatty acids, their chances of having dry eye disease are reduced.
Ziemanski, JF et al. (2018)